Fruit For Runners

As a runner you know it makes sense to eat fruit. We all do, but we probably don't eat as much as we should.

When training for an event or just running to keep fit, eating fruit becomes even more important. Fruit is full of antioxidants, fibre, carbohydrates and is great for hydration. Inevitably some types of fruit are better than others. We'll talk you through what you need to include in your running diet and why.

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Antioxidants

On the whole most have significant quantities of antioxidants and that makes them seriously important for your running health. Antioxidants can prevent or slow cell damage caused by free radicals. Free radicals are unstable molecules that the body produces as a reaction to environmental and other pressures. They can increase the risk of inflammation, which is seriously beneficial to runners.

Red fruits (strawberries, raspberries, cranberries etc.) and black fruits (blackberries, blackcurrants etc.) contain the most antioxidants, as long as they are uncooked. They are delicious served with some fromage blanc or yoghurt - add some oats for a nutritious breakfast!

Water content

Fruit contains plenty of water, and therefore helps rehydrate the body. It is packed with minerals and trace elements, and so it is perfect for replenishing the stores used during exercise. Fruit also contains vitamins, particularly vitamin C. However, vitamin C is destroyed when exposed to light, so you shouldn't wait too long before you eat it.

Fruits such as apricots, blueberries, oranges, peaches, pineapples, plums and raspberries contain over eighty percent water. Melons such as cantaloupe and watermelon have some of the highest water content, at more than 90 percent.

A source of fibre

Fibre plays an important role in digestive mechanisms and therefore is an effective way to improve digestion. The shock waves during running can sometimes provoke intestinal pains. Fibre can therefore help protect your intestines.

Raspberries and blackberries have the most fibre with around 8 grams of fiber each per cup, but all members of the berry family are great sources of fiber. Tropical fruits like passionfruit, mangos, guava, kiwis, dragon fruit, and pineapple all weigh in between 5 grams (kiwi) to 24 grams (passionfruit) per cup. Apples are also a good option, but you need to eat the skin. One medium apple with the skin on has about 4.8 grams of fiber, but after peeling that number drops down to 2 grams. Prunes are another and there are also pomegranate seeds with 4 grams of fiber per 100 grams. but they are a challenge to eat!

Carbohydrate rich

It's not just rice, pasta and potatoes that contain lots of carbs. To avoid feeling bloated before a run it's worth looking at fruit options if you need to build up your carb supplies.

The fruit most associated with distance running is the banana and this contains about 30 grams of net carbohydrates. Mango is next at 22 grams per cup and then pineapple with 19 grams per cup. Topping them all though is a surprise fruit that most of us have probably not tried and probably won't want to. The breadfruit from South Pacific has nearly 60 grams of net carbs per cup!

So taking into account what fruit has what in it from the list of essentials above, just what are the best fruits for runners? Here are our favourites:

Bananas

Their qualities? Potassium, magnesium and phosphorus. They also contain many vitamins (B6 and C), which makes them an effective weapon against fatigue and reduces the risks of cramps. Bananas are one of the fruits that provide the most energy, so they are ideal for eating during long exercise sessions, as well as during recovery. Their bonuses: they are a great addition to smoothies, and easy to transport and eat as they are.

Kiwi fruit

Its main benefit: the high quantity of vitamin C it contains. One kiwi fruit can cover all your daily vitamin C requirements! Therefore it is one of the fruits that offers the most antioxidants. So it goes without saying that they are highly recommended for sports players.

Grapes

Grapes contain plenty of sugar, and therefore provide lots of energy, making them ideal for recovery. Polyphenols, which are found particularly in black grapes, provide an antioxidant effect against the free radicals that are produced during exercise. Similarly, the large amount of water and potassium in grapes helps reduce cramps and aching.

Pineapples

Besides being a tropical treat, pineapples boast some major health benefits for athletes and runners. Similar to Tahini, you don’t need to eat a huge amount of pineapple to reap the rewards - just one cup can pack a major health punch that will keep your body feeling strong and energized. They have carbohydrates, fibre, vitamin C, manganese, vitamin B6, copper, thiamine, folate, potassium, magnesium, niacin, pantothenic acid, riboflavin, iron, bromelain.

Pineapple is essential for immune health, reducing inflammation, and healthy metabolism support. It can also aid in the digestion and absorption of important nutrients that runners depend on, like protein and iron. Bromelain (pineapple’s biggest health warrior) has been linked to many health benefits including improved immune function, easing the symptoms of arthritis, providing joint support, and even speeding up the healing process after strenuous exercise or injury.

Blueberries

One of today's 'superfoods', blueberries are full of antioxidants, as well as being high in potassium and calcium. They are also anti-inflammatory and help strengthen bones, amongst many other properties they are also incredibly easy to eat unlike some fruit so there really isn't any excuse for not having a cup of these marvels every day!

Fresh or Frozen?

You can't beat ripe fresh fruit, but in some cases, frozen fruit may contain more vitamins and antioxidants than its fresh counterpart that has been refrigerated for three or more days. Fresh fruit is often picked before it's completely ripe. Transport and storage can take between three days and twelve months depending on the product. This kind of treatment slows down the potential development of vitamins, minerals and antioxidants.

As for frozen fruit, it is usually picked when perfectly ripe. It is often cleaned, blanched, frozen and packaged only a few hours after being picked. Blanching the fruit may cause a loss of antioxidants, such as vitamins B and C. However, the nutritional values stay relatively stable after freezing. To sum up: the best option is to eat fruit picked directly on a farm or from your garden, as long as you eat it soon after picking. However, if you shop at the supermarket, frozen fruit and vegetables are just as good, or better, than fresh products, from a nutritional point of view. The ideal way to consume fruit is to alternate fresh and frozen to get the maximum amount of nutrients.

One of the best ways to incorporate a mix of fresh and frozen fruit is in a smoothie. A smoothie is a drink made of blended whole fresh fruit with no added sugar. That is why it is important to find good-quality base ingredients: ripe, fresh or frozen fruit; you want to avoid adding sugar, there should be enough in the fruit. A quality frozen strawberry will always be better than an old strawberry, with no smell or taste, or vitamins, so grab some bags of frozen berries when you're next in the supermarket.

However you eat your fruit, you're doing your body a world of good. Don't over do it as you could have digestion problems and that's something to be very mindful of in race week, especially the night before!

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