Fruit is a great dietary option for athletes since it provides them with energy, water, and important minerals and antioxidants that help them perform better. They battle muscle tiredness, cramping, and help in recuperation.
These five fruits are very useful for aiding runners and other sportspeople in their athletic pursuits.
Bananas
Bananas are among the fresh fruits that provide the greatest energy and are high in potassium and magnesium. Because they may restore energy reserves, they are the ideal snack for prolonged workout sessions as well as recuperation times. They also help prevent cramps and weariness.
Cranberries
Rich in polyphones, a naturally occurring substance with antioxidant qualities, cranberries can shield the body from the damaging effects of free radicals created during vigorous physical activity.
Cranberry eating has been proven to increase sports performance and muscle recovery in trained distance runners who were given cranberry supplements for 28 days, according to study published in December in the journal Physical Activity and Nutrition.
Kiwis
this fruit, which is high in vitamin C, is essential for increasing energy levels before a run. It is also one of the fruits with the greatest antioxidant contents and rich in potassium, which makes it a perfect ally for recovering after exercise.
A 2021 study conducted in Japan found that eating kiwis on a daily basis can lower levels of oxidative stress and boost antioxidant activity. As a result, the fruit may shield the body against oxidation, which causes muscular soreness and injury.
Raisin
Because of their high sugar content, grapes are great for recuperation as well as performance enhancement. Additionally, they contain a wealth of polyphones that, similar to kiwi fruit, have an antioxidant impact on the free radicals generated during exercise. Grapes’ high potassium and water content eases pains and cramps.
Dates
For years, dates have been a favourite choice among bikers. Packed full of fibre, potassium, phosphorus, and magnesium, they are an ideal food source for long-distance runners.
Because of their high glycaemic index, dates might assist you in running longer distances at a consistent pace.