For an endurance athlete who would like to eat one piece of fruit per day, what would you recommend? Can you go past a banana for its good glucose/fructose ratio and potassium, are berries better? Apples or oranges?
Why only one? On an otherwise clean diet, I do not think more will harm you. I am an endurance athlete and I eat fruits five times per day along with orange juice (female, under 20% bodyfat). Easily digestible fruits are best. Tropical fruits like papaya and watermelon are excellent. Ripe bananas are okay. Apple and pear is best made into a sauce for easy digestion. I guess berries are good, but they do not give you that much in terms of calories. Pure orange juice is another good option.
Okay, I used to be a fruit skeptic myself. I think I watched the Lustig video on YouTube like 3 times back in the summer of 2009. I used to be grossed out by fruit juice. But I was wrong.
Take a look at Stephan Guyenet' blog post:
Two of his take home points are:
Sugar, including fructose, is not inherently fattening relative to other calorie sources, and unrefined sugar is compatible with fat loss in the context of simple whole food diets.
Fruit is not fattening, and it may actually be slimming.
one piece of fruit per day, what would you recommend?
I would recommend that you just eat something that you like. One piece of fruit is something and nothing. Do you really think one fruit could possibly be so different from another that it's going to make a noticeable difference? Are you such a highly tuned athlete that an apple for example could do something that a pear wont quite manage? Get a grip.
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