- 1 grapefruit
- 1 Tbs butter, melted
- 1 Tbs honey
- ¼ tsp cinnamon
- pinch salt
- Preheat oven to high broil setting.
- Shave ends off grapefruit so that it will sit flat on either side, Be careful not to cut through the rind.
- Slice the grapefruit in half and place on a baking sheet cut side up.
- Mix butter, honey, cinnamon, and salt.
- Scoop mixture over top of the grapefruit and place about 4 inches under broiler for 3-4 minutes until caramelized.
- Serve with plain full-fat yogurt.
This quick, 5-minute broiled grapefruit snack converted a former grapefruit hater. The butter/honey combo gives the grapefruit a rich sweetness that, combined with the caramelized broiled top layer and warm juice, is absolutely heavenly! Top with cold tangy yogurt for an amazing variation in texture and temperature.
How it relates to your exercise
Fruit being a relatively quick-acting source of glucose energy makes for a great pre-exercise snack about 30 – 40 minutes before. The butter and yogurt work as your sources of fat and protein to slow the carbohydrate digestion to balance your blood sugar until exercise begins. Interestingly enough, cinnamon has also been shown to significantly balance blood sugar as well. If you are interested you can read more about it in this study.
So why do I keep talking about blood sugar and what the heck does it have to do with exercise performance? Read my blog post, Blood Sugar and Pirates, to find out more. But in short, the grapefruit carbohydrate breaks down into glucose and moves into your blood quickly. More quickly than say, a carbohydrate like brown rice. At a normal meal time, this rapid spike would lead to a crash, which I’m sure you all know that feeling of being shaky and lightheaded. BUT if you begin exercising when your blood glucose levels are high, you can actually use that excess glucose for increased power and endurance. That is why we recommend eating this about 20-40 minutes pre-exercise.
What about eating it not surrounding exercise?
There is a reason that dessert is traditionally eaten at the end of the meal. Eating something sweeter on a full stomach of a well-balanced meal will slow the digestion of the quick-acting carbs so that they don’t spike and crash your blood sugar. So, if not exercise, enjoy after a meal as a tasty dessert!