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We all know eating fruit is really good for runners and athletes to support our health, energy and performance, but as runners and athletes, some are better than others. Here are ten top nutritional powerful fruits.

1. Blueberries- For Brain Power

Blueberries are a rich source of anthocyanins, powerful antioxidants which help prevent fatigue. In a study of 20 berries and fruits, blueberries were found to have the highest antioxidant levels out of them all. Eating blueberries is a powerful way of reducing inflammation in our body.

Three servings of blueberries a week will help strengthen our bones, which may reduce our risks of a serious running injury.

It’s believed that the flavonoid antioxidants in blueberries work to improve blood flow to the brain to help keep us more sharp.

2. Bananas- For Muscle and Heart Health

Bananas are easily digestible, energy packed and high in potassium. Which is great if we’re planning for a long run in the heat as they will help replenish this important salt. Potassium is also good for reducing blood pressure, lowering our risk of heart disease and stroke.

They are a convenient snack to have before a run, full of slowly released sugars to keep our energy levels up. Research has shown eating this carb-rich food soon after our workout will help replenish our glycogen stores so we’re ready for another run the next day.

Bananas are rich in nutrients like carbs and potassium, both of which are important for exercise performance and muscle growth.

They’re also easy to digest and can slow the absorption of sugar in the bloodstream, making bananas a great snack option before our next run or workout. Bananas are super-efficient for long-distance or Ultra races.

3. Cherries- For Recovery: Tart Cherry Juice

Drinking tart cherry juice twice a day for 8 days reduced recovery time and muscle soreness. Another study found the same cherry juice reduced the incidence of infections of the upper respiratory tract after a marathon or long-distance run.

Research has found cherry juice has many benefits. The cherries are rich in magnesium, calcium, phosphorus, iron, zinc, potassium and antioxidants. These deep red fruits can even help us sleep better, and getting a better night’s sleep increases athletic performance and even makes running feel easier.

Tart cherry juice twice a day, will reduce muscle soreness and exhibited certain signs of improved recovery of muscle function

4. Raspberries- For Gut Health

Out of all fruits and berries raspberries are one of the highest in fibre- 100g of raspberries contains 7 grams of fibre. Fibre provides sustenance for the living organisms in our microbiome, feeding the good bacteria which in turn provide us with a lots of health benefits. These include reduced inflammation, improved digestion and better mental health.

The fibre, along with high levels of nutrients and antioxidants in raspberries, work in our body to reduce inflammation, and may help control blood sugar, reduce incidence of arthritis, help weight loss and reduce the chances of getting cancer.

A one-cup serving of the fruit delivers a whopping 8 grams of fibre, and that is good news for our microbiome. Higher intakes of fibre can support levels of beneficial bacteria in our guts.

The fibre in fruits like raspberries are a prebiotic, meaning that it acts as “food” for the healthy bacteria to eat which helps their growth

5. Watermelon- For Hydration

A favourite of Ultrarunners, watermelon is definitely one of the best fruits for runners. It is often found at aid stations on long races, for when people want a break from gels and would prefer to eat some real food. It is amazingly refreshing on a hot day, and has a good balance of water, sugars and potassium to help hydration.

Watermelon also contains the amino acid l-citrulline which may reduce post-exercise muscle soreness.

Dehydration can drive up hunger, destroy our energy, and affect our runs.

6. Dates- For Overall Health Brain Health And Energy

Dates are another common fruit used to fuel long runs. They are convenient enough to carry in your running belt and eat whole, or you can eat a delicious date, fruits and nuts Nakd Bar They are rich in calories, fibre, minerals and antioxidants.

Dates are high in fibre and antioxidants. Their nutritional benefits may support brain health and prevent disease and with so many healthy nutrients dates will support overall health.

7. Avocados- For Reducing Inflammation

Avocados are one of the best fruits for runners. Another energy packed fruit, they are low in sugar as 85% of their energy comes from good fats. These healthy fats are anti-inflammatory and help reduce arthritic pain. Avocados are also high in fat soluble vitamin E which helps protect our skin from UV damage.

Avocados are high in fibre, providing fuel for our microbiome and helping to keep us regular and prevent colon cancer.

Avocados are the perfect food for reducing inflammation in the body, they contain Omega-3 fats, polyhydroxylated fatty alcohols (PFAs) and phytosterols.

As they are rich in monounsaturated fat, avocados are a good source of energy for endurance exercise

8. Kiwi Fruits- For Better Sleep

Another fruit which a study has shown can help improve our sleep. Eating 2 kiwi fruits an hour before bed helped study participants fall asleep 45 minutes faster, and sleep for longer as well. This may be because kiwi contain compounds which boost our serotonin levels.

They are also rich in vitamin C and fibre, making them good for immunity and digestion. Eating them regularly will help reduce our chances of disease due to their high-antioxidant levels and anti-inflammatory properties.

To eat two kiwi fruits one hour before bedtime for a month some runners fell asleep 45 minutes faster and were able to stay asleep for longer than those who went without the fruit.

9. Pears- For Weight Loss

Pears may be a good fruit to eat if we’re trying to keep our weight down, useful if we’re trying to perform a faster running pace.

Pears contain plenty of vitamin C, fibre, minerals and polyphenols. The 6 grams of fibre in one pear may help to keep our digestive system healthy and keep us full for longer than lower fibre foods. They are anti-inflammatory, and contain compounds which may reduce our chances of cancer, diabetes and heart disease, while keeping our vision sharp. They definitely earn their place as one of the best fruits for runners.

People who regularly included pears in their diet were shown to consume fewer added sugars and were found to have higher intakes of important nutrients like fiber, vitamin C, potassium, and magnesium.

10. Figs- For Bone Strength

Dried figs are easy to carry on our runs and a great source of healthy energy. We can eat them as they arefresh or dried.

Figs are rich in calcium and potassium, and vitamin K, important for bone health in runners. They contain simple sugars, so release energy quickly if eaten before, or during our run.

Figs same as dairy, provide two important nutrients involved in bone power, calcium and vitamin K. We need vitamin K since it helps our bones hold onto calcium so that calcium can continue to contribute to bone strength.

These fruits are my addiction, eating these fruits often make me feel much better.

Choose your favourite out of these top fruits for runners, or go for variety for optimum nutrition and gut health.

Extra Other Healthy Fruits

  • Strawberries

  • Blackberries

  • Grapes

  • Oranges

  • Pineapples

Choose your favourite out of these top fruits for runners, or go for variety for optimum nutrition.

Choose And Eat Your Favourite Fruits, Feel Better And Enjoy The Nice Flavours, Eating These Healthy Fruits Will Support Your Overall Health And Better Nicer Runs!


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