Because carbohydrates are the main source of fuel during exercise, athletes should consume more than half of their total calories from this food group. Carbs may have gotten a bad rap in the past, but they are still regarded as essential food for athletes. Though carbs come in many forms, fruits are some of the best an athlete can eat, as they tend to be lower in calories, compared to many breads and pastas, and dense in nutrients. They also provide a quick energy boost.
Mix it Up
Fortunately, supermarkets stock a variety of fruit year-round, so variety shouldn't be an issue. In a pinch, frozen fruit is just as good as fresh. While there are many benefits to grabbing an apple or a banana as you head to a workout, the benefits are two-fold when you mix several fruits into a salad. A fruit salad consisting of common staples like apples, bananas, grapes and oranges has more benefits than just consuming one fruit. You'll get filling fiber from the apples, potassium from the bananas, vitamin C and folic acid from the oranges and antioxidants from all of them, especially the grapes.
Fruit During a Workout
Fruits are an excellent source of carbohydrates, and the body converts the sugar into fuel for quick energy during a workout. Some high-carbohydrate fruits include mangoes, pears, apples, oranges, cherries, grapes, pineapple and bananas. Mix them together or eat them separately. It's always wise, however, to avoid introducing a new food during competition, so experiment with the best fruit salad combinations during earlier workouts. Fruit can be high in fiber and its sugar can be harder to digest, so be sure the fruits you choose don't upset your stomach while exercising.
Berries
To pack a real nutrient and antioxidant punch, add berries to your salad. Any fruits with deep, rich colors tend to be full of beneficial antioxidants, especially berries. Blueberries are great for keeping your blood pressure in check and providing vitamin C. They are also high in antioxidants which protect your cells from damage caused by strenuous exercise. Blackberries are high in anthocyanin, an antioxidant, and are a good source of iron, folate, vitamin E and calcium. Also reach for strawberries, which contain more vitamin C per cup than an orange. Also try cranberries and raspberries.
Other Fruits
Some fruits that are high in vitamins, minerals and antioxidants are referred to as super fruits. Try to include at least one of these in your fruit salad, if possible. Berries are included in this group, as are acai berries, cherries, cranberries, pomegranates and black currants, to name a few. These fruits help protect against heart disease, diabetes and cancer.
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