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What fruit is best for runners?

This question is about Running

Sarah Achleithner

While all fruit has nutritious qualities, some are more portable and hydrating than others. Bananas, berries, cherries (especially tart cherries), and oranges are good fruits for runners to eat. The potassium in bananas can help with electrolyte replenishment, while also providing easily digestible and quick carbs before and after exercise [

1

,

2

]. Berries and cherries are high in polyphenols, anti-inflammatory antioxidants and Vitamin C, which can help reduce inflammation after running [

2

]. Furthermore, runners who took tart cherries and tart cherry juice were able to improve marathon times and reduce muscle catabolism [

3

]. Oranges are another great fruit for runners, as they can aid with hydration and tissue repair [

4

].

a bunch of bananas

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References:

  1. Filippini, T., Violi, F., D'Amico, R., & Vinceti, M. (2017). The effect of potassium supplementation on blood pressure in hypertensive subjects: A systematic review and meta-analysis. International journal of cardiology, 230, 127–135.

    https://doi.org/10.1016/j.ijcard.2016.12.048

     

  2. FoodData central. (n.d.).

    https://fdc.nal.usda.gov/

  3. Kelley, D. S., Adkins, Y., & Laugero, K. D. (2018). A Review of the Health Benefits of Cherries. Nutrients, 10(3), 368.

    https://doi.org/10.3390/nu10030368

  4. DePhillipo, N. N., Aman, Z. S., Kennedy, M. I., Begley, J. P., Moatshe, G., & LaPrade, R. F. (2018). Efficacy of Vitamin C Supplementation on Collagen Synthesis and Oxidative Stress After Musculoskeletal Injuries: A Systematic Review. Orthopaedic journal of sports medicine, 6(10)

    https://doi.org/10.1177/2325967118804544

     

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