When we consider fruit in a sportsman's diet, this can very well be seen as the best natural supplement, which is why athletes never miss it in their daily diet, both at breakfast and at snack time, both pre and post work out.

They are rich sources of vitamins, minerals, water and other micronutrients necessary for the correct functioning of the organism, all that we normally sweat away during sports activity. In fact, athletes need to rehydrate themselves, integrate lost salts, keep the immune system in shape, the cardiovascular system, bone and joint health.

However, although fruit in general is ideal for replenishing sweaty substances and for improving performance, some fruits seem to be designed by Mother Nature exactly to support certain precise forms of sport, effort, and physical activity.

Banana

The banana is a known source of potassium, very rich in this salt which is important as a conductor of electricity through the body . In the case of physical activity in a state of potassium deficiency, widespread weakness, cramps, fatigue, non-muscle responsiveness can be encountered and in the most serious cases, forms of cardiac arrhythmia can occur.

A balanced diet in itself provides enough potassium, but athletes experience greater consumption of this trace element, which is why we recommend banana consumption . Secondly, bananas offer good quality carbohydrates to burn to generate muscle energy.

Raisins

A classic habit common among athletes is to consume glucose before performance or training . This can be compensated for by the consumption of the same quantity in terms of weight of raisins, 45 minutes before the performance or the exercises.

Research published in various scientific journals has shown that raisins offer the same benefits as glucose gel, to which are added the presence of iron, dietary fiber, and a lower price on the market .

Orange

Vitamin C is known as one of the best natural antioxidants and anti-inflammatories, which is why sportsmen should consume oranges and other citrus fruits. Physical activity and sport involve numerous microtraumas and muscle fatigue, to which various types of inflammation occur, which can be prevented and treated in a completely natural way thanks to the ascorbic acid of oranges.

Not only that, vitamin C has the ability to improve iron absorption and folate, which is especially important for female athletes who have a higher iron consumption (or loss) rate than male athletes. Orange and orange juice are also important rehydrating elements.

Strawberry

What is said about oranges and citrus fruits is also valid for strawberries, another fruit rich in vitamin C. As mentioned this vitamin is important to keep inflammation and oxidative principles under control, but it is also important to generate collagen, necessary for the proper functioning of muscles and joints, and to make elastic tissues and blood vessels so as to reduce the recovery time from trauma and hematoma.

The dietary fiber contained in strawberries helps keep blood sugar levels under control .

Amarena

Sour cherries like black cherry, sour cherry and marasca cherry are the special fruits for sportsmen par excellence . Extremely rich in vitamin C, they have a strong antioxidant power and a great ability to quickly reduce muscular pains . Juices and smoothies of this fruit, combined with other fruits, are one of the secrets of many professional sportsmen.

Blackberry

The blackberry is another special fruit and, moreover, undervalued . High contents of vitamin C and vitamin A, anthocyanins and flavonoids, blackberries help give muscle tone longevity . These berries represent one of the best natural mix of nutrients and antioxidants.