Fruit and Bodybuilding | Learn tips about eating fruit after exercise!

Is it smart to eat fruit after a workout? We all know the health benefits of fruit and we know that eating an apple, for example, is much better and more beneficial than eating a piece of chocolate, but what do you think about the relationship between fruit and bodybuilding?!

Isn’t there a ban on eating fruit after bodybuilding?! Is it possible that eating fruit will make us fat and prevent us from building muscle?

Many people think that eating fruit after exercise is equivalent to gaining weight and increasing waist size. The reason for this perception is also derived from the high sugar content in fruits. Join us as we tell you what the relationship between fruit and bodybuilding and muscle building is.

Does eating fruit after exercise make you fat?

Why does everyone think that fruit after exercise will make you gain weight? We all know that the calories in fruit are not that high or unusual. You would have to eat a basket of fruit to get enough calories to gain weight. Fruits have two types of sugar:

• Glucose: The glucose in fruit causes a rapid rise in blood sugar and the release of insulin. We all know that elevated blood insulin levels are not unaffected by weight gain and are even one of the main factors in obesity.
• Fructose: Fructose in fruit has also been linked to obesity, but it works differently. Fructose, like glucose, won’t suppress your appetite, so you won’t feel as full after consuming fructose from fruit. As a result, the signals to the brain that you’re full take longer to reach your brain after eating fruit.

The difference between glucose and fructose is that glucose in fruits can be absorbed by all cells, but fructose is only absorbed by the liver. When you get too much fructose, your liver turns it into fat. This can ultimately make you fat.

So should I limit my fruit intake?

No! Don’t be so quick to judge. Fruit doesn’t just contain fructose, it also contains polyphenols and fiber . These two substances can change the way your body deals with fattening fructose.

When you eat a whole fruit, the fiber in the fruit reduces the absorption of fructose and the liver will no longer have a problem with it. Of course, polyphenols (fruit pigments) will also prevent your blood sugar from suddenly rising. So if you eat fruits whole, with their skin and fiber, the possibility of obesity from fruit is almost eliminated.

What are the worst and best fruits after exercise?

All fruits contain high amounts of vitamins and minerals, but some have lower levels of sugar, namely fructose and glucose, than others. Low-sugar fruits include the berry family, which is high in nutrients and low in sugar, making them great for athletes.

Fruits that are high in sugar include peaches, bananas, watermelon, pomegranates, and pineapples. We’re not saying you should avoid these fruits altogether, but you should be mindful of their calories. Try to avoid dried fruits and fruit juices in general, as both contain a lot of natural sugar and no fiber. This means that fructose is absorbed more quickly into the body, and your liver will quickly become tired of the fructose it’s consuming. So, the best thing to do is eat the fruit itself.

Fruits suitable for bodybuilders

Fruits are rich in potassium and antioxidants; therefore, they improve muscle building and strengthen muscles and reduce cell damage in bodybuilding. On the other hand, the carbohydrates in fruits will increase the body’s energy in bodybuilding. Now we will introduce you to the best fruits for bodybuilding.

Banana

Bananas are one of the best options due to their high carbohydrate content and are very popular among bodybuilders. In fact, bananas are known as the muscle-building fruit.

The potassium and magnesium in bananas are beneficial for strengthening muscles and reducing muscle strain. It is usually recommended to consume bananas as a pre-workout snack.

Avocado

Despite its high fat content, avocado is a healthy fruit that contains many nutrients. Avocado fruit has a lot of vitamin B5, vitamin C and K and is one of the fruits suitable for bodybuilding. Avocado’s unsaturated fats increase the body’s energy and improve muscle growth.

Dates

Dates are high in calories, carbohydrates, vitamins, and minerals; manganese, copper, selenium, and magnesium in dates help strengthen bones, increase daily energy, maintain health, and improve nervous system function. Consuming dates twice a week is highly recommended.

Almond

Almonds are high in calories, carbohydrates, protein, and fat, all of which help build muscle, making them a good choice as a post-workout fruit.

Kiwi

As you know, kiwi contains a lot of vitamin C, which helps bodybuilders and athletes burn fat faster.

How many hours after exercise should we eat fruit?

When is the best time to eat fruit after a workout? The best time is within an hour of your workout. Of course, exactly when you should eat fruit depends on your diet and personal preferences. If you don’t like fruit, don’t force yourself. If you have a better post-workout snack (like egg whites or a chicken sandwich), those take precedence over fruit.

Eating fruit after exercise to lose weight

Eating fruit after exercise can help you lose weight. Fruit is rich in nutrients, vitamins, minerals, and fiber, but it’s also low in calories.

Since you have used up a lot of energy after exercise and your body is depleted, it is recommended to eat fruits with a high glycemic index, such as bananas or mangoes. You can even spread a little peanut butter on your fruit or eat it with Greek yogurt to get the protein you need.

Of course, it is recommended to eat the fruit whole, and not juice or puree it, because whole fruit has more fiber and keeps you full for longer.

Final words

Eat everything in moderation, even fruit. If you’re trying to lose weight, we recommend eating low-sugar fruits like berries. This will not only provide you with the vitamins and minerals you need, but will also go a long way toward helping you lose weight.

When choosing fruit after exercise, it is better to look at the glycemic index and use fruits with a low glycemic index. In this article, we have introduced the best and worst fruits after exercise.