Fresh fruit is packed with vitamins, minerals and antioxidants, so it adds far more than thirst-quenching flavour to a runner’s diet. Watermelon, cherries and grapes offer very specific benefits.
Watermelon is rich in the amino acid citrulline, which the body converts into nitric oxide (critical for improving circulation). One study found seven days’ intake improved performance in highintensity exercise.
Done a hard run? Pop some cherries in your mouth. ‘Cherries can help reduce soreness and inflammation after an intense workout and speed up muscle recovery,’ says sports nutritionist Anita Bean. They also aid sleep.
Grapes are easy-to-digest energy powerhouses, making them a great prerun snack. A recent study found that drinking purple grape juice for 28 days increased runners’ time to exhaustion compared with a placebo.