HEALTH

Best Fruits To Eat When Exercising (Lose/Gain Weight)

Exercising is an essential part of a healthy lifestyle, but it’s not just about the workout. The food you eat also plays a crucial role in achieving your fitness goals. While many people focus on consuming protein and carbohydrates, they often overlook the importance of fruits in their diet. 

Fruits are a great source of essential vitamins, minerals, and antioxidants that can help you stay energized and improve your workout performance. In this blog post, we will highlight the best fruits to eat when exercising and explain how they can benefit your body during your workout. 

So, whether you’re a seasoned athlete or just starting, keep reading to discover the delicious and nutritious fruits that can take your workouts to the next level.

The intake of fruits can vary depending on an individual’s goals, whether it’s weight loss or weight gain. Let’s discuss both aspects in more detail:

Best Fruits to Eat While Exercising

Fruits for Weight Loss:

Fruits are an excellent addition to a weight loss diet because they are low in calories, high in fiber, and packed with essential vitamins and minerals. They can help keep you feeling full and satisfied, which can prevent overeating and aid in weight loss. Some of the best fruits for weight loss include:

Here are 10 fruits for weight loss and their benefits:

  1. Apples: Apples are an excellent source of fiber, with one medium-sized apple containing about 4 grams of fiber. The fiber in apples can help keep you feeling full and satisfied, which can prevent overeating. Apples are also low in calories, with one medium-sized apple containing about 95 calories.
  2. Berries: Berries, such as strawberries, raspberries, blueberries, and blackberries, are all low in calories and high in fiber. One cup of strawberries contains only 49 calories and 3 grams of fiber. Berries are also high in antioxidants, which can help reduce inflammation and protect against chronic diseases.
  3. Grapefruit: Grapefruit is a citrus fruit that is high in fiber and low in calories. Half a grapefruit contains only about 40 calories and 2 grams of fiber. Eating grapefruit before a meal may also help reduce calorie intake and aid in weight loss.
  4. Oranges: Oranges are another citrus fruit that is high in fiber and low in calories. One medium-sized orange contains about 70 calories and 3 grams of fiber. Oranges are also a good source of vitamin C, which can help support the immune system.
  5. Pears: Pears are a good source of fiber, with one medium-sized pear containing about 6 grams of fiber. The fiber in pears can help keep you feeling full and satisfied, which can prevent overeating. Pears are also low in calories, with one medium-sized pear containing about 100 calories.
  6. Kiwi: Kiwi is a small fruit that is high in fiber and low in calories. One medium-sized kiwi contains about 60 calories and 2.5 grams of fiber. Kiwi is also a good source of vitamin C, which can help support the immune system.
  7. Papaya: Papaya is a tropical fruit that is high in fiber and low in calories. One cup of diced papaya contains about 60 calories and 3 grams of fiber. Papaya is also a good source of vitamin C and potassium.
  8. Watermelon: Watermelon is a juicy fruit that is low in calories and high in water content. One cup of diced watermelon contains only about 46 calories. Watermelon is also a good source of lycopene, which can help protect against cancer.
  9. Pineapple: Pineapple is a tropical fruit that is low in calories and high in fiber. One cup of diced pineapple contains about 80 calories and 2.3 grams of fiber. Pineapple is also a good source of vitamin C and bromelain, an enzyme that can help reduce inflammation.
  10. Guava: Guava is a tropical fruit that is high in fiber and low in calories. One cup of sliced guava contains about 112 calories and 9 grams of fiber. Guava is also a good source of vitamin C and potassium.

These are just a few fruits name with benefits that are best for weight loss and there are many more. In conclusion, incorporating these 10 fruits into your diet can help support your weight loss goals by providing essential vitamins, minerals, and fiber while also keeping calorie intake in check.

Fruits for Weight Gain:

While fruits are generally considered a low-calorie food, some high-calorie fruits can aid in weight gain. These fruits are typically higher in natural sugars and carbohydrates, which can provide energy and support muscle growth. Some of the best fruits for weight gain include:

Here are 10 fruits for weight gain and their benefits:

  1. Bananas: Bananas are a great source of carbohydrates and can provide a quick boost of energy before or after a workout. They also contain essential vitamins and minerals such as potassium, which can help prevent muscle cramps and aid in muscle recovery.
  2. Mangoes: Mangoes are a sweet tropical fruit that is high in calories and can provide a significant source of carbohydrates for energy. They are also rich in vitamin C, which can help support the immune system.
  3. Avocado: While technically a fruit, avocados are high in healthy fats and can provide a calorie-dense addition to meals or smoothies. They are also a good source of fiber and can help keep you feeling full and satisfied.
  4. Dates: Dates are a sweet fruit that is high in calories and carbohydrates. They are also a good source of potassium and can help support muscle recovery after a workout.
  5. Grapes: Grapes are a good source of carbohydrates and can provide a quick source of energy. They also contain antioxidants, which can help reduce inflammation and protect against chronic diseases.
  6. Pineapple: Pineapple is a tropical fruit that is high in carbohydrates and can provide a good source of energy. It is also a good source of vitamin C and bromelain, an enzyme that can help reduce inflammation.
  7. Figs: Figs are a sweet fruit that is high in calories and can provide a good source of energy. They are also a good source of fiber and can help keep you feeling full and satisfied.
  8. Dried Fruit: Dried fruit, such as raisins, apricots, and cranberries, are a great source of carbohydrates and can provide a quick source of energy. They are also a good source of fiber and essential vitamins and minerals.
  9. Papaya: Papaya is a tropical fruit that is high in carbohydrates and can provide a good source of energy. It is also a good source of vitamin C and potassium.
  10. Pomegranate: Pomegranate is a sweet fruit that is high in carbohydrates and can provide a good source of energy. It is also a good source of antioxidants, which can help reduce inflammation and protect against chronic diseases.

In conclusion, incorporating these 10 fruits into your diet can help support your weight gain goals by providing essential carbohydrates, healthy fats, and vitamins and minerals to support muscle growth and energy levels. It’s important to remember to balance fruit intake with overall calorie and macronutrient goals to avoid overconsumption of calories.

Frequently Asked Questions

i. What To Eat When Working Out To Build Muscle?

To build muscle, it’s important to eat a diet rich in protein, complex carbohydrates, healthy fats, and water. Foods such as lean protein sources, whole grains, fruits and vegetables, healthy fats, and water can support muscle growth and repair.

ii. What To Eat When Working Out To Lose Weight?

To lose weight, it’s important to eat a diet that is low in calories but still provides essential nutrients. Focus on incorporating whole, unprocessed foods such as fruits and vegetables, lean protein sources, and healthy fats. Avoid processed foods and sugary drinks.

iii. What To Eat After A Workout To Build Muscle?

After a workout, it’s important to consume a meal or snack that is high in protein to support muscle growth and repair. Good options include a protein shake, Greek yogurt with fruit, or a chicken salad with quinoa.

iv. What To Eat Before Gym In the Morning?

Eating a small meal or snack before a morning workout can help provide energy for the workout. Opt for a snack that is high in carbohydrates and low in fat, such as a banana or a slice of whole-grain toast with peanut butter.