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5 fruits that are great for runners
Published on: Saturday, April 13, 2024
By:
ETX Daily Up, FMT
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High in potassium and magnesium, bananas are perfect for sustained running sessions and recovery periods. (Envato Elements pic)
Here are five fruits that are particularly well-suited to supporting runners and other athletes in their sporting endeavours. (Psst, keen to give running a try? Why not join Weekend Athletics?)
Bananas
Rich in potassium and magnesium, bananas are one of the most energy-rich fresh fruits available.
They help limit cramps and fatigue, and 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, which help protect the body from the harmful effects of free radicals produced during intense physical exercise.
According to research published in December in the journal Physical Activity and Nutrition, cranberry consumption was found to improve sports performance and muscle recovery in trained distance runners who were given cranberry supplements for 28 days.
Kiwis
Packed with vitamin C, this fruit is a must for boosting energy before a run. It’s also rich in potassium, making it an ideal ally for post-exercise recovery, and it’s one of the fruits with the highest antioxidant contents.
According to a study carried out in Japan in 2021, regular consumption of kiwis can reduce oxidative stress levels and increase antioxidant activity. The fruit can, therefore, prevent oxidation in the body, which is responsible for injuries and muscle fatigue.
Dates are packed with fibre, potassium, and other nutrients that can help fuel your run. (File pic)
Grapes
Grapes are rich in sugars, making them ideal for both performance enhancement and recovery. They’re also packed with polyphenols, which, as with kiwi fruit, 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 glycaemic index, which can help you to maintain a constant intensity level throughout your longer runs.
