All foods have a nutrient combo. Beans are not just protein, rice is not just carbohydrate, and fruits are not just sugar.

When it comes to energy for endurance sports , the best fruits for training are those that provide fructose, vitamins, and minerals that will aid both performance and recovery.

Fructose is nothing more than a carbohydrate present in the sugar of fruits and transported to the liver, where it is converted into glucose, which will soon be available in the bloodstream. Part of it goes to the liver and another part to the muscles, generating energy and helping in the other processes in which it is necessary. Many people have spoken of fructose as an unhealthy element, but anything you consume in excess is harmful to health. Other than that, fruits are healthy and it is much better to consume fruit (and fructose) as an energy source than something industrialized.

Fruits are not just sugar

In nutrition, it is common to follow the logic of thinking more of starchy carbohydrates for energy first, then protein and good fats for muscle recovery and repair. So many people forget fruits.

There is no forbidden fruit. Unless you are an individual with a specific disease and in this case, it should be evaluated individually.

The recommendation of the World Health Organization (WHO) is to consume five servings a day, at least three different types of fruits and vegetables to be away from the risks of various inflammatory and chronic diseases.

But if you play high intensity sports , you will need more than that. 4-5 servings of vegetables a day and 2-3 fruits is the ideal daily amount for endurance athletes.

Fruits for training

In addition, it is recommended that the fruit be eaten instead of ingesting the juice, for example, to take better advantage of the vitamins, minerals that are better absorbed by the body if they are consumed together with the fibers of the whole fruit. This also helps bowel function.

List with some of the best fruits for people who train:


When? Pre and post-training.

It contains a quantity of carbohydrates that is rapidly released into the bloodstream. In addition to being a source of potassium, essential to regulate muscle contraction and prevent cramps. After training, added to some type of protein, the banana helps to replace the potassium lost in sweat and complements the recipe for muscle recovery.

Also, it is one of the best fruits for the hallway at other times. They may not be as convenient as sticks or gels, but they are a good option for people looking for a less processed, natural alternative that basically does the same thing.

Red fruits for training

When? After training .

Blackberries, raspberries, strawberries, blueberries. All red fruits are low in calories and very rich in antioxidants that fight free radical damage, reduce inflammation, improve recovery and improve immunity. Consume in smoothies, on top of granola with yogurt, or alongside dried fruits, such as dates.

Oranges and citrus (grapefruit, orange, lemon, peach)

When? Pre-workout.

Antioxidants such as vitamins A, C, and E help protect against oxidative stress and free radicals that form in the body during strenuous physical activities. And, according to one study , eating lots of antioxidants also appears to help preserve muscle strength with age.


When? Before light training.

Source of soluble fibers, the apple is rich in keretin, an anti-inflammatory substance. Ideal for snacks made at intervals of the day. To increase satiety, eat oilseeds (such as chestnuts, almonds, hazelnuts, and macadamia) or another source of protein. It is also a good request to consume before light training. The apple has low glycemic carbohydrates and is easily digestible.

Watermelon for training

When? After training.

One of the best fruits for coaches. Watermelon is made up of 90% water, rich in vitamins A, C and B6, which provides energy to the body and has properties such as zinc, iron, calcium, potassium and magnesium. In the post-workout, watermelon helps in complete hydration, as a natural isotonic.

It is also rich in nitric oxide, improving recovery by increasing the circulation of oxygen to blood and muscles. In addition, it has an amino acid called citrulline, which is converted into arginine, which helps to build muscles and reduce fatigue, increasing muscular endurance.


When? In pre-training.

Potassium, phosphorus, and manganese help speed up metabolism, bringing in a lot of energy after consuming them. The fatty acids carry the nutrients in the fruit directly to the liver, where it is converted into quick energy or compounds that protect the body. Rich in lauric acid, a component with antimicrobial properties that strengthen the immune system. Its water is isotonic and helps to replace the nutrients lost during training.

The best time is before physical activities, such as a natural pre-workout, rich in good fats. But coconut is also great for replenishing energy after training.


When? After training.

Packed with good fats and high doses of glutathione, a powerful antioxidant responsible for increasing the synthesis of GH, the growth hormone linked to abdominal fat loss. In addition to vitamin E, which increases the anti-inflammatory action of omega-6, omega-9 and omega-7 fats, avocado is also abundant in potassium, which regulates muscle activity.

The grape in your training

When? Before, during training and after training.

They are low in calories and rich in flavonids, antioxidants that prevent aging. In addition, they are delicious natural snacks to avoid starting the day training on an empty stomach or replacing the carbohydrate gel during a long workout.

Try freezing grapes the day before and taking them for a run. Another good idea is to prepare a chia gel with the fruit juice. In addition to the benefits of natural fruit, a handful of grape goes through a carbohydrate gel Sache during training.

Another suggestion to consume more fruits is to add some cereal, like oatmeal, for example. With this we manage to delay the glycemic peak, but it is recommended to eat foods rich in fiber at least an hour and a half before practicing or trying, so that abdominal discomfort does not occur.

Excess is always bad, even if it’s fruit

High fructose intake is associated with an increased obesity rate, changes in lipid profile, and insulin resistance. But, in addition to fruits, industrialized products such as corn syrup are also a source of fructose.

It is found in various industrialized products. So check the labels on what you buy at the grocery store before eliminating fruit from your menu.

By Dr. Eric Jackson

Dr. Eric Jackson provides primary Internal Medicine care for men and women and treats patients with bone and mineral diseases, diabetes, heart conditions, and other chronic illnesses. He is a Washington University Bone Health Program physician and is a certified Bone Densitometrist. Dr. Avery is consistently recognized in "The Best Doctors in America" list.

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