Workouts are sweaty and energy consuming. To recover from them or to be in the best shape for the next workout, it is important to eat something that is rich in proteins and carbs, less fatty, and easily digestible.

Our recommended pre and post workout meals can be a great help in this regard. You will love trying out recipes in the mentioned articles.

This post is all about fruits. Here we will specifically recommend the fruits that are good to eat before and after a workout.

Not all fruits are created equal. They are all good to eat one way or the other, but some of them are specifically good to go with your workouts.

Which Fruits are Good for Workouts?

Eating fruits like bananas, berries, dates, apples, kiwi & grapefruit are good options to put your body on a recharge before and after a demanding workout. 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 be consumed as smoothies or milk shakes.

Glasses of Strawberry, Kiwi, and Plum Smoothies

Also, there is natural sugar or fructose present in these workout fruits. They provide energy to your body. Let’s read the added benefits of consuming each of the workout fruits mentioned above:

Benefits of Eating a Banana Before and After a Workout:

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

Bananas are a good pre and post-workout fruit because they fight against muscle cramps, provide energy to the body, and support 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.

Why is Eating Kiwi Fruit Good for Workout?

eating kiwi fruit is good for workout

Kiwi fruit just like bananas 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:

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 used 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.

Why is Eating Apple Good for Workout?

apple is a good pre and post workout fruit helpful in endurance and recovery

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

Apple is a healthy fruit that can be eaten after exercise. It decreases soreness and swelling, and contains many vitamins and minerals like sodium, potassium, magnesium, and manganese; which are helpful in reducing post-workout muscle cramps, and preventing dehydration.

Some people believe 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 ulcer 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.

Why is Eating Grapefruit Good for Workout?

The use of grapefruit for detoxing, weight loss, and general well-being is nothing new. It’s been used for centuries and has a huge following in the modern age.

It contains high levels of vitamin C and potassium, which help the body remove toxins and boost immunity. The fruit is also a good source of calcium, which can help with weight loss by regulating blood sugar levels.

How is Calcium helpful in reducing weight?

It provides small increase in thermogenesis leading to boost in metabolism, which can prompt our bodies to burn fat. For weight loss, it is recommended to eat three servings of fat-free or low-fat dairy products every day, or you can eat grapefruit or drink it’s smoothie for weight loss.

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.

Why is Eating Grapefruit Good for Workout?

Grapefruit is an excellent source of Vitamin C, potassium, and fiber. Eating grapefruit before workouts can help you meet your daily intake of these nutrients. It also has properties that help the body break down glucose for energy more efficiently which can help with weight loss efforts.

Which fruits help build muscle?

No scientific studies have been done to properly answer this question. However, we know that eating fruits is good for you and most people who eat fruits believe that it helps them with building muscle.

The healthy, fresh fruit is a great source of vitamins and minerals such as potassium, calcium, and iron. Some individuals may say that it helps build muscle because they feel stronger after eating fruit or they just see themselves as healthier when they eat more of it.

Healthy eating is a necessity to enhance physical health. Workouts are an investment and it can’t give you success unless you are feeding the body well.

Which fruit has most protein?

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 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 also try them for eating after workout if you are looking for protein rich fruits.

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)

Fruits not to eat after a workout

Fruits generally are good for eating after workout. There is not a single fruit that is claimed or proven to be bad for eating through research after workout. But if you want to be extra careful, don’t eat fruits that are not from that 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.

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

Also Read:

What makes a Healthy Post Workout Dinner?

Quick Post Workout Meal Ideas to Prepare in 5 Minutes

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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