Fruits like bananas, berries, dates, apples, kiwis & grapefruit are all good options to eat before and after workout. They are all rich in nutrients and helpful in after workout recovery.

These fruits are 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 milk shakes.

Glasses of Strawberry, Kiwi, and Plum Smoothies

Also, there is natural sugar or fructose present in these fruits, which provides you energy after workout.

Let’s discuss each of these fruits individually.

Benefits of Eating a Banana After Workout:

girl eating a banana and sharing fruit with gym buddy with an exchange of smile

Banana is a good post-workout fruit because it fights against muscle cramps, provides energy to the body, and supports the growth of good bacteria in the gut.

It contains potassium, which is a helpful mineral to work against muscle cramps. If consumed in a pre-workout snack, the carbs and sugars of bananas will provide your body the energy to workout better.

Plus, the natural sugar in bananas called fructooligosaccharides, is a type of fiber that supports the growth of good bacteria in the gut.

Bananas are also helpful in muscles growth. Check out this detailed article on 10 reasons why bananas are good for muscles growth.

Why is Kiwi Good after a Workout?

eating kiwi fruit is good for workout

Kiwi fruit just like banana is rich in potassium. It is also rich in magnesium, vitamin C, and vitamin K.

Benefits of Magnesium found in Kiwi Fruit:

Magnesium is an essential mineral that is necessary for keeping our bodies healthy. It helps with muscle building and may improve the quality of workouts. Kiwi fruit contains a significant amount of magnesium, about 40% of the daily recommended intake in just one serving.

Benefits of Vitamin C found in Kiwi Fruit:

Kiwis are not only delicious, but they are also nutritional powerhouses. They are loaded with vitamin C which is essential for workouts since it contributes to muscle recovery and reduces muscle soreness after exercising.

Check out these tips on reducing muscle soreness after workout.

Benefits of Vitamin K found in Kiwis:

Vitamin K is an essential nutrient for humans, it helps in blood clotting, bone mineralization, and maintaining healthy tissues.

It has been found that vitamin K is also needed to maintain the health of muscles. This is because it reduces the levels of a protein called “activin” which regulates muscle growth.

Besides all these benefits, one kiwi offers about 3 percent of your recommended daily intake for fat and fiber – making them an ideal post-workout snack if you’re trying to lose weight.

Can I Eat Apple after Workout?

apple is a good fruit to eat after workout

Yes, you can eat apple after workout. Apple decreases soreness and swelling in body, and contains many vitamins and minerals like sodium, potassium, magnesium, and manganese; which are helpful in reducing muscle cramps, and preventing dehydration.

Eating an apple can improve endurance due to flavonoids, especially the quercetin present in apple. After training, these compounds help accelerate recovery.

Check out the top 10 benefits of eating apple after workout here.

Do apples affect stomach ulcers?

There is a misconception that eating apple after workout may lead to stomach ulcers, but the link between apple consumption and gastric ulcers is still not clear.

Apple has been used as a folk remedy for gastric ulcers in some Eastern European countries for centuries. So it’s worth considering if you are experiencing stomach pain after exercise or other symptoms of gastric ulcers, the reason is something different.

You should consult a doctor before giving up on this fruit all together.

Also, apples have been shown to reduce the pain and swelling commonly found in fitness fatigued muscles due to their natural anti-inflammatory properties.

Is grapefruit good for working out?

Yes, eating grapefruit after workout is good for you. It can help in detoxing the body, boost the overall well-being, and help in weight loss.

Grapefruit contains high levels of vitamin C and potassium, which help the body remove toxins and boost immunity.

Grapefruit is also a good source of calcium, which can help with weight loss by regulating blood sugar levels.

Why is Eating Berries Good for Workout?

Eating berries are good for your workout because they are high in antioxidants. Antioxidants are essential to help your body recover from the wear and tear of exercise. Blueberries, strawberries, blackberries, raspberries, cranberries, and more all have significant levels of antioxidants.

Which fruits help build muscle?

In order to build muscle, you need to stimulate your body with good enough weights, and consume proteins, carbs, and healthy fats after workout.

Muscles need protein to grow, and protein is found in abundance in many fruits. Here are some of the best fruits for building muscle:


Bananas are a great source of potassium, vitamin C, dietary fiber, and vitamin B6. They also contain a good amount of protein, making them an excellent choice for athletes and people looking to build muscle.


Oranges are high in vitamin C and antioxidants, which help protect muscles from damage. They also contain a good amount of protein and other nutrients that help support muscle growth.


Apples are a good source of vitamin C, dietary fiber, and antioxidants. They also contain a small amount of protein, making them a decent choice for people looking to build muscle.


Pomegranates are high in antioxidants and other nutrients that help protect muscles from damage. They also contain a good amount of protein, making them an excellent choice for athletes and people looking to build muscle.

Fruit that has most protein in it?

Guava is the most protein rich fruit in the world.

Being a tropical fruit, it is also rich in Vitamin C and fiber. And is a great choice of fruit to eat after workout. It digests easily and you can also make a milkshake of it.

Guava that is red from the inside and not white is more suited for eating than for a milkshake, and the taste of it will surely refresh you from the heavy workout you just went through.

Jackfruit and Avocado are also rich in proteins, and you can eat them after workout if you are looking for protein rich fruits.

Since Guava is the most protein rich fruit in the world, it possibly can be the best fruit for muscle recovery and muscle building.

Listed below are the high protein fruits and the amount of protein in them per cup:

  • Guava (4 grams protein)
  • Jackfruit (3 grams protein)
  • Avocado (3 grams protein)
  • Apricot (2 grams protein)
  • Blackberries (2 grams protein)
  • Kiwi (2 grams protein)
  • Cherries (1.6 grams protein)
  • Raisins (1 gram protein)

What fruit gives you energy before a workout?

There are many fruits that can fulfill your energy needs before a workout. Banana tops the list.

We have covered fruits good for energy before a workout in a separate article here.

Fruits not to eat after a workout

There is not a single fruit that is proven to be bad for eating after workout. Fruits generally are good for eating. But if you want to be extra careful, don’t eat fruits outside their growing season.

For example, watermelon is a fruit of summers, if you are eating it in summers, you are eating the best watermelons that are not stored through unnatural means like freezing for winters.

Unlike watermelon, fruits like bananas grow throughout the year and it is healthy to eat them anytime during the year provided that they are ripe and fresh.

In short, there is no bad fruit, just season fresh and not season fresh fruit, or ripe or not ripe fruit.

Also Read:

Top 10 Post Workout Fruits

Categories: Fitness

Bilal Ahmed

A random guy on the Internet enthusiastic about Blogging Chess and Football Life motto "make people's lives easier"


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