Fruit is one of the best sources of natural energy, but when it comes to training, many people wonder: is it better to eat fruit before or after exercising?
The answer depends on several factors, such as the type of exercise, its intensity, and your personal goals. In this article, we explain when is the best time to eat fruit, according to science.
Eat fruit before training
Benefits:
- Immediate energy: Fruits such as bananas, apples, and grapes provide quick carbohydrates that prepare the body for physical exertion.
- Better performance: The presence of natural sugars and minerals such as potassium helps reduce fatigue and prevent cramps.
Recommendations:
- Eat fruit 30 to 60 minutes before exercise.
- Prefer fruits with low fiber content to avoid digestive discomfort (banana, melon, mango).
Eat fruit after training
Benefits:
- Muscle recovery: Fruits like pineapple, kiwi, and berries contain antioxidants and enzymes that help reduce inflammation and muscle damage.
- Glycogen replenishment: Fruits recharge the body's energy reserves after an intense session.
Recommendations:
- Eat fruit within 30 minutes of your workout.
- Pair fruit with a protein source like Greek yogurt, plant-based milk, or nuts for a complete recovery.
Comparison: before vs. after exercise
| Criterion | Eating Before Exercise | Eating After Exercise |
|---|---|---|
| Type of energy | Immediate | Energy replenishment |
| Enzymes and antioxidants | Minor | Elderly |
| Performance improvement | High | Average |
| Helps recovery | Low | High |
| Recommended combination | Only fruit or with carbohydrates | Fruit + protein |
Best fruits according to the time
Before exercise:
- Banana
- Apple
- Mango
- Grapes
After exercise:
- Pineapple
- Red fruits
- Kiwi
- Watermelon
Conclusion
Eating fruit before or after exercise has specific benefits. If your goal is to have energy to perform better, choose fruit before your workout. If you're looking for effective recovery and tissue repair, opt for fruit afterward. Ideally: do both to take full advantage of its natural benefits.
Frequently Asked Questions (FAQs)
1. Can I eat fruit before and after exercise?
Yes, as long as the amounts are appropriate and match your activity level.
2. What happens if I eat fruit on an empty stomach before training?
It's generally safe, but if you have a sensitive stomach, choose soft fruits like bananas.
3. Is a fruit smoothie or whole fruit better after a workout?
Both options are valid. Shakes allow you to combine them with protein and are faster to digest.
4. Can acidic fruits cause stomach upset when exercising?
For some people, yes. Avoid citrus fruits if you experience discomfort during exercise after consuming them.
5. How long should I wait to train after eating fruit?
Wait between 30 and 60 minutes to avoid digestive discomfort.
