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.
Dates are free from cholesterol, contain very low levels of fat and are low in calories. Dates are rich in several vitamins and minerals. These include Vitamin B1, B2, B3 and B5 along with Vitamin A and C. These delicious fruits also contain oil, calcium, sulfur, iron, potassium, phosphorous, manganese, copper and magnesium, which are all beneficial for health. Some health specialists have further gone on to state that eating one date per day is necessary for a balanced and healthy diet. Dates are also a rich source of protein and contain various types of amino acids. Dates contain insoluble and soluble fibres, which helps the digestive system. Dates are very good energy boosters as they contain natural sugars such as glucose, sucrose and fructose. Dates also have fluorine that slows down the process of tooth decay
Bone Health and Strength
The significant amount of minerals found in dates make it a super food for strengthening bones and fighting off painful diseases like osteoporosis. Dates contain selenium, manganese, copper and magnesium, all of which are integral to healthy bone development and strength, particularly as people begin to age and their bones gradually weaken.
Dates are often categorised as a laxative food. This is why dates are so frequently eaten by people suffering from constipation. Dates have high levels of soluble fibre, which is essential in promoting healthy bowel movements and the comfortable passage of food through the intestinal tract, which can relieve symptoms of constipation.
The nicotine content in dates is thought to be beneficial for curing many kinds of intestinal disorders. Continuous intake of dates helps to inhibit growth of the pathological organism, which therefore help stimulate the growth of friendly bacteria in the intestines. In terms of digestive issues, dates contain those insoluble and soluble fibres, as well as many beneficial amino acids which can stimulate the digestion of food and make it more efficient, meaning that more nutrients will be absorbed by the digestive tract and enter your body for proper usage.
Dates have a high mineral content, which is beneficial for many different health conditions, but their impressive levels of iron make them a perfect dietary supplement for people suffering from anemia. The high level of iron balances out the inherent lack of iron in anemic patients, increasing energy and strength while decreasing feelings of fatigue and sluggishness.
One of the most interesting facets of dates is the presence of sulphur in them. This is not a very common element to find in foods, but it does have a worthwhile amount of health benefit, including the reduction of allergic reactions and seasonal allergies. According to a study done in 2002, organic sulphur compounds can have a positive impact on the amount of suffering people experience from SAR (Seasonal Allergic Rhinitis). Dates are a great way to somewhat stem the effects of those seasonal allergies through its contributions of sulphur to the diet.
Dates should be included as part of a healthy diet. They consist of sugar, proteins and many essential vitamins. If dates are consumed with cucumber paste, you can also keep your weight at a normal, balanced level, rather than over-slimming. One kilogram of dates contains almost 3,000 calories, and the calories in dates are sufficient to meet the daily requirements for a human body. Of course, that does not mean you should just eats dates throughout the day. If your are thin and slim and want to increase your weight, or if your are trying build your muscles or increase mass size, or your have become weak due to a serious medical problem – you need to eat dates.
Dates are high in natural sugars like glucose, fructose and sucrose. Therefore, they are a perfect snack for an immediate burst of energy. Many people around the world use dates for a quick afternoon snack when they are feeling lethargic or sluggish.
Nervous System Health
The vitamins present in dates make it an ideal boost to nervous system health and functionality. Potassium is one of the prime ingredients in promoting a healthy and responsive nervous system, and it also improves the speed and alertness of brain activity. Therefore, dates are a wonderful food source for people as they begin to age and their nervous system becomes sluggish or unsupported, as well as for people who want to keep their mind sharp.
Dates are quite helpful in keeping your heart healthy. When they are soaked for the night, crushed in the morning and then consumed, they have shown to have a positive effect on weak hearts. Dates are also a rich source of potassium, which studies have shown to reduce the risk of stroke and other heart related diseases. Furthermore, they are suggested as a healthy and delicious way to reduce the levels of LDL cholesterol¬ in the body, which is a major contributing factor for heart attacks, heart disease and stroke. Therefore, when taken twice a week, dates can seriously improve the overall health of the heart.
Studies have shown that dates are even beneficial for increasing sexual stamina. Soak a handful of dates in fresh goat’s milk over night, and then grind them in the same milk with a mixture of cardamom powder and honey. This mixture becomes a very useful tonic for increasing sexual endurance and reducing sterility caused by various sexual disorders. The science behind this phenomenon is largely due to traditional usage which stimulated formal research. In 2006, Bahmanpour studied the effects of date palms and their oil on sexual functioning and found that the high levels of estradiol and flavonoid components of dates are what increase sperm count and motility, as well as promoting increased testes size and weight. So, if you are looking for a masculine boost, eat some dates, because they are a great natural aphrodisiac.
The benefits of dates are extensive, and are commonly employed to fight off various conditions affecting the ear, nose, and throat. When the leaves of the date palm are ground into a paste and rubbed on and around the eyes, or when dates are ingested orally, it has been shown to reduce the frequency of night blindness, and this solution is commonly used in rural areas where dates grow as an alternative medicine.
Dates are commonly used as a remedy for alcoholic intoxication. Dates provide quick relief and have a sobering effect in case you feel as though have consumed an uncomfortable amount of alcohol. They can also be used the following morning to prevent severe hangovers. Again, they should be rubbed and soaked overnight for the best results.
Ripe dates contain potassium, which is known as an effective way of controlling diarrhea. They are also easy to digest, which further helps alleviate the unpredictable nature of chronic diarrhea. The soluble fibre in dates can also help relieve diarrhea, by providing bulk to the bowel movements and promoting normal, healthy functioning of the excretory system.
Research has pointed towards dates being a legitimate way to reduce the risk and impact of abdominal cancer. They work as a useful tonic for all age groups, and in some cases, they work better than traditional medicines, and are natural, so they don’t have any negative side effects on the human body. They can be quickly and easily digested for a quick boost of energy.
Although dates carry tremendous nutritional values, great care should be taken in their selection because their surface is very sticky, which often attracts various impurities. Therefore, you should only consume dates that are processed and packaged properly. Also, make sure to wash them thoroughly before you eat them, as this will help remove the impurities present on the surface. The best thing is that it does not have any side effect on the body and is completely natural as well as it works better than medicine.