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Snack for Athletes

Why Eating Dried Fruit is Good

Having a snack is a habit that we carry with us since childhood when, between games, we took a break for a snack. Bread and jam, pop-tarts, cookies, or a fruit juice—choices that were not exactly healthy but allowed us to regain the right energy to continue having fun. However, have we ever wondered what athletes eat for a snack ?

We were used to seeing tennis players, for example, consume energy drinks or take a bite of a banana between sets. However, nowadays, athletes' diets have changed, as well as the snacks they consume. Do you remember the cartoon Popeye the Sailor Man? Just like when Popeye, lacking strength, would gulp down his spinach and defeat Bluto, athletes around the world find an immediate energy boost in dried fruit .

But what are the real benefits of dried fruit?

Let's take a look at them together.

1. Energy Source: Dried fruit is rich in calories and healthy fats, such as unsaturated fatty acids, which provide high-density energy. This characteristic is particularly advantageous for sports that require intense or long-lasting efforts, such as running, cycling, or swimming.

2. Protein: Dried fruit also contains proteins, although the amount may vary depending on the type. Proteins are important for muscle synthesis and recovery after physical exercise.

3. Healthy Fats: Nuts, almonds, hazelnuts, and Brazil nuts are rich in monounsaturated and polyunsaturated fatty acids, such as omega-3 and omega-6. These fats are essential for heart health and brain function.

4. Minerals and Vitamins: Dried fruit is a good source of essential minerals such as magnesium, potassium, zinc, and iron. It also contains vitamins like vitamin E, which has antioxidant properties.

5. Fiber: Dried fruit is rich in fiber, promoting good digestion and a lasting feeling of satiety. This can help athletes maintain a balanced body weight and manage appetite during training.

6. Portable Snack: Dried fruit is convenient to carry and can be consumed as a healthy snack before, during, or after physical activity. It can easily be combined with other foods like fresh fruit, yogurt, or cereals to create a complete and balanced meal.

Which dried fruit should you choose before and during physical activity?

• Organic almonds: Almonds are a popular choice among athletes due to their protein content, healthy fats, and vitamin E. They are also rich in fiber and minerals like magnesium and potassium, which promote muscle function.

Organic Walnuts: Walnuts, such as common walnuts, pecans, and Brazil nuts, offer a unique combination of omega-3 fatty acids, proteins, and antioxidants.

Organic Pistachios: Pistachios are an excellent source of plant-based proteins, fiber, and monounsaturated fats. They are also rich in antioxidants and contain potassium, which helps maintain electrolyte balance during physical activity.

• Organic Hazelnutss Hazelnuts are rich in fiber, vitamins, and minerals such as magnesium, iron, and calcium.

•Cashews : Cashews are rich in monounsaturated fats and also contain proteins, fiber, and minerals like magnesium and zinc. They are also known for their vitamin K content, which supports bone health.

In our shop , you will find a wide range of organic dried fruits to choose your favorite snack from. If you have trouble deciding on your snack, I recommend trying the Biosnakkini , a mix of dried fruit ideal for an energizing snack before and after physical activity.

 

Alba Prattichizzo

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Picture of Alba Pratichizzo

Alba Pratichizzo

Grandma's sideboard was made of light wood, the yellow glass cabinets shook every time she opened them. In a handmade basket there were sweets: Rossana and galatine, but the toffees were my favorite even if they stuck to the teeth. And there, among the plates of the good service and the cups taken with the points of the milk, grandmother kept the provisions: jars of peeled tomatoes vacuum-packed since September, sugar and coffee, half-crumbled biscuits in Snoopy's glass container, bunches of oregano dried upside down. Cooking with her was a ritual for me as a child. Taking rosemary and basil directly from the plants in the garden, watching the pizza dough rise under the white cloth, tasting the artichoke filling directly from the bowl, small gestures that keep a magical something for me. I have always considered the kitchen a sacred space. A place where magic happens. Healthy and natural ingredients from my childhood, which nowadays are difficult to recover. In this column we will once again open the grandmother's pantry in search of genuine ingredients. Each time we will discover the characteristics of each food, and its properties that will become allies of our body. Put on the apron and polish the ladles, let's start discovering the organic.
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