The best dried fruits to accompany a sports session

To accompany a good sports session, dried fruits are ideal thanks to their richness in carbohydrates, fiber, vitamins and minerals. Here is a selection of the best dried fruits, with explanations on their glycemic index (GI) and their benefits:

• Dates

- IG: 42-55 (depending on the variety)
- Benefits: Dates are rich in fast carbohydrates, providing an instant source of energy. They are also a good source of potassium, essential for muscle function.

• Raisins

- IG: 54-66
- Benefits: Raisins are easy to carry and consume. They provide a good amount of fast carbohydrates for an instant boost. They also contain iron and antioxidants.

• Dried apricots

- IG: 30-35
- Benefits: With a low GI, dried apricots release energy more slowly, providing a stable source of energy. They are rich in fiber, vitamin A and potassium, aiding recovery and hydration.

• Dried figs

- IG: 61
- Benefits: Dried figs are a good source of carbohydrates for energy, fiber for digestion, and calcium for bone health. They also contain antioxidants.

• Prunes

- IG: 29
- Benefits: Prunes have a low GI, releasing energy gradually. They are rich in fiber, potassium, and antioxidants, supporting digestion and preventing muscle cramps.

=> Explanations on the glycemic index 🤓:

The glycemic index (GI) measures how quickly carbohydrates in foods raise blood sugar levels. Here's how it applies to dried fruit:

- *Low GI (55 or less)*: Foods with a low GI release glucose slowly into the blood, providing stable and prolonged energy. Ideal for endurance or long-duration sports.
- *Moderate GI (56-69)*: Foods with a moderate GI provide a faster, but still controlled, release of glucose. They are perfect for maintaining energy during moderate activities.
- *High GI (70 and above)*: Foods with a high GI release glucose quickly, providing an instant source of energy. They are useful for short, intense efforts that require a quick boost.

Conclusion :

When it comes to a workout, choosing dried fruits that are right for your type of exercise and energy needs is essential. Dates and raisins are great for a quick energy boost, while dried apricots, figs and prunes provide longer-lasting, more stable energy. Pair these dried fruits with good hydration and other sources of nutrients to optimize your athletic performance.

See you soon,

The Nüt'Team