What is the ideal fruit for the popular runner?

Sometimes the popular runners doubts assail them of what eat fruit before a workout. Not all fruits are valid for all types of workouts, our intake depends on the glycemic index of the fruit and the duration of the training.

En running.es They give us a series of recommendations that we want to share with you.

Regardless of the time we spend doing sports, it is always advisable to discard unripe fruit, as well as fruit that can cause a laxative effect, such as plums. Finally, it is advisable not to take the fruit in juice, since being concentrated provides too many carbohydrates at once and can cause stomach discomfort.

If we are going to make a long session (more than 2 hours) must avoid high-glycemic fruits (that is, those that contain sugars that are absorbed quickly), therefore we will leave aside the melon, watermelon, kiwi, even peach and apricots.

If the session is short (1 hour approximately) we will avoid those with a low glycemic index, since its effect at the level of energy contribution will appear when we are in the shower. These fruits are: strawberries, apple, cherries, grapefruit, orange and pear.

A great ally for diet from the corridor is oats because it stays with you throughout all physical activity, gradually releasing sugar into your circulatory system.

With regard to nuts, the ideal is a mixture composed of nuts or dried fruit. It has healthy sugar, which provides the quick energy you need, while seeds and nuts will maintain insulin levels when they tend to drop mid-workout. It should be remembered that seeds and nuts are high in fat, which takes much longer to digest. If you eat too much, you could start to feel super full and start to slow down as you go about your activity.

Yogurt can be added to them. It is easy for the stomach to digest and, combined with nuts or dehydrated fruit, it offers the energy reserves that the body needs.

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