Top 10 Best Fruits for Runners

Last Updated on May 1, 2024 by Amanda Bowden

Ten awesome fruits to help improve running performance!

We all know eating fruit is really good for us, but as runners surely some are better than others? Here are ten top nutritional powerhouses, and they’re based on science!

1. Blueberries

Blueberries are a rich source of anthocyanins, powerful antioxidants which help combat fatigue. In a study of 20 berries and fruits blueberries were found to have the highest antioxidant levels out of them all, making eating blueberries a powerful way of reducing inflammation in your body (6,7).

Three servings of blueberries a week will help strengthen your bones, which may reduce your chances of a serious running injury (8).

To find out more read Are Blueberries Good For Runners?

2. Bananas

Bananas are easily digestible, energy packed and high in potassium. Which is great if you’re off for a long run in the heat as they will help replenish this important salt. Potassium is also good for reducing blood pressure, lowering your risk of heart disease and stroke (1,5).

They are a convenient snack to have before a run, full of slowly released sugars to keep your energy levels up. Research has shown eating this carb-rich food soon after your workout will help replenish your glycogen stores so you’re prepped for another run the next day (1).

3. Cherries

Drinking tart Montmorency cherry juice twice a day for 8 days reduced recovery time and muscle soreness in active women. Another study found the same cherry juice reduced the incidence of infections of the upper respiratory tract after a marathon (2).

Research has found Montmorency cherry juice is good for many things! The cherries are rich in magnesium, calcium, phosphorus, iron, zinc, potassium and antioxidants. These deep red fruits can even help you sleep better, good news if you’re an insomniac as getting a better nights sleep increases athletic performance and even makes running feel easier (9,10).

4. Raspberries

Out of all fruits and berries raspberries are one of the highest in fibre – 100g of raspberries contains 7 grams! Fibre provides sustenance for the living organisms in your microbiome, feeding the good bacteria which in turn provide you with a host of health benefits. These include reduced inflammation, improved digestion and better mental health (2).

The fibre, along with high levels of nutrients and antioxidants in raspberries, work in your body to reduce inflammation, and may help control blood sugar, reduce incidence of athritis, help weightloss and reduce the changes of getting cancer! They don’t even need any preparation, but are delicious eaten straight out of the tub (11).

5. Watermelon

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 (92%!), sugars and potassium to aid hydration (12).

Watermelon also contains the amino acid l-citrulline which may reduce post-exercise muscle soreness (12).

6. Dates

Dates are another common fruit used to fuel long runs. They are convenient enough to stash in your running belt and eat whole, or you can eat a yummy date filled Nakd bar. They are rich in calories, fibre, minerals and antioxidants so pack a powerful nutritional punch (13).

7. Avocados

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 fats are anti-inflammatory and help reduce athritic pain. Avocados are also high in fat soluble vitamin E which helps protect your skin from UV damage (13).

Avocados are high in fibre, providing fuel for your microbiome and helping to keep you regular and prevent colon cancer (15).

8. Kiwi Fruits

Another fruit which a study has shown can help improve your sleep! Eating 2 kiwi fruits and hour before bed helped study participants fall asleep 45 minutes faster, and sleep for longer too. This may be because Kiwi’s contain compounds which boost your serotonin levels (2).

They are also rich in vitamin C and fibre, making them good for immunity and digestion. Eating them regularly will help reduce your chances of disease due to their high antioxident levels and anti-inflammatory properties (19).

9. Pears

Pears may be a good fruit to eat if you’re trying to keep your weight down, useful if you’re trying to cut time off your 5K PB! A study in the Journal of Nutrition and Food Sciences found that people who regularly eat pears are 35% less likely to be obese (16, 17).

Pears contain plenty of vitamin C, fibre, minerals and polyphenols. The 6 grams of fibre in one pear may help to keep your digestive system healthy and keep you full for longer than lower fibre foods. They are anti-inflammatory, and contain compounds which may reduce your chances of cancer, diabetes and heart disease, while keeping your vision sharp (18). They definitely earn there place as one of the best fruits for runners.

10. Figs

Dried figs are easy to carry on your runs and a great source of healthy energy. You can eat them as they are or whip up some energy balls following this recipe (3,4).

Figs are rich in calcium and potassium, important for bone health in runners. They contain simple sugars, so release energy quickly if eaten before, or during, your run (2).

Wrap Up

So there you go, pick your favourite out of these top fruits for runners, or go for variety for optimum nutrition and gut health. Only don’t eat them all at once if you want to avoid runners trots!

Now read The Top 10 Best Vegetables For Runners.

Sources:

• 1. https://www.healthline.com/nutrition/banana-before-workout
• 2. https://www.runnersworld.com/nutrition-weight-loss/a24784787/healthiest-fruits/
• 3. https://www.kindearth.net/raw-energy-balls-maca-fig/
• 4. https://www.runtastic.com/blog/en/optimal-performance-the-9-best-foods-for-runners/#:~:text=Dried%20fruit%20like%20apricots%2C%20figs,minerals%20like%20potassium%20and%20magnesium.
• 5. https://www.cdc.gov/salt/potassium.htm#:~:text=Increasing%20potassium%20intake%20can%20help,can%20raise%20your%20blood%20pressure.
• 6. https://jissn.biomedcentral.com/articles/10.1186/s12970-021-00423-7#:~:text=Background,where%20oxidative%20stress%20is%20elevated.
• 7. https://www.runnersworld.com/uk/health/a775021/6-berries-to-boost-your-running-body/
• 8. https://www.runnersworld.com/uk/nutrition/a773806/7-foods-to-protect-you-from-injury/
• 9. https://www.webmd.com/diet/tart-cherry-juice-good-for-you#:~:text=Tart%20cherries%20are%20a%20rich,reducing%20inflammation%20in%20the%20body
• 10. https://runningmagazine.ca/health-nutrition/study-how-does-lack-of-sleep-affect-running-performance/#:~:text=The%20athletes%20who%20slept%20longer,better%20and%20it%20felt%20easier
• 11. https://www.healthline.com/nutrition/raspberry-nutrition#other-benefits
• 12. https://www.nbcnews.com/better/health/8-summer-superfoods-eat-after-tough-workout-ncna890716
• 13. https://www.healthline.com/nutrition/benefits-of-dates#TOC_TITLE_HDR_4
• 14. https://www.womensrunning.co.uk/health/nutrition/avocado-good-running-fuel/
• 15. https://www.medicalnewstoday.com/articles/270406#benefits
• 16. https://www.longdom.org/open-access/fresh-pear-consumption-is-associated-with-better-nutrient-intake-diet-quality-and-weight-parameters-in-adults-national-health-and-nutrition-examination-survey-20012010-2155-9600-1000377.pdf
• 17. https://enertor.com/blogs/enertors/body-weight-faster-race-times#:~:text=Unsurprisingly%2C%20the%20extra%20weight%20slowed,per%20mile%20to%20your%20run.&text=A%20recent%20study%20took%20this,up%20pulleys%20on%20volunteer%20subjects
• 18. https://www.healthline.com/nutrition/benefits-of-pears#TOC_TITLE_HDR_2
• 19. https://www.webmd.com/diet/health-benefits-kiwi#:~:text=Kiwis%20are%20high%20in%20Vitamin,rich%20with%20vitamins%20and%20antioxidants