Which fruits should you choose when running?

Which fruits should you choose when running?

Fruits are an excellent food choice for athletes. They provide a blend of energy, hydration, essential nutrients and antioxidants to boost performance, promote recovery, combat cramps or combat muscle fatigue. Here are five fruits particularly suited to supporting runners in their sporting activities.


Rich in potassium and magnesium, bananas are one of the most energetic fresh fruits. It limits cramps and reduces the appearance of fatigue. The banana is perfect for long-term exercise as well as during recovery periods, because it is capable of restoring energy stocks.


Cranberries are rich in polyphenols, a natural compound with antioxidant properties. These characteristics help protect the body from the harmful effects of free radicals produced during intense physical exercise. According to a study published in December 2023 in the journal Physical Activity and Nutrition, cranberry consumption improves sports performance and muscle recovery. To reach this conclusion, researchers had trained runners take cranberries daily for 28 days.

And the kiwi

Packed with vitamin C, this fruit is essential for boosting your energy before a race. It is also rich in potassium, which makes it an ideal ally for better recovery after exercise. It is also one of the fruits that has the most antioxidants. According to a study carried out in Japan in 2021, regularly consuming kiwi can thus reduce levels of oxidative stress and increase antioxidant activity. The fruit thus prevents oxidation of the body, which is responsible for injuries and muscle fatigue.

The grape

It is a fruit rich in sugars, which makes it ideal for improving performance, but also for recovery. Grapes are also full of polyphenols, creating, like kiwi, an antioxidant effect against free radicals produced during exercise. Its high potassium and water content helps reduce cramps and aches.


For years, dates have been popular among cyclists. For good reason: dates are rich in fiber, potassium, phosphorus and magnesium. For people wanting to do long, intense running sessions, they are perfect as a fueling option. Dates have a high glycemic index which allows you to maintain a constant intensity in your effort.