Which Fruits To Choose? When And How Should We Consume Them If We Are On A Diet?
I am often asked "What fruit should I eat Belcho? " It's as if fruits haven't been given the respect they deserve. Many people refuse fruit because of the fear of fructose . Of course, in large quantities, fructose can overload the glycogen stores of the liver and muscles and be deposited as body fat .
On the other hand , fiber , other nutrients, and fructose can help your process if you consume them the way I'm going to suggest. Because I have experimented with all these things, I have applied them in my practice with clients, and I know that they give the result that you need too, right? I.e. I am specifically responding to you, all of you who ask me when and what fruits to eat. Here, see and get to know:
Before a workout , these fruits have more fructose than glucose as fuel. It won't block fat burning if that's your goal. If not, anyway, raising insulin levels is not desirable before fitness training, so stop at this list of products.
Take one or two servings. For example, 1 medium pear, 1 slice watermelon, 1 medium apple, 1/2 cantaloupe, 1 cup grapes, 2 cups strawberries, and 2 cups raspberries. Along with pre- workout nutrition . These are the permitted fruits. Stick to them!
In the morning, after getting up , these fruits are suitable because they have almost equal content of glucose and fructose to restore both liver and muscle glycogen .
Which stops the muscle breakdown that is detrimental to us and anyone serious about results – to keep every active muscle cell awake. This makes our exchange awake, it also applies to non-sporting people. Eat 2-3 servings. To visualize the quantities, here are examples: 1 cup sliced pineapple, 1/4 cantaloupe, 1 medium orange, 1 medium banana, 1 cup blueberries, 1 medium nectarine, 2 medium kiwis.
After training , these fruits, which contain more glucose than fructose, help restore muscle glycogen . The last five fruits, from the tablets that are consumed in the morning, are also suitable for post-gym. Consume them in one or two servings, together with white bread, as surprising as it sounds: zmelika, rye bread too! Boiled potatoes or a carbohydrate drink - gainer - are also available.
| BEFORE TRAINING | Sugars | Fructose | Glucose |
| Pear | 16 | 11 | 5 |
| Watermelon | 18 | 12 | 6 |
| An apple | 14 | 9 | 5 |
| Melon | 22 | 12 | 10 |
| Grapes | 24 | 12 | 13 |
| Strawberry | 14 | 9 | 5 |
| Raspberries | 10 | 6 | 4 |
| AFTER SLEEP | |||
| Pineapple | 13 | 7 | 6 |
| Melon | 13 | 7 | 6 |
| Orange | 12 | 6 | 6 |
| Banana | 18 | 9 | 9 |
| Blueberries | 14 | 7 | 7 |
| Nectarines | 10 | 5 | 5 |
| Kiwis | 12 | 6 | 6 |
| AFTER ENERGY CONSUMPTION | |||
| Cherries | 14 | 6 | 8 |
| Peaches | 8 | 3 | 5 |
In the tables, the amounts of sugars are in grams indicated for the corresponding portion described in the texts! You now know what fruits to eat! Get to know in detail the rules for pre- workout nutrition and post-workout nutrition to be a pro in the kitchen, not just in the gym.