The benefits of dried fruit and nuts for athletes

Not always recognised for their nutritional benefits, dried fruit and nuts are packed with energy and fibre that are valuable to athletes—even for fair weather ones 😉

Here are some handy tips!

The main nutrients in nuts: calcium, magnesium, iron and healthy fatty acids

Nuts are oleaginous, which means they are rich in fatty acids and low in water and can be used for extracting oil. Rest assured, the fatty acids in nuts are mostly monounsaturated and therefore beneficial for our health. In particular for our cardiovascular function, as they tend to reduce cholesterol.

They also contain calcium, which is essential to the body because not only does it strengthen bones, it also promotes normal muscle function. Iron, meanwhile, helps muscles acquire the energy they need. A third key mineral is magnesium, even better since it performs these two functions at the same time! Ideally, eat oleaginous nuts when gearing up to sports activity as they have a low glycaemic index. Snacking on a handful of huts one hour before training will give you an energy boost and ensure you make it through to the end of your session.
And always remember to stay hydrated while you exercise!

The nuts that come most highly recommended are almonds and hazelnuts which will provide you with magnesium, calcium and iron.
Walnuts, on the other hand, are rich in both magnesium and iron, which is also true for pecan and pistachio nuts.

Fruit as an immediate source of energy

To avoid feeling tired and to recuperate after exercise, think of eating dried fruit! In fact, carbohydrates are an athlete’s fuel.
Eating dried fruit is a great way for anyone practising sport to instantly ingest enough energy to see them through an activity and keep the energy levels up.

Dried fruits such as apricots, figs and raisins are mainly composed of carbohydrates (so natural sugars). Also they are high in fibre which eases digestion. They are therefore a good source of energy through an entire session. Worth mentioning too is their high vitamin B content, which helps your energy work its way into your muscles.

The most important advice to take away: slow sugars are best ingested before you practise sport because they store up energy. Fast sugars, meanwhile, should absolutely be consumed during exercise, as they provide a quick top-up to your reserves. If you eat fast sugars before you begin exercise without combining them with slow sugars, your body will burn up the energy too fast and it’s unlikely you’ll have the energy to complete your session. The best way, therefore, to benefit from both effects is to mix nuts and dried fruits together.

What other types of fruit and nut should you eat?

Obviously, the quantity of fruit and nuts an individual should consume depends on their metabolism. The higher the metabolism, the more energy will be converted. To benefit from an intake of energy, the recommended portion of dried fruit and nuts is between 30g and 50g depending on the person.

Why choose SUN fruit?

With no added sugar and packed with vitamins, minerals and fibre, Sun Snacking is your best companion for sport and exercise. Ideal to carry around, Sun offers a range of five pocket snacks to suit every taste, combining both nuts (rich in healthy fatty acids) and dried fruits (high in carbohydrates). They will give you the energy you need to prepare yourself for exertion, but also to recuperate after. The perfect companion to keep by your side for all your sporting activities!

Discover our dried fruit and nut range.

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