Fruits like bananas, berries, dates, apples, kiwis & grapefruit are all good options to eat after a workout. Because they are all rich in nutrients helpful in after-workout recovery.
These fruits are also rich in vitamins, folate, antioxidants, and macro-nutrients like iron, calcium, and potassium.
Good thing is that you don’t necessarily need to eat them. Most of these fruits can also be consumed as smoothies and milkshakes.
Glasses of Strawberry, Kiwi, and Plum SmoothiesAlso, there is natural sugar or fructose present in these fruits, which provides you with energy after a workout.
Let’s discuss each of these fruits individually.
List of Top 10 Post Workout Fruits:
1. Apples
Apple is a good choice of fruit both in pre and post workout meal.
It is good to eat pre workout because of the flavonoids it contains, especially the quercetin, which can increase endurance during exercise.
In post-workout, these flavonoids will help accelerate the recovery process.
Plus apple is a natural anti-inflammatory fruit that can decrease the soreness and swelling in fitness-fatigued muscles.
But dietitians recommend that eating just an apple after workout is not a good idea because you need to eat healthy solid food after exercise in order to get the most out of your workouts. And apple alone won’t fulfill that need.
Post workout meals need to be rich in carbs and proteins, and low in fats, to make the whole process of recovery and nutrition an optimal one, and you can’t get all of this in only an apple.
In short, apples are good for endurance, recovery, and anti-inflammation to reduce soreness, but they are not a full post workout meal.
Check out the top 10 benefits of eating apples after workout.
2. Bananas
Bananas are a great post-workout snack, but only if they are eaten within the first hour of finishing your workout.
Otherwise, their sugar can spike your blood sugar levels and cause you to have an insulin surge.
Eating a banana early after workout is also good because of it’s low glycemic index, meaning that they will digest slowly and won’t cause the dramatic spike in blood sugar levels that other foods can.
You can also eat bananas as a pre workout snack because it is an excellent source of carbohydrates to get you through your workout.
Plus it also has potassium to help maintain electrolyte balance, which is essential for proper muscle function.
3. Berries
Eating berries after a workout is a good idea as they offer antioxidants and fiber to energize your body. You can eat berries at any time of the day, even after a workout.
Theoretically, it is not advised to eat too many fruits as they can cause stomach aches and digestive problems for some people.
However, you should be able to eat berries after working out without any negative side effects.
4. Dates
Dates are a nutrient dense food that is easy to eat on the go. They contain a high amount of fiber, potassium, and vitamins A and C.
These nutrients can reduce post-workout muscle soreness and make you feel better overall after the workout.
Eating dates after workout has many health benefits. They are excellent for your digestive system, and they help maintain a good sugar level in the body.
5. Kiwis
Eating kiwis after workout can provide great benefits for your body. It can help to maintain healthy heart, brain function and reduce chances of developing diabetes.
Kiwi is a citrus fruit that is classified as a berry, due to its small size.
With only 68 calories per fruit, it has several health benefits.
Kiwis are rich in Vitamin C which can help to reduce muscle soreness and strengthen the immune system.
6. Grapefruit
Grapefruit is a citrus fruit that is high in vitamin C and low in calories.
The juice of this fruit contains compounds called furanocoumarins that may promote weight loss by increasing the body’s production of norepinephrine, which is a hormone that aids in burning fat.
The juice also contains flavonoids, compounds with antioxidant properties that have been linked to decreased risk of heart disease and cancer.
Also, grapefruit is rich in potassium, an electrolyte crucial for the proper functioning of muscles and other bodily processes.
7. Guava
Guava is rich in antioxidants, potassium, and vitamins. These nutrients help athletes with muscle recovery.
Guava also has the ability to regenerate muscles, which is why it is not only good for post-workout but also pre workout snacks.
It contains high levels of carbohydrates which are vital for your body stamina.
Eating guava after a workout helps in replenishing the lost electrolytes which will ensure better performance on your next workout session.
Guava has a low glycemic index that helps to avoid blood sugar spikes that could lead to diabetes or obesity.
8. Avocado
Avocado is a fruit that is rich in nutrients and healthy fats. It can help to lose weight, lower cholesterol levels, build strong bones, and control diabetes.
Avocado can be eaten as part of breakfast or lunch or as a snack. It can also be used to make some delicious dishes like guacamole, dips, salads, spreads and pestos.
9. Grapes
After a workout, it is always best to eat healthy. Grapes are full of vitamins and nutrients which will help in muscle recovery.
Grapes are not just an energy boost – they are also great for muscle recovery. They are full of antioxidants, electrolytes, and other nutrients that the body needs after a workout to recuperate properly.
Grape-based products have been found to be beneficial for sports performance in the past few years too.
Athletes can use them while training or before a game to gain essential carbohydrates while also reducing fatigue due to their high amounts of potassium and other minerals needed for endurance activities.
10. Melons
Melons have become a popular fruit in recent years because of their high nutritional value. They are packed with fiber, vitamin C, and beta-carotene.
Additionally, they can help to improve digestion and quench thirst.
Generally, melons are healthy fruits that provide many benefits for your body when you eat them after a workout.