Not always recognized for their nutritional benefits, dried fruits and nuts are packed with energy and fiber that are valuable to athletes.
The main nutrients in nuts:
Calcium, magnesium, iron and healthy fatty acids
They also contain calcium, which is essential to the body because not only does it strengthen bones, it also promotes normal muscle function. Iron, meanwhile, helps muscles acquire the energy they need. A third key mineral is magnesium. Ideally, eat oleaginous nuts when gearing up to sports activity as they have a low glycemic index. Snacking on a handful of huts one hour before training will give you an energy boost and ensure you make it through to the end of your session. And always remember to stay hydrated while you exercise!
The nuts that come most highly recommended are almonds and hazelnuts which will provide you with magnesium, calcium and iron. Walnuts, on the other hand, are rich in both magnesium and iron. Fruit as an immediate source of energy to avoid feeling tired and to recuperate after exercise, think of eating dried fruit! In fact, carbohydrates are an athlete’s fuel. Eating dried fruit is a great way for anyone practicing sport to instantly ingest enough energy to see them through an activity and keep the energy levels up.
Dried fruits such as apricots, figs and raisins are mainly composed of carbohydrates (so natural sugars). Also they are high in fibre which eases digestion. They are therefore a good source of energy through an entire session. Worth mentioning too is their high vitamin B content, which helps your energy work its way into your muscles.
The most important advice to take away: slow sugars are best ingested before you practice sport because they store up energy. Fast sugars, meanwhile, should absolutely be consumed during exercise, as they provide a quick top-up to your reserves. If you eat fast sugars before you begin exercise without combining them with slow sugars, your body will burn up the energy too fast and it’s unlikely you’ll have the energy to complete your session. The best way, therefore, to benefit from both effects is to mix nuts and dried fruits together.
The best way to maintain energy during a workout session is to use a combination of dried and dried fruits in the amount of 30-50 grams depending on the athlete and the type of exercise and the amount of metabolism.
Obviously, the quantity of fruit and nuts an individual should consume depends on their metabolism. The higher the metabolism, the more energy will be converted. To benefit from an intake of energy, the recommended portion of dried fruit and nuts is between 30g and 50g depending on the person.