The timing and composition of snacks around training significantly influence performance and regeneration. Dried fruits are often underestimated in this context, but they can be used strategically depending on the timing, if you know what matters.
Why dried fruits are interesting for athletes
Dried fruits provide quickly available carbohydrates in a compact, light form, ideal for on the go or directly before training. In contrast to processed energy bars, they also provide fiber, potassium, and other micronutrients, without artificial additives.
Before training: quick energy
Shortly before training, about 30 to 45 minutes beforehand, dried fruits with a high natural sugar content are well suited to replenish glycogen stores. Freeze-dried bananas are a good choice here, easily digestible and providing quick energy without being heavy.
After training: support regeneration
After training, the focus is on replenishing energy stores. A combination of fast carbohydrates and potassium, as provided by freeze-dried pineapple, can support regeneration. Those who also combine protein, for example with natural yogurt or quark, cover both carbohydrate and protein needs.
What athletes should look out for when buying
It is important that no additional sugar or sulfur dioxide is included, as both can lead to digestive problems in sensitive individuals, especially in combination with physical exertion. A short ingredient list without additives is also the best indicator of quality here.
Portion sizes for daily training
As a guideline, a small handful (about 30 to 40 grams) is suitable before training; after intensive sessions, the amount can be slightly increased depending on individual needs.
Conclusion
Dried fruits are a practical, natural energy source around training, provided they are free of added sugar and sulfur dioxide. At dryfood.ch, we offer a selection that is suitable for quick energy before training as well as for regeneration afterwards.