Strawberries are part of an optimal diet for fitness-conscious individuals and athletes. With the fruit of power you can increase strength quickly and effectively.
The many nutrients in strawberries would go a long way in maintaining performance, says personal trainer Nina Kersting. The graduate sports economist and state-approved nutritionist recommends her clients shop during strawberry season.
superfood for athletes Four reasons at a glance why strawberries can give you energy for your training and boost your performance:
1. Strawberries fill you up and have hardly any calories
A benefit of strawberries: they are good for an athletic body.
According to nutritionists, strawberries are a real weight loss aid with only 100 calories per 300 gram bowl and they are also incredibly healthy.
Strawberries are a local superfood, says nutritionist Antje Gahl of the German Nutrition Society (DGE).
Strawberries are satiating: they are made up of 90 percent water and therefore also provide liquid to the body.
The large proportion of water also fills the stomach well, says Coach Kersting. “It fills you up and you don’t even realize you’ve only eaten a few calories.” The athlete enjoys strawberries every day during the strawberry season, which in Germany runs from May to July.
According to Kersting, to burn off a 300-gram bowl of strawberries, that is, about 100 calories, you would have to:
- jog for 9 minutes
- Swim (fast) for 8 minutes
- 6 minute (quick) bike ride
However, the information depends on, among other things, height, weight, heart rate, physical condition and intensity of exercise.
2. Strawberries contain these important nutrients and vitamins
Even endurance athletes like marathon runners or triathletes in the best of condition would benefit from strawberries. “Muscles don’t loosen as fast,” says the expert. A handful of strawberries a day is enough.
With these ingredients, strawberries increase your strength:
- Potassium: If you train hard, you sweat. In the process, the body loses electrolytes, fluid that contains salts that the body needs. The mineral potassium promotes the supply of the body with electrolytes. The German Nutrition Society (DGE) estimates the average daily potassium requirement for an adult to be 4,000 milligrams. With 100 grams of strawberries, adults consume 160 milligrams of potassium.
- Vitamin C: Strong connective tissue, strong bones and beautiful teeth – you should definitely get enough vitamin C, because it helps build them. According to the DGE, vitamin C has an antioxidant effect. It can also improve the absorption of iron from plant foods during digestion. “Strawberries even have a slightly higher vitamin C content than the classic orange,” says DGE nutritionist Antje Gahl.
► Strawberries: an average of 55 mg of vitamin C per 100 g,
►Oranges: about 45 mg of vitamin C per 100 g.
The daily requirement of vitamin C for women is around 90 mg; for men at about 110 mg. This also benefits athletes.
- Magnesium: Don’t want to let cramps hold you back during training again? You can control these disorders with enough magnesium, which is found in strawberries. Anyone who eats the fruit can counteract this. The daily requirement for magnesium is around 350 mg for men and around 300 mg for women. 100 g of strawberries contain 15 mg of magnesium
- Zinc: Goodbye to sore muscles! Zinc helps after a hard workout. It’s an important anti-inflammatory trace mineral that Kersting says also helps prevent soreness after a challenging workout. According to information from the DGE, zinc is involved in cell growth and wound healing, in various metabolic processes, in the immune system and in reproduction. The average daily requirement for men is 14 mg/day and for women 8 mg/day. 100 g of strawberries contain 0.3 mg of zinc.
- phenolic acid: It is one of the so-called secondary plant substances that have an antioxidant and health-promoting effect. They protect against free radicals and may help reduce the risk of certain heart, circulatory and cancer diseases, says Gahl. According to the Federal Center for Nutrition (BZfE), these plant substances can kill germs and have an anti-inflammatory effect.
- salicylic acid: It can help with joint pain that some people experience when exercise creates mild inflammation in the body.
3. Another plus: strawberries are low in sugar
Fructose gives the body a boost of energy. “It’s a good low-glycemic index sugar,” says Kersting. Unlike regular household sugar, it doesn’t affect your insulin level as much, which would make you tired quickly.
The sugar content of strawberries is much lower than that of an apple, says nutritionist Gahl. is about half:
- Strawberries: 30 kcal per 100g,
- Apples and pears: about 60 kcal per 100 g.
4. Benefit from strawberries before and after your workout
- Power Kick: Easily digestible fruits are a superior pre-workout booster. Kersting recommends a snack, about a handful, about an hour or two before going for a run or lifting weights and the like. These are best combined with carbohydrates like oatmeal.
- Regeneration: After training, the trainer recommends combining strawberries with proteins such as quark or vegetable milk. Protein promotes muscle regeneration and also prevents muscle pain. For best effect, the Strawberry Protein Snack should be consumed up to two hours after training.
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