Fruits represent a perfect food choice for athletes. They provide a mix of energy, hydration, nutrients, and antioxidants to boost performance, fight cramps, and combat muscle fatigue.

Here are the recommended fruits for runners in their sports practice.

Banana

The banana is one of the most energetic fruits, rich in potassium and magnesium. It limits cramps and reduces the onset of fatigue. This fruit is excellent for long-duration efforts.

Kiwi

Kiwi, rich in vitamin C, is essential for boosting energy before a race. This fruit is also rich in potassium and has the most antioxidants. Regularly consuming kiwi can reduce levels of oxidative stress and increase antioxidant activity. Kiwi prevents the body's oxidation, which is responsible for injuries and muscle fatigue.

Grapes

Grapes are rich in glucose, making them ideal for improving performance. They are full of polyphenols, creating an antioxidant effect against free radicals produced during effort. Their high potassium and water content helps reduce cramps and soreness.

Dates

Dates are well-known among cyclists. They are rich in fiber, potassium, phosphorus, and magnesium. For people who wish to do long and intense running sessions, they are excellent. Dates have a high glycemic index, which helps maintain a constant intensity in the effort.