Food & Nutrition

5 Fruits for a Runner’s Diet

by On Jul 1, 2013
5 Fruits for a Runner’s Diet

It’s crucial to consume a well-balanced diet that’s abundant in fruits and vegetables; this is especially true for runners and athletes. Running is a tiring sport that requires plenty of exertion. If you don't provide fuel for the body, you won’t perform to your full potential. Strong muscles, plenty of energy and alertness are required for running, and consuming fruits is a fantastic way to obtain these traits.

Fruits are nutritional gold mines. They are filled with an abundance of vitamins, antioxidants and minerals. Fruits are a key aspect of a runner’s diet, mostly because they help strengthen and heal the body. Five fruits in particular are wonderful for runners, so check them out below:


The yummy yellow fruit you loved as a child can actually boost your running performance. Soft and sweet, bananas help provide fuel for runners in record time because they are an excellent source of carbohydrates. Carbohydrates, also known as carbs, provide instant fuel for the body, making you feel energized in a matter of minutes. Loaded with potassium, an essential mineral that is often lost in the runner’s sweat, bananas also help restore the body’s electrolytes.

Because they are soft, easy-to-eat and easy on the stomach, bananas are perfect to eat before a run. Incorporating bananas in your diet is as easy as 1-2-3; here are some examples: make a smoothie with strawberries, milk and bananas; slice bananas in your cereal; add bananas to your favorite oatmeal; or just eat a banana while you’re on-the-go.

5 Fruits for a Runner’s Diet


A small serving of this creamy fruit goes a long way. It provides essential antioxidants, good fats and helps the body absorb nutrients easily. Fiber is one of the nutrients this fruit is rich in, and it helps runners stay full and focused.

Avocados get a bad reputation for being full of fat, but, in reality, these fruits are filled with the good fats your body needs. Omega 3s and monounsaturated fats help provide fuel for the body; help the body absorb nutrients, like vitamin E; and it helps strengthen muscles. With 15 grams of fat and 160 calories in half an avocado, these fruits provide the ideal amount of substance a runner needs to perform to his/her full potential.

On top of that, these fruits provide the following nutrients: half the daily value of vitamin K; one-third of the daily value of vitamin C, which provides energy and immunity support; B vitamins, which help ward off anemia and fatigue; and folate, fiber and potassium.


These tiny but mighty fruits are a crucial aspect of a healthy runner’s diet. Why is that, you ask? Well, blueberries, like other berries, are filled with antioxidants. Antioxidants are the body’s defense system against free radicals, which can cause illness, infections and premature aging.

They are also an amazing source of phytonutrients, which offer anti-inflammatory benefits. These blue fruits also help relieve joint pain and make the joints stronger. Vitamin C is abundant in these fruits, and a single serving of blueberries packs 25% of the daily value of this vitamin. Manganese, a vitamin that plays an important role in converting nutrients into energy, is plentiful in a one cup serving.

Incorporating blueberries in your diet is simple to do. You can try these ideas: top your favorite yogurt with blueberries; make a delicious fruit smoothie with blueberries, strawberries and raspberries for an extra pack of nutrients; make blueberry jam and spread it over toast; or you can eat blueberries with a touch of honey for a sweet dessert.

5 Fruits for a Runner’s Diet


Citrus packs a nutritional punch. Filled with vitamin C, oranges support immune health, which is highly important for a runner. Running is a strenuous activity that places your muscles at risk of injury, so consuming vitamin C-filled oranges will help your muscles heal quickly. Since runners are at risk of suffering from anemia, eating oranges is crucial; this is because vitamin C helps the body absorb iron easily. You can make your own orange juice in the morning, eat sliced oranges, or make a quick protein smoothie to reap the benefits of these fruits. Other citrus fruits, like tangerines, grapefruits, lemons, limes and so forth, are ideal for runners because they pack vitamin C and antioxidants.


Last but certainly not least is the pomegranate. Runners benefit from consuming pomegranates because they help protect the body from illness, thanks to its vast quantities of antioxidants. Pomegranates support a strong, healthy heart and strong muscles.

5 Fruits for a Runner’s Diet

All runners need to fuel their body with the right fruits. The key to running to your full potential lies in your diet; the food you put in your body will help you achieve your goals. The five fruits mentioned in this article should be regularly incorporated in your daily life, which isn’t difficult to do.

We work with our partners to bring insight, meaningful and the latest news, information and updates in the world of running to you in record-breaking fashion.

No. of Posts
Join the Discussion