All fruits contain sugars (fructose) that provide us energy before physical activity and also help us to recover after training.
Not all the fruits have the same glycemic index or glycaemic index (GI) which is It is the time needed for food to become glucose in blood and be metabolized. Therefore, fruits with low GI are perfect before physical activity (provide long lasting energy) and fruits with high GI are more suitable after workout because they are faster sugars which help to recover and hydrate.
Fruits and recommended use:
|Before Training (Low Glycemic)||After Training (High Glycemic)|
|Cherries, blackberries and blueberries||Fresh orange juice freshly squeezed|
|Grapes||Raisins and dates|