Fruits give runners strong muscles, plenty of energy, and mental focus

By Nicole Ganglani | Photo by Jeremy Ricketts on Unsplash

If you’re a runner, then you already know that fruits are essential not just for nutrition but also for fuel. They’re as important as the food you eat every day because fruits also improve your performance and speed and help avoid injuries and illness. Fruits also provide a whole lot of vitamins, antioxidants, and minerals which are musts for every runner. If you’re wondering what are some of the healthiest fruits you can eat on a daily basis, here are a few suggestions: 



Bananas are a great source of potassium (400mg per banana) and provide energy boost, magnesium, and keeps the bones healthy. In a medium banana alone, there’s an estimate of 32-milligrams of magnesium which helps your muscle and nerve functions, immune support, energy metabolism, and protein synthesis. 


Oranges are one of the best sources for vitamin C, which helps lessen muscle soreness. They are also rich in herperidin (which you get from the thin orange-colored layer of the fruit’s skin), helping lower cholesterol blood pressure levels. 


Avocados are high in monounsaturated fat (healthy fat), vitamins, minerals and phytonutrients. They help you build lean muscles and burn fat and at the same time improve heart health. Avocados help you stay full longer, helps the body burn fat and is good for insulin sensitivity. 


If you think dehydration affects your performance, blueberries might just help solve this. They have high water content, making them the best pre-run snack. Aside from hydration, blueberries are high in vitamins, minerals, antioxidants, and fiber which help muscle repair and prevent diseases like Alzheimer’s and cancer

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