The Best Fruits for Runners

The best fruits for runners are those that are rich in carbohydrates, electrolytes, antioxidants and other essential nutrients for peak performance.

To stay on top of your game, it’s important to find the right fuel for your body before and after a run.

Fruits are a great choice of food to snack on before or after a run.

Learn which fruits are best when it comes to fueling up before and after exercise with this guide!

Bananas

Delicious and nutrition-packed, bananas are considered one of the best fruits for runners.

They contain a great balance of energy-boosting carbohydrates and muscle-strengthening potassium, making them an ideal pre-run snack that will leave you feeling energized and ready to hit your running goals.

They’re also rich in B vitamins, which can help reduce tiredness and fatigue during intense runs.

Calories of banana: A banana contains 105 calories and 27 grams of carbohydrates. It has a small amount of fat – 0.4 grams -on which only 0.1g is saturated fat, with rest being polyunsaturated fat. There is no trans fat present in bananas.

Apples

Apples are one of the best snacks for runners to eat before and after a workout. They provide essential carbohydrates which give you energy, as well as flavonoids such as quercetin which help increase endurance.

Post-workout, apples help accelerate recovery by reducing muscle soreness and swelling, acting as a natural anti-inflammatory.

In addition, they are light snack, making them the perfect pre-run snack!

Calories of apple: An average size apple contains a total of 104 calories, with 27.6 grams coming from carbohydrates and 4.8 grams from dietary fiber.

Papayas

When it comes to boosting your performance as a runner, papaya is one fruit that shouldn’t be overlooked.

Not only is papaya a great source of essential nutrients like antioxidants and protein-breaking enzymes, but it can also help prevent post-workout muscle cramps.

With its tropical flavour and health benefits of eating papaya, papaya should definitely be on your list of go-to fruits when you need that extra boost during a run!

Calories of papaya: A medium-sized papaya, or approximately 275 grams, is estimated to contain 119 calories. It also contains 1.3 grams of protein and 30 grams of carbohydrates.

Beetroot

Beetroot juice is a great option for athletes, as studies have shown that it boosts performance.

A study has found that cyclists who drank half a liter of beetroot juice before a 10-mile time trial were almost 3 percent faster than when they went without drinking any juice at all!

Additionally, these athletes experienced increased power output with each stroke due to the effects of the natural nitrates found in the beetroot juice.

Grapes

Grapes are another great pre-and post-run fruit for runners, as they’re packed with carbohydrates for energy and plenty of antioxidants to help combat potential muscle soreness.

Having a few grapes before going out for a run can give your body an extra boost of energy, whilst after the run they can help you rehydrate and fight fatigue.

They’re also low in calories which is great news for those watching their weight.

Calories of grape: Grapes are very low in calories, with a single grape containing just 3 calories – regardless of whether it is a red or green one.

Conclusion

The best fruits for runners are rich in carbohydrates, electrolytes, antioxidants, and essential nutrients, making them ideal for fueling before and after runs. Bananas provide energy-boosting carbs and potassium, apples offer endurance-boosting flavonoids and anti-inflammatory benefits, and papayas help prevent muscle cramps. Beetroot juice has been shown to enhance performance, while grapes offer energy and hydration.

Incorporating these fruits into your diet can help improve your running performance and recovery!

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