Five fruits that are great for runners
FRUIT is an excellent food for athletes, providing energy, hydration, essential nutrients and antioxidants to boost performance, aid recovery, combat cramps and fight muscular fatigue. Here are five fruits that are well-suited to supporting runners.
BANANAS
Rich in potassium and magnesium, bananas are one of the most energyrich fresh fruits. They can limit cramps and fatigue. Bananas are the perfect snack for both sustained exercise sessions and recovery periods, as they are able to replenish energy reserves.
CRANBERRIES
Cranberries are rich in polyphenols, a natural compound with antioxidant properties, helping to protect the body from the harmful effects of free radicals produced during intense physical exercise. According to research published in December 2023 in the journal ‘Physical Activity and Nutrition’, cranberry consumption was found to improve sports performance and muscle recovery. To reach this conclusion, the scientists gave daily cranberry supplements to trained distance runners for 28 days.
KIWIS
Packed with Vitamin C, this fruit is a must for boosting energy before a race. It’s rich in potassium, making it an ideal ally for post-exercise recovery. It’s one of the fruits with the highest antioxidant content. According to a study in Japan in 2021, regular consumption of kiwis can reduce oxidative stress levels and increase antioxidant activity. The fruit can prevent oxidation in the body, which is responsible for injuries and muscle fatigue.
GRAPES
Grapes are rich in sugars, making them ideal for both performance enhancement and recovery. They’re packed with polyphenols, which create an antioxidant effect against the free radicals produced during exercise. The high potassium and water content of grapes helps reduce cramps and aches.
DATES
Dates have been popular with cyclists for years. Rich in fibre, potassium, phosphorus and magnesium, they’re perfect fuel for people
who want to do long, intense running sessions. Dates have a high glycemic index, which can help you maintain a constant intensity level throughout your longer runs.