Top 5 fruits to eat before and after exercise

Most fruits are very beneficial for people who practice sport, as they not only allow you to recover from muscle fatigue more quickly, but also increase your endurance level during training. Do you want to know more? In this Siscaret Citrus post we'll give you a list of which fruit to eat before training and which fruit to eat after exercise. Read on!

The importance of including fruit in your diet if you are an athlete

As we already know, having a correct diet and a balanced diet is imperative for athletes to be able to have a good physical performance during their training. It is very important to be aware of the glycaemic index in the food consumed, so knowing which fruit to eat after and before exercise is essential.

This is because the glycaemic index should be low before training and high afterwards for better muscle recovery and less fatigue in the body. A good example of this is the pomegranate. This fruit has been shown to increase an athlete's endurance, improve recovery after exercise by 15% and reduce anxiety and nervousness levels.

In short, the way we eat and knowing what fruit to eat after and before exercise will make a difference to our performance, energy, stamina and endurance. Want to know more about it? Read on!


In general, fruits provide energy, hydration, vitamins and minerals to the body, so they are suitable for everyone, whether they are athletes or not. However, it should be pointed out that not all of them have the same effects or are the same, as some provide more benefits for our organism if consumed before exercise and others after.

The difference is given by the glycaemic index that we have already mentioned. Any type of fruit will be beneficial, but if you eat them according to their glycaemic index you will notice the difference before, during and after training. And now, let's get down to the division of which fruit to eat after exercise and which fruit to eat before training.

What fruit to eat before training

As we have already mentioned, it is better to eat fruit with a low glycaemic index before exercise to increase our performance level. Therefore, the glycaemia we have in our body will be the one corresponding to the fruit we have eaten hours before training.

The best pre-workout fruits, and therefore the ones with the lowest glycaemic index, are apples and pears. Both will keep you hydrated and provide you with plenty of vitamins and pectin.

Red fruits such as cherries, strawberries, blackberries, blueberries, blueberries, among others, also have a low glycaemic index and high amounts of antioxidants and anti-inflammatories. This is why they are highly recommended before starting to exercise.

Finally, citrus fruits and kiwifruit are also a very good option. citrus fruit and kiwifruit are also a very good option because, although they have a slightly higher glycaemic index than the previous ones, it is still low and they provide a large amount of vitamin C. Their high antioxidant content strengthens our immune system, making them ideal for high-impact exercise that requires a lot of physical effort.

What fruit to eat after exercise

After a hard physical workout, it is best to consume fruits with a high glucose value, as our bodies need to recover energy quickly and efficiently, and the healthiest way to do this is through the following foods:

The banana is the fruit with the highest glucose index and is ideal for providing us with all the sugar we need after training. It is particularly notable because it contains a mixture of fructose and glucose, which means that all the carbohydrates we consume are more easily absorbed by our bodies. Other fruits that also help you recover faster are sultanas, dates and mango.

Finally, in this list of what fruit to eat after exercise, melon and watermelon could not be missing. They are another incredible option due to their high level of glucose and water, so they are essential to keep you hydrated and recover your mineral salts.

At Cítricos Siscaret, what matters most to us is that our customers receive fresh fruit in their homes. With us you can start a healthy and delicious diet.Contact us and get our products!