What is a dry fruit?

Dried fruits are fruits from which almost all of the water content has been removed by drying. The fruit shrinks during this process, leaving alittle , energy dense edible fruit .

Raisins are the most consumed, followed by dates, prunes, figs and apricots.

Other sorts of edible fruit also are available, sometimes in candied form (coated with sugar). These include mangoes, pineapples, cranberries, bananas, and apples.

Dried fruit can be stored much longer than fresh fruit and thus is a convenient snack, especially on long trips where refrigeration is not available.

A concentrate of minerals that promotes performance

Most of their water having been removed during drying, dried fruits are very dense in nutrients. For example, apricots, raisins, prunes and figs contain high amounts of:

Beta-carotene which protects the eyes against macular degeneration.

Iron which helps maintain healthy hemoglobin levels and prevents fatigue.

Vitamin E which is an antioxidant and helps maintain good heart health.

Magnesium which helps maintain contraction and relaxation.

Calcium which is important permanently bone health.

Potassium, a mineral that helps control blood pressure. It is possible that people who consume very few fruits and vegetables are deficient in potassium, which increases their blood pressure. Figs are an honest source of potassium and may help alleviate symptoms of high vital sign . Potassium also helps optimize protein synthesis in muscles.

Antioxidants that optimize recovery

Dried fruits are very nutritious. A piece of dried fruit contains the same amount of nutrients as fresh fruit , but condensed into a much smaller "package".

For the same weight, dried fruits contain up to 3.5 times more fiber,

vitamins and minerals

than fresh fruit. Therefore, one serving can provide a significant percentage of many vitamins and minerals recommended daily allowances. In contrast, the vitamin C content is significantly reduced when the fruit is dried.

Dried fruits are generally high in fiber and are a good source

antioxidants

, in particular polyphenols. Polyphenol antioxidants are associated with health benefits like improved blood circulation, better digestive health, reduced oxidative damage, and reduced risk of many diseases.

For the athlete, this means above all an improvement in performance and recovery , and therefore a better ability to follow up training sessions.

Dried fruits as an immediate source of energy

To avoid feeling tired and to recover well after exercise, consider eating dried fruits! In fact, it is necessary to remember that carbohydrates are an athlete's fuel of choice.

Eating dried fruit is a great way for anyone who plays sports to instantly ingest enough energy to use it during activity and to maintain consistent energy levels.

Dried fruits such as apricots, figs and raisins are mostly made up of carbohydrates (natural sugars). In addition, they are rich in fiber which aids digestion. They are therefore a good source of energy to consume during the effort. It is also worth mentioning their high vitamins content, which helps muscle contract and fights fatigue.

How to consume dried fruits for better results?

Slow sugars should preferably be consumed before exercise because they can be stored and can be used later. On the other hand, fast sugars must be taken during exercise because they provide immediate energy. Never consume fast sugars before an effort , your body will burn them too quickly and you will have no more energy at the end of the session.

The best option is to consume a mixture of dried fruits and oilseeds just before exercise in order to have a long-lasting energy reserve .

After your sessions, take dried fruits such as fig or apricot in addition to a

whey

. This protein will restore your amino acid reserves, optimize your muscle development and speed up the recovery process. Your dried fruits will help the whey to be properly absorbed by muscle tissue on the one hand, and they will also be able to replenish muscle glycogen stocks for your next sessions.