6 Affordable Fruits Every Student Athlete Should Eat Regularly
Grace Dolor
Maintaining good performance in sports requires more than just rigorous training, it is also important to fuel your body with the right nutrients. While there is no one-size-fits-all blueprint for great sports performance, adding these six fruits into your daily diet can make a significant difference in your overall wellbeing and athletic performance. More interestingly, you do not have to exhaust your allowance in getting these fruits, they are affordable and pocket-friendly.
1.Bananas
Bananas are excellent sources of natural energy. They are rich in potassium, which helps in preventing muscle strains, and improving the functioning of the heart. In addition, they are commonly sold and are easy/okay to take along to classes or training as snacks, and they do not get messy when being eaten. If you are a busy student or you simply hate peeling, cutting, or dicing fruits, bananas are a convenient choice. It is also claimed to help improve speed, so if you are a runner, you might as well eat a couple of bananas minutes before training or competitions.
2. Watermelons
Staying hydrated is important for optimal athletic performance, and watermelons, containing about 90% water, can help you stay hydrated while providing your body with essential nutrients. Watermelons contain nutrients like vitamins A, B6 and C, potassium, and nitric acid which boosts immunity, helps improve blood flow, and aids in preventing muscle cramps. Studies have also found watermelons to be rich in electrolytes, which help replenish lost nutrients during intense training sessions. It also contains citrulline, a nutrient that can improve sports performance and reduce muscle soreness. They might not be an ‘eat-on-the-go’ kind of fruit like bananas, but you should not skip eating watermelons regularly as a student athlete.
3. Oranges
Generally, a strong immune system is important for athletes, as it helps fight off illnesses that could sideline performance. As a student athlete, you need an even stronger immune system because you combine sports with schooling (which is a whole stress on its own). Oranges are known to be packed with vitamin C, an antioxidant that helps boost the immune system and fight muscle damage. Oranges are also sources of quick energy because of its natural sugars. They are one of the most affordable and available in Nigeria, so it is easy to incorporate this fruit into your daily diet.
4. Apples
The saying “an apple a day keeps the doctor away” holds true for student athletes. Apples provide a mix of carbohydrates and fiber that promotes sustained energy levels and aids digestion. The soluble fiber in apples helps to improve bowel health. Additionally, apples are a convenient and portable snack that you can throw in your bag while heading out, and eat anytime.
5. Grapes
Grapes are packed with natural sugar and they offer a quick, efficient, and natural energy boost. This makes them ideal fruit snacks before or after training. Additionally, their high water content also helps with hydration. Grapes are loaded with resveratrol, a potent antioxidant that not only contributes to reducing inflammation, but also improves blood flow and enhances endurance.
6. Pineapple
Pineapples contain an enzyme called bromelain known for aiding digestion by breaking down proteins, speeding up recovery and reducing muscle soreness with its anti-inflammatory properties. Additionally, the high water content in pineapples makes them a great choice for you as an athlete due to the important need for hydration. Most people might have difficulties eating pineapples because of the acidity and how it causes irritations, sometimes; one way to avoid this is to cut them into smaller chunks or cubes before eating.
Asides going for regular training and eating large-sized meals, incorporating these six fruits into your daily meals will help improve your overall sports performance as a student. They are all affordable natural sources of energy and will do more good to your immune system than artificial energy boosters or drinks.
