Kiwi for a Muscle Building, Fat Burning Workout

This image shows two whole and a cut green Hay...

Image via Wikipedia

These little fruits are often neglected in the diet and when I recommend to personal training clients that they should consume a variety of fruits and vegetables, I mean it! Many people limit their diet to a few different foods that they are comfortable with, but rarely do people think outside of the box and outside the norm of fruits. This brings me to this little punch packer, Kiwi.

Kiwi packs three grams of fiber at just 45 calories and a Rutgers University study named green kiwi the “most nutritionally dense” fruit. As all the vitamins and minerals are found just beneath the surface of kiwi, just rub and wash the outside and consume the fruit with the skin on. When a kiwi is ripe it contains a large amount of antioxidants which can help the body fend off free radicals.

Here are some facts about Kiwi that may make you take a second look at this little guy the next time you’re at your local grocer.

Kiwi has a low glycemic index (GI) of 47 which indicates the rate at which it raises blood glucose levels. Since it has a lower GI, the Kiwi works great as a steadier energy source throughout your workout and doesn’t cause large spikes in sugar that leave you feeling flat a short time later.

The Kiwi is high in Vitamin C, providing the daily value of this essential recovery vitamin in just one serving. This also fights the effects of stress and provides an awesome anti-aging agent for your skin.

6% of your daily value of copper, which is essential as this is a mineral that works closely with iron in oxygen metabolism. As you know oxygen is necessary for life and is essential both at rest and during exercise. The better the body can metabolize oxygen, the better your overall training performance.

You though the banana had a lot of potassium, well the Kiwi has just as much potassium as the banana with 252mg and is 7% of your daily required value. Potassium is essential in maintaining a balance of electrolytes and fluid levels in the body fighting dehydration.

Magnesium is also found in Kiwi and this mineral is essential in protein production as well as muscle contractions and energy processing during exercise.

These are some of the great benefits of the Kiwi. So add this little fruit to your favorite protein shake, smoothie or healthy dessert for some awesome health benefits and a boost to your muscle building, fat burning workouts!

By Rich Thurman, B.Sc., MA, CSCS, CPT.
With a Bachelors degree in Physiological Science from UCLA a Masters in Sports Management from The University of San Francisco, Rich has over 10 years of experience in General Health Fitness & Fat loss, Sports Performance & Movement, Injury Prevention and Rehabilitation. Rich is a health & performance coach and personal trainer for Active Lifestyle Co. Ltd in Bangkok.


About Rich Thurman III B.Sc, MA, CSCS, NSCA-CPT
Rich has a Bachelors of Science in Physiological Science from UCLA and a Masters of Sports Management from USF. He is certified by the National Strength & Conditioning Association, (NSCA) as a Personal Trainer (CPT) and Strength & Conditioning Specialist (CSCS). He is primary author of The Fitness Library and writes for various other publications, including the San Francisco Police Officer's Association. Rich is the founder of Xodus Fitness, which offers Fitness Consulting & Personal Training, Urban Body Transformation Bootcamps, Corporate Wellness. Rich also conducts Workshops and an annual lecture at the San Francisco State University Kinesiology Department. Please feel free to contact through any of the links below to inquire about professional services or opportunities.

2 Responses to Kiwi for a Muscle Building, Fat Burning Workout

  1. Pingback: Kiwi for a Muscle Building, Fat Burning Workout « Bangkok Personal Trainer « Building Muscle

  2. Pingback: What’s in Your Fridge Part II « Bangkok Personal Trainer

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