We all know that eating enough protein is important for improving exercise performance. Did you know, however, that fruits and vegetables are equally important for improved exercise benefits?
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Athletes eat specific fruits and veggies to provide the body with the micronutrients it needs for achieving peak performance. They know that sports require a special diet, not only consisting of fat, carbohydrates and protein but also, foods rich in antioxidants, plant-based foods providing these abundantly.
How fruits and vegetables affect endurance and performance in sporting activities
Most people simply enjoy a fruit and vegetable now and then or make it a habit to incorporate the recommended daily servings for health benefits.
Even people who enjoy working out find it challenging to eat enough produce, but this is extremely important for energy production, tissue recovery and other relevant functions.
Which is why athletes know to eat a variety of fruits and vegetables regularly; it’s how they optimize athletic performance in addition to maintaining health. It is only through achieving a balance of the macronutrients and micronutrients from food that they are able to bring their best when performing.
How to add more fruits and vegetables in your everyday diet
In addition to consuming whole fruits and veggies and natural juices, you can increase your produce consumption by tweaking some of your favorite recipes.
Making apple chicken stir-fry instead of simple chicken stir-fry will ensure you receive a healthy dose of apple nutrition along with the nutrients from onion, carrots, and Chinese pea pods if you’re using.
Apples are a good source of dietary fiber and vitamin C and they contain a good amount of vitamin A, potassium and phosphorus.
Avocado pasta salad is another recipe that will load you with healthy fats and provide the right amount of micronutrients, carbohydrates and protein for a complete meal that isn’t too heavy on the stomach either.
The fruits and vegetables you need to eat for excellent athletic performance
The heroes of fruits and veggies when it comes to athletic performance are tart cherries, oranges, bananas, sweet potatoes, beets, and spinach.
Not only do the selected six carry enormous nutritional value, but they are also some of the most reasonably priced produce. Try eating them as often as possible for antioxidant benefits, iron absorption, fuel before practice, nerve function, improved nutrient delivery and overall athletic performance.
The proper time to fuel up before your work out
Fruits and vegetables are some of the best foods for fueling up before a work out, however it is important that you do this at the right time with just the right amount of food to avoid overloading your digestion.
If you maintain a proper diet throughout the day, chances are you won’t feel the need to eat right before exercise, which is actually going to make it easier on your body to perform.
It is recommended that you fuel up about two hours before you exercise. If you do feel the need to eat just before, a banana or an apple should take away the hunger feeling.
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Usually the more substantial your meal is, the longer you should wait to exercise.