7 Energizing & Repairing Tropical Fuel You Must Eat
GIVE YOUR MUSCLES A REFRESHING DIP. BOOST YOUR TRAINING RESULTS WITH ENERGIZING, REPAIRING FRUIT.
As you know, protein (amino acids, specifically) is essential for muscle recovery and repair. (That’s probably why you diligently gulp down a protein shake after a workout, right?) But that isn’t all you can do. In fact, muscles need more than just protein if they are to recover fully and perform maximally. And the harder you work, the more nutrients you’ll need for maximum recovery. That’s where these antioxidant rich fruits can help.
Aim for three daily servings of fruit spread throughout your day
Not the ones in your cocktail, but fresh cherries can help reduce muscle soreness after exercise, according to the American College of Sports Medicine. This is due to their natural anti-inflammation power derived from antioxidant compounds called anthocyanins, which also give cherries (and all red fruits) their bright color.
TRY IT: A cup of cherries with a side of low-fat yoghurt as a pre-workout snack
These mini oranges are a good source of vitamin C, an antioxidant whose actions are superior in food form to protect muscle tissue from free radical damage. Three kumquats provide 40 per cent of your daily value for vitamin C.
TRY IT: Topped on mixed greens and sliced chicken breast a light yet nutrient-packed meal anytime.
3. BLOOD ORANGES.
Their anthocyanin content works to give your body’s recovery- defense system a boost, shows research from the International Journal of Sport Nutrition and Exercise Metabolism.
TRY IT: Blend one or two oranges with a bit of plain low-fat yoghurt and a scoop of vanilla-flavored protein powder for a creamy protein-packed shake (that tastes like dessert!).
4. KIWI FRUIT.
Provides a high dose of vitamin C, a water-soluble antioxidant that has been shown to dramatically speed up repair after a hard session at the gym. You also get vitamins A and E, which team up to attack those tissue-damaging free radicals. Antioxidants function in a network and seem to elicit a synergistic effect, in contrast to their lesser effectiveness when consumed alone.
TRY IT: Sliced on top of Greek yoghurt for a creamy, sweet treat before or after exercise.
While best known for potassium, an electrolyte needed for muscle contraction, one banana also contains 34 per cent of your daily value for vitamin B-6, which plays an important role in amino acid metabolism – crucial if you exercise regularly. A recent study found that muscle damage from training increases the need for vitamin B-6 because strenuous physical exercise seems to release it from your body faster.
A classic tropical gem providing fibre, calcium, potassium, heaps of vitamin C and 73 per cent of the daily value for manganese – a mineral that helps build bone and tissue. What’s more, pineapples contain bromelain, a digestive enzyme that aids protein breakdown and acts as an anti-inflammatory agent when taken alone.
TRY IT: Munch on a few chunks 15 minutes before drinking your protein shake to get the anti-inflammatory benefits while also helping to shuttle that protein to your muscles quicker.
These tiny vitamin bombs contain the phytochemical quercetin, which provide antioxidant and anti-inflammatory protection, as well as the ability to boost the energy in your muscles’ cells.
TRY IT: Sliced in a mixed fruit salad with a side of low-fat yoghurt.