Benefits of fruits and nuts for bodybuilding
If you follow a special bodybuilding diet, you have probably seen the recommendations for including fruits and nuts in your diet. Dried fruits are fruits that are in the dehydration stage, where all the water is taken from the fruits without harming their original nutritional value.
in a simple word; When you eat dried fruits, you get the same nutrients you get from regular fruit, only without water. What makes dried fruits so popular is their convenience and usability.
While they can be carried everywhere, for example in your bag, and added in combination with many other foods. Nuts, on the other hand, are known for their high nutritional value and are rich in healthy unsaturated fats, which are important for muscle building and weight loss.
This article addresses some of the key questions about the recommended amount of dried fruits and nuts your body needs and the best time frame to eat them.
Benefits and harms to bodybuilding
The first thing to consider when consuming is the amount of sugar added to them. Most growers add extra sugar to their dried fruit mix due to its high levels of natural fructose, which is not absolutely necessary.
Compared to nuts, they are high in fat, especially omega-3, 6, and 9 fatty acids. Due to their high levels of fat, nuts should be consumed in moderation, especially in the diet.
It binds dried fruits and nuts with antioxidants. Antioxidants are very important for the natural detoxification process in the body. They reduce stress and improve the overall immune system.
Fruits and nuts belong to the group of high-calorie foods, but because they do not affect the body’s sugar level, their consumption is recommended.
When to consume?
A typical bodybuilder’s diet generally has two stages. First, we have the preview stage where the bodybuilder intends to lose excess body fat by following a calorie-restricted diet, and then we have the off-season stage, where the calorie intake is relatively higher.
In both stages, bodybuilders are looking for the best foods with high nutritional value in their planned calorie group.
When the bodybuilder is in the preview phase, dried fruits are removed, or allowed in very small quantities. Some of the recommended options for this particular step are: a few plums, nuts or a small amount of peanut butter.
On the other hand, when the bodybuilder goes through the off-season, dried fruits and nuts are very popular and dietary options are recommended.
You can add up to three servings of dried fruit a day and choose from a variety of options such as bananas, apples or some all-in-one mix.
You should note that eating one type of dried fruit is a better choice than eating one type of dried fruit. If you can not satisfy your desire with just one type of dried fruit, use at least the same color.
After opening the contents, keep the dried fruits in the refrigerator to keep them fresh for a longer time. Fresh fruits are those that are still a little soft.
How much dried fruit do you eat daily?
Well, it depends on your daily calorie intake. If you have a lot of volume, a handful of dried fruits or nuts a day is probably good. When cutting, you should read the label and adjust the calories according to your daily recommendation and eat small amounts of these dry foods.
Add fruits and nuts to your breakfast, lunch and dinner choices, or just toss them in a blender to make a delicious smoothie. Also, fruits and nuts are a good combination for before and after your workout due to their high nutritional value.
