...and Sports & Nutrition

Importance of Fruits

As an athlete, fruits can help optimize your exercise performance and help reduce exercise-induced oxidative stress. Although all fruits are healthy, particular varieties provide exceptional benefits to athletes including bananas, oranges, strawberries and raisins.

Getting the Right Fruits at the Right Time

Recover & Refuel recommends the following fruits to help you prepare for your next match.


There’s an old saying, "An Apple a day helps you beat the other team." Apples contain Vitamin C, a powerful natural antioxidant as well as B-complex vitamins which are key in maintaining red blood cells and the nervous system in good health. Apples also contain important minerals such as calcium, potassium, and phosphorus.


Bananas help replenish your body’s potassium which depletes through your muscles and sweat during exercise. Bananas also contain vitamins and minerals that work together to help you stay energetic and alert. When you need a quick energy boost, reach for a banana and put down the energy drink.


There’s a reason our mom’s brought orange slices to our games as kids; oranges provides fuel, stamina and a quick energy boost. Oranges contain more than 170 different types of phytonutrients which work together with Vitamin C. Vitamin C may help reduce inflammation as well as help your body absorb iron from plant-based foods.


Raisins provide a significant amount of valuable nutrients for athletes such as potassium, iron and fiber which is beneficial before events for boosted energy and performance. In between games, don’t reach for the sports gel supplement, reach for a handful of raisins, a snack rich in Vitamin B. Raisins are high in calories, so consume in moderation.