Fruits are an excellent energy source in the offseason and provide nutrients you do not get in most foods. Besides the well-known benefits of nutrients, antioxidants and fibre, fruit has a unique benefit – it contains fructose and this simple carb replenishes liver glycogen. When your liver glycogen is maximised, so is your thyroid function. You always want to have your metabolism cranking in the off season so you are utilising all of the calories you take in. The best time to consume fruit is in the first meal (breakfast) and after training. These are the times when your body will absorb the carbs the best. The best fruits are bananas, apples, raisins, melons and pineapples.
Grape juice contains a high level of fructose. Fructose is one of the worst carbohydrate sources for bodybuilders, especially in things like fruit juices. Specifically spiking insulin post-workout can actually be detrimental. Post-workout, starving muscles are wide open to receiving nutrients for repair and growth, and when we flood our bodies with simple carbohydrates the muscles quickly slam the door shut. Consuming BCAAs, protein and some fat is preferential immediately following a workout.
Guavas are low in calories and fats but contain several vital vitamins, minerals, and antioxidant poly-phenolic and flavonoid compounds that play a pivotal role in prevention of cancers, anti-aging and boosting the immune system. The fruit is very rich source of soluble dietary fibre, which makes it a good bulk laxative. The fibre content helps protect the colon mucous membrane by decreasing exposure time to toxins as well as binding to cancer-causing chemicals in the colon.
Guava fruit is an excellent source of antioxidant Vitamin C. 100 g fresh fruit provides 228 mg of this vitamin, more than three times the DRI (daily-recommended intake). Outer thick rind contains exceptionally higher levels of Vitamin C than central pulp. Scientific studies shown that regular consumption of fruits rich in Vitamin C helps the body develop resistance against infectious agents and scavenge cancer causing harmful free radicals from the body. Further, the vitamin is required for collagen synthesis within the body. Collagen is the main structural protein in the human body required for maintaining the integrity of blood vessels, skin, organs, and bones.
The fruit is a very good source of Vitamin A, and flavonoids like beta-carotene, lycopene, lutein and cryptoxanthin. The compounds are known to have antioxidant properties and are essential for optimum health. Further, Vitamin A is also required for maintaining healthy mucus membranes and skin. Consumption of natural fruits rich in carotene is known to protect from lung and oral cavity cancers. 100 g of pink guava fruit provides 5204 µg of lycopene, nearly twice the amount that in tomatoes. (100 g tomato contains 2573 µg of lycopene). Studies suggest that lycopene in pink guavas prevents skin damage from UV rays and offers protection from prostate cancer.
Fresh fruit is a very rich source of potassium. It contains more potassium than other fruits like banana weight per weight. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure.
Further, the fruit is also a moderate source of B complex vitamins such as pantothenic acid, niacin, vitamin B6 (pyridoxine), Vitamin E and K, as well as minerals like magnesium, copper, and manganese. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Copper is required for the production of red blood cells.
I’m finding that, since I started training, I’m constantly hungry. Why is that? Should I worry?
That hunger is normal, and it is a good sign. Training boosts your metabolism, so when you start training, you should feel much hungrier than you did before. Feed that appetite. Your body needs the extra calories, and if you expect to grow, you should eat. Naturally, if you fulfil your cravings with foods high in salt, sugar or unhealthy fats, you are not doing yourself and favours. Eat clean foods and your starving muscles will respond with growth.
If your goal is to lose weight, here are some ways to help you avoid feeling hungry without over indulging and hopefully lose weight in the process.
Get lots of healthy, high-fibre foods in your diet. Most high-fibre foods require more chewing, which helps to satisfy hunger. High-fibre foods are usually bulky so they fill up your stomach faster and can also delay the time it takes your stomach to empty. Also, many high-fibre foods are low in calories, so you can satisfy your hunger with fewer calories. Whole grains, vegetables and fruits are great sources of fibre.
Spread out your calories by eating five to six small meals as opposed to three large ones during the day. If you wait too long for a large meal, you will be starving and tempted to overindulge by the time you eat. Eating more frequent, smaller meals helps keep you full and lets you stay in control.
Slow down when you are eating. It takes our body about 20 minutes to realise that it is full. If you eat quickly, you will consume extra calories while your body is figuring out whether it’s hungry. By the time your body realises it is full, you have already eaten more than you needed. If you eat slowly, your brain will start sending signals to stop eating at the right time. This is another reason to spread your calories out during the day – you won’t be starving when it is time to eat, so you will take your time eating.
A sweet, crunch dessert delight.
Preparation: 25 minutes
Serves: 6 servings
Energy: 74 calories per serving
– 1 cup granny smith apples, cubed
– 6 oz nonfat vanilla yoghurt
– 3 cups McIntosh apples, cubed
– 1 cup seedless grapes, halved
1) Wash, core and cube apples, leaving peel on. Add to a large mixing bowl.
2) Wash and slice grapes in halves. Add to apples.
3) Pour yoghurt over fruit and mix.
4) Refrigerate covered for 20 minutes.
5) Divide into individual 1 cup ramekins and serve.