Properties of dates in bodybuildingrimnmodir
In the article Properties of Dates in Bodybuilding, we want to talk about dates.
Dates are very rich in carbohydrates, sugar, minerals, and potassium. That is why it is so valuable among bodybuilders.
Humans need 9 milligrams of iron per day, which is 3 to 5 milligrams of iron per 100 grams of dates.
Eating a few dates a day provides the body with the iron it needs. Iron repairs and builds red blood cells; Eating dates is a cure for anemia. Dates are a good source of a variety of vitamins and minerals.
It is also known as a good source of energy, sugar, and fiber. Dates have good nutritional value and should be considered in the fruit food pyramid, Due to the small size of each date.
Each unit contains two to three dates that if you eat two to three units of fruit per day, you can use this number instead of one of these units of fruit
Remember that dates are high in sugar, which, Most of them are simple sugar, If you consume too much and increase energy consumption, it may cause you to become obese.
People with diabetes or those with a family history of diabetes should balance their consumption of dates.
Benefits of dates
Dates contain 25% sucrose, 50% glucose and albumin, water, and pectin.
Dates contain vitamins such as C, B, A, and E, and some amounts of minerals.
Plus dried dates, It contains 50 mg of phosphorus, 650 mg of potassium, 65 mg of magnesium, 70 mg of calcium, 2 mg of iron, and 2.2 mg of niacin, and a small amount of sodium.
Many athletes place great emphasis on pre-workout nutrition and believe that this is a key element in performing the exercise.
We need to remember that the food that is eaten during the exercise period and the food and water that is consumed during the exercise period are also important.
The properties of dates in bodybuilding are obvious to everyone.
Food that is eaten before exercise should be considered as a good opportunity to properly regulate the number of carbohydrates and body fluids, And ensure that you are comfortable during exercise.
When should we eat? Food that is consumed before exercise is only useful when it is digested and absorbed.
That means you have to adjust the way you eat, The burn required during exercise, Be available to your body. The time required for digestion depends on the type and amount of food consumed.
Generally, digestion of high-fat foods, Protein, and fiber requires more time than other foods And it may cause stomach upset during exercise. Digestion of bulky foods takes more time.
You have to experience for yourself what kind of feeding schedule, Meets your individual needs.
Generally, Athletes who are engaged in sports with less activity, Or sports where body weight is tolerated by another means, Compared to other sports such as athletics where the abdomen shakes during exercise. They can tolerate more food in their stomach. This is a general guide Eat three to four hours before exercise Or eat a light meal one or two hours before exercise.
The benefits of dates do not end here and you can see the rest of them.
100 grams of dates contain 277 calories. As a result, dates have a high energy density. Compared to 100 grams of apples, which contain 52 calories. Dates have five times more calories than apples, so you should not overdo them.
Carbohydrates are the body’s main fuel, Just as a car does not run without fuel, The human body can not move without carbohydrates.
One date has about 66 calories and 15 grams of sugar. And that means a date is full of energy
Due to the low glycemic index of this food. . Due to the low glycemic index of this food, eating it is recommended for bodybuilders. It is recommended to eat 2 to 4 dates about 30 minutes before exercise If your workout intensity is low, you can eat 4 dates about 90 minutes before your workout.
Take the properties of dates in bodybuilding seriously because of the following options:
Prevents muscle cramps
Other minerals in dates include potassium. When doing sports activity, Usually, the amount of potassium in the body decreases.
Lack of potassium in the body causes muscle cramps and weakness And due to the presence of potassium in dates Bodybuilders are advised to eat a few of them before training.
Interestingly, the amount of potassium in date is more than the amount of this mineral in energy drinks.
Benefits of dates for Increase recovery speed
The properties of bodybuilding dates do not only lead to the energy supply of athletes! Muscles become very sensitive to insulin after exercise and glycogen storage reaches a maximum in the body.
For this reason, eating dates not only providing lost energy but also increases the body’s recovery speed after hard bodybuilding exercises.
A natural sweet
Dates are a natural sweetener that can be used in smoothies, banana milk, and oatmeal without adding extra calories to the body. Preparing banana milk with a few dates gives you a lot of energy that can help you lift a barbell, so do not forget the dates.
If you are looking for a simple and cheap snack, be sure to prioritize dates. Before you go to the club or on the way to the club Eat a few dates. Dates not only provide energy to your body, but they also have complex sugars and do not allow you to get hungry quickly.
Dried dates have more calories than fresh dates. Among dried fruits, dates have the highest level of antioxidants. Dates are a rich source of antioxidants, potassium, iron, and fiber. Consumption of dates reduces oxidative damage. Dates have a high energy density, so you should not overdo it
I hope that in the article on the properties of dates in bodybuilding, we have been able to guide you to take the consumption of dates seriously.