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The Benefits of Dried Fruits & Nuts for Post-Workout Snacks

Regardless of what type of workouts you do, it’s important to properly fuel the body before and after a good workout session – you may have heard people say ‘food is fuel’ before, and this is entirely true! If you are looking for a nutritious snack to fit your healthy lifestyle, here are some key reasons why dry fruits are ideal as a pre- or post-workout snack.

Why Do We Need To Eat After A Workout?

Your body needs to rebuild its glycogen stores and to repair and regrow any muscle proteins that were damaged post-workout. Although your body will do this regardless of whether you eat or not, consuming a post-workout meal or snack will decrease muscle protein breakdown, increase muscle growth, and enhance your recovery. If you exercise regularly, it is therefore very important that you refuel with a meal or snack, as well as replenishing lost water and electrolytes to help you maximize the benefits of your workout moving forward.

Put simply, the right food and hydration post-workout stimulates muscle protein synthesis, improves recovery and enhances performance during your next workout.

What Should You Eat To Fuel Your Body?

Disclaimer: It’s always a good idea to speak to your own doctor, nutritionist or dietitian for specific nutrition guidelines that are right for you.

However, it’s undeniable that dry fruits make a positive impact on a workout in both the pre- and post-stages, whether you are a novice exerciser or a very active individual.  Fruits and nuts are extremely convenient, tasty, and healthy; nuts are a natural slow-release energy store, while dried fruit provides a great source of quick-release energy. 

Active recovery techniques such as foam rolling and stretching are important, but post-workout nutrition can make the biggest difference in your performance. In addition to fruit and nuts, seeds should also not be overlooked. Pumpkin seeds are a good source of both BCAAs and zinc, two key nutrients for recovery. Zinc helps the growth, building and repair of your muscle tissue. It can also help to support your immune system.

Have Fruits And Nuts Pre- Or Post-Workout

28g of almonds provides the body with about 7 grams of protein; this is comparable to one extra-large egg without the high levels of cholesterol.

The USDA

It is important to eat the proper foods before and after a workout. First, eating prior to exercising fuels the body to power through the workout, and second, post-workout eating aids in recovery of muscles.

Fruit is an important part of any workout regime, providing vital nutrients that provide energy, improve your performance, and help to promote recovery. Further, muscle growth and shaping are not possible without protein, as proteins provide the basic necessary function to rebuild and grow, and nuts are jam-packed with proteins.

Dry fruits were listed among the top Foods for Post-Workout Recovery, due to the ideal carbohydrate and protein combo is an effective post-workout snack. It is often recommended to grab a handful of almonds and dry fruits, to replenish muscle glycogen immediately post-workout. Then wait at least 20 minutes before consuming a high-protein meal. If you are looking for on-the-go fruit and nut snacks, Whitworths SHOTS are perfect.

Whitworth’s Promote #EatMoreDried Fruit Message

We are passionate that eating more dried fruits can provide a host of benefits to an individual’s diet. Dried fruit is an excellent source of fibre, iron and copper as well as being a fantastic post-workout snack.

Find out more about our work with the Dried Fruit Alliance here and check out our previous blog posts and Instagram to find out even more.