Fruit

[Hudsn]

Trying to clean up my diet a bit by addidig more fruits and veggies.
Anyone have some good advice on what to stay away from or stick with? I have been snacking on bananas, grqpes, cantelope, honeydew

thanks!

 

[erco]

I can't think of a "bad" fruit, just don't over do it.

~3 servings a day, depending on your size, should be enough. Do *not* replace vegetables with fruit.

 

[Oliver]

Eat all kinds of fruits and vegetabels cause they all have different vitamins and beneficial supstances in them. Eat them with your meals cause the fibre in them will help to keep insulin levels stable.

Bananas are the only controverse fruits I know cause they are very caloric for a fruit, They have 20 carbs per 100 grams, that makes almoust 100 calories in a banana. I personaly do not eat them during the day (especialy at evening) only after my workouts. In 90% of all bodybuilding magazines I read (croatian magazines) the bodybuilders introduced in the magazine have bananas after their workout, mostly 2 bananas and 40 gram protein powder. Like in all fruits the carbs in banans are sugar (fructose) wich is recomended after training. I think the calium in banans also helps against soreness of the muscles.
But generaly don't wory about the sugar in fruits cause it's not much and fructose is a "good" sugar in that way that it does not get instantly stored as fat.

Eat your veggies kids (including me)

 

[erco]

A banana is actually 50:50 sucrose:fructose. It's a weird fruit.

Fructose has zero insulin and glycogen impact, so it really doesn't have much to do with why you should eat it post workout. The glucose from the sucrose, however, will make a PWO impact.

 

[Oliver]

Didn't know about the sucrose but generaly banans have a hygh GI index and after workouts you need to eat fast digesting carbs. I heard it's good to mix up different types of suger after workout cause if you eat the same type the digestion slows down. I eat a banana and a table spoon honey after training along with a whey protein shake. I consume the next meal 45-60 minutes after that.

Any toughts abou that erco ?

 

[erco]

Didn't know about the sucrose but generaly banans have a hygh GI index and after workouts you need to eat fast digesting carbs. I heard it's good to mix up different types of suger after workout cause if you eat the same type the digestion slows down. I eat a banana and a table spoon honey after training along with a whey protein shake. I consume the next meal 45-60 minutes after that.

Any toughts abou that erco ?

I don't see how it would slow down digestion, but I'd still be curious as to see why.

Again, Fructose has no bearing on glycogen repletion or insulin (if you buy into insulin spiking PWO), so having it around or in your workout cycle won't really do much. Fructose is only an immediate energy source for you body, that's it. Dextrose (glucose) and maltodextrin (glucose chain) are better post-workout options for the above two reasons (glycogen repletion and insulin reaction).

 

[goldee]

A banana is actually 50:50 sucrose:fructose. It's a weird fruit.

Fructose has zero insulin and glycogen impact, so it really doesn't have much to do with why you should eat it post workout. The glucose from the sucrose, however, will make a PWO impact.

But isn't this the best thing to ingest other than water to help with dehydration?

 

[Klotz]

Every day I eat an apple a banana, an avocado, and if available, a peach or an orange or a pear or something.

 

[flashNsmash]

no love for berries?

i usually eat a banana, blueberries, and some black/blue/raspberry mixture in the run of a day, a handful of cranberries as well

 

[Wartorment]

Apples? I love apples. And the occasional pear and a cup of frozen berries here or there.

 

[Hudsn]

Yeah thanks for the imput my weight is good even a tad light but
but my diet isnt the best so I am trying to take small steps in cleaning up my diet. Steps that I will stick with an I always hea mixed reviews aout fruits but I am def gonna go for a few sevings a day. As for veggies thats another story I am such a picky eater I amhaving a horrible time trying to add those in

 

[HellIsForHeroes]

no love for berries?

i usually eat a banana, blueberries, and some black/blue/raspberry mixture in the run of a day, a handful of cranberries as well

Berries make up the bulk of my daily fruit intake. Glad to see I'm not alone here.

 

[Oliver]

Yeah thanks for the imput my weight is good even a tad light but
but my diet isnt the best so I am trying to take small steps in cleaning up my diet. Steps that I will stick with an I always hea mixed reviews aout fruits but I am def gonna go for a few sevings a day. As for veggies thats another story I am such a picky eater I amhaving a horrible time trying to add those in

I also hated the veggies but after you eat them a few times you get used to them. I didn't like tomatos and paprika but now they taste good to me. Try out different sorts of veggies till you find some that taste OK, cause you can NOT replace veggies with fruits. Also read the sticky thread at the top about the basics of nutrition, or/and search the internet for some basic information cause adding a few fruits is not enough to make your diet good, but it's a good begining dough.

 

[Sledge Hammer]

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