The consumption of citrus fruits is beneficial for the performance of the athlete when used in the framework of a healthy diet. We explain why they are an excellent option to complement exercise.
Citrus fruits are a group of foods whose consumption can bring benefits for athletes.
In recent years, it suggested that these products may increase the risk of injury if consumed before or just after physical activity.
However, there is no evidence available to support this claim.
The citrus group made up of many foods that are eaten regularly, such as orange or lemon. These are rich in water and Micronutrient, which support athletic function.
Also Read: Benefits Of The Walnuts
Table of Contents
Citrus Provide Vitamin C To Athletes
You may have already heard of the importance of vitamin C and may even be trying to incorporate it into your diet. The benefits of micronutrient known for a long time, at the same time that they have questioned regularly.
Vitamin C intake linked to a lower risk of contracting respiratory diseases.
This stated in an article published in the American Journal of Lifestyle Medicine, where supplementation with this substance is related to a lower incidence of the common cold and a reduction in its duration.
Furthermore, vitamin C plays an essential role in the synthesis of collagen. This protein is one of the most abundant in the body. It is part of the necessary structures, such as muscles and tendons.
Collagen synthesis becomes essential for injury prevention and the genesis of muscle tissue.
According to research published in The American Journal of Clinical Nutrition, the intake of vitamin C promotes the generation of the protein, which ensures the functionality of the athlete’s muscles.
Not only citrus fruits contain vitamin C; also other foods have the micronutrient
Hydration In Athletes And Consumption Of Citrus
Another of the benefits of citrus for athletes is its ability to affect the athlete’s water balance. These fruits have a high contribution of water.
In conditions of high temperature and humidity, this factor can be differential when it comes to talking about sports success.
It is necessary to remember that a state of dehydration can negatively condition the athlete’s performance, according to a study published in the journal Sports Medicine.
This article establishes the need to drink fluids frequently during physical exercise.
In a soccer game, for example, 2% of total body water can be lost, which reduces performance and increases the risk of injury.
This subject to climatic conditions, which in tropical areas or in summer times, increases the risk of dehydration.
The Role Of Electrolytes
In addition to ensuring water balance, citrus fruits provide another series of benefits for athletes related to the intake of electrolytes.
These fruits are rich in minerals , which guarantees replacement of the same before and after the practice of physical exercise.
During a training session, minerals lost through sweat. Failure to replace them leads to a higher incidence of muscle cramps, according to a study conducted in 2019.
To minimize this risk, it is necessary to ingest minerals regularly. One way to do this is to put a few drops of lemon juice in the water.
This way, we will get an extra contribution to the drink. And it will not cost us the incorporation during the training.
Citrus Fruits Provide Benefits For Athletes
Adding citrus drops to drinks helps replenish minerals during exercise.
As we have seen, the consumption of citrus fruits has benefits for athletes. These foods represent a relevant contribution of vitamin C while helping the body to hydrate.
On the other hand, they suppose an intake of some essential electrolytes for the transmission of the nervous impulse, such as the sodium ion.
Ensuring regular consumption, in turn, reduces the risk of muscle cramps, which is an annoying symptom for the athlete’s performance, interrupting their training.
The antioxidant richness is not a minor fact. This contribution, crucial in the normal aging process, also reduces the risk of developing diseases in the medium term.
However, to benefit from their properties, you must include them within the framework of a varied and balanced diet.
You can consume them alone, but also in juices or reduced with other drinks. If you choose this last option, try that your combinations do not contain added sugars that can cloud the quality of the final product.