11 Best Fruits for Pre and Post Workouts

Health Benefits, Ways To Include Fruits In Your Workout Routine & More!

Women eating a fruit salad

Eating healthy and balanced food is really important if you want to reach your fitness goals.

One key component of a healthy diet is eating fruits which offer a variety of health benefits.

At East Park Gym we know that eating healthy food is important and we want to assist you in getting the best results from your fitness journey.

In this article we will be exploring the 11 best fruits for pre and post workouts along with their benefits and how to include them in your routine.

If you love fruit and find it's an integral part of your fitness journey then CLICK HERE for the one of the best smoothie programs we know of for fitness and weight loss.

Benefits of Consuming Fruits Before and After Workouts

Fruits offer numerous health benefits when consumed as part of a balanced pre and post workout nutrition plan. Here are some of the key advantages:

Natural Energy Boost

Fruits have natural sugars that give you fast and lasting energy.

Unlike processed sugars which can cause a spike and crash in blood sugar levels, natural sugars found in fruits are digested slowly providing sustained energy throughout your workout. Eating fruits before a workout can help prevent muscle fatigue and improve endurance.


Many fruits like watermelon, oranges and pineapples have a high-water content which helps to keep you hydrated during exercise and aids in recovery afterward.

It’s important to ensure that you’re properly hydrated as its crucial for maintaining energy levels, regulating body temperature, and supporting overall health. 


Fruits like cherries, berries and grapes have antioxidants that help protect your cells against damage.

Antioxidants are molecules that neutralise harmful free radicals in the body which can contribute to chronic diseases like cancer and Alzheimer's. 


Muscle Recovery and Repair

Certain fruits contain nutrients and enzymes that can help to reduce inflammation and support muscle recovery after a workout.

For example, cherries are high in anthocyanins which have anti-inflammatory properties. 

Improved Digestion

The natural fibre found in fruits can help support digestion and also help prevent gastrointestinal issues during exercise.

Fibre helps to slow down the digestive process allowing for better absorption of nutrients and more regular bowel movements. Fibre-rich fruits include apples, berries, and mangos. 

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Best Fruits for Pre-Workout Snacks

When choosing fruits for pre-workout snacks it's important to focus on options that provide quick energy and are easy to digest. Here are some of the best fruits to eat before a workout:

1. Bananas

Bananas are a popular pre-workout snack for a reason. They're an excellent source of natural energy due to their carbohydrate content.

Bananas also provide potassium which is essential for proper muscle function and can help prevent cramps. The fibre in bananas helps to regulate blood sugar levels ensuring a steady supply of energy throughout your workout.

2. Apples

Apples are a great snack. They have a low glycaemic index meaning they provide sustained energy without causing a blood sugar spike.

3. Berries

Berries contain antioxidants that protect cells from damage. They're are also low in calories making them a great guilt free snack.

4. Pineapple

Pineapple is rich in vitamin C and the enzyme bromelain both of which support muscle recovery.

The enzyme bromelain has natural anti-inflammatory properties that can help reduce post-workout soreness. Pineapple also has a high water content which helps to keep you hydrated during your workout.


5. Oranges

Oranges are an excellent source of vitamin C which supports immune health.

The natural sugars in oranges provide a quick boost of energy, while the potassium they contain helps to support proper muscle function.

6. Watermelon

Watermelon is an excellent pre-workout fruit due to its high water content which helps keep you hydrated.

It also contains the amino acid citrulline which can increase blood flow and improve overall workout performance. Watermelons are also low in calories making it a great option if you're watching your weight.

Best Fruits for Post-Workout Recovery

Consuming the right fruits after a workout can help support muscle recovery and replenish energy. Here are some of the best fruits to eat after a workout:

1. Cherries

Cherries are rich in antioxidants which can help to reduce inflammation and promote muscle recovery.

They also contain melatonin which is a hormone that supports sleep quality. Cherry juice has been shown to improve muscle recovery after intense exercise.

2. Kiwi

Kiwis are high in vitamin C which supports immune health and helps repair damaged tissue.

They also contain the neurotransmitter serotonin which can lift your mood and help you feel more relaxed after a workout. Furthermore, kiwis are a good source of potassium which is essential for muscle function.

3. Mango

Mangos provide a healthy dose of carbohydrates to help replenish energy after exercise and are also rich in vitamins and nutrients.

Mangos contain enzymes and fibre that can aid digestion making them a great post-workout option.


4. Grapes

Grapes contain the antioxidant resveratrol which has anti-inflammatory properties and may help support muscle recovery.

Grapes also a source of natural sugars that can provide a quick energy boost after exercise. 

5. Papaya

Papaya is rich in the digestive enzyme papain which can help break down and absorb protein – an essential nutrient for muscle recovery.

Papaya has anti-inflammatory properties and is rich in vitamins and minerals.

Incorporating Fruits into Pre and Post Workout Meals

Here are a few ways to include these fruits in your pre and post workout meals:


Smoothies are a great way to ensure you get the nutrients you need into your diet.

Try blending your favourite fruits with protein sources like Greek yogurt or protein powder for a complete pre or post-workout meal. Here's an example recipe:

Berry Blast Smoothie

  • 1 cup mixed berries (such as strawberries, blueberries, and raspberries)
  • 1 banana
  • 1 scoop vanilla protein powder
  • 1 cup unsweetened almond milk
  • 1 tbsp honey (optional)
  • Handful of ice

Blend all ingredients until smooth and enjoy!

Fruit Salads

Fruit salads are a healthy option that can be easily customised to your taste preferences.

Try combining a variety of fruits and topping with a drizzle of honey or a sprinkle of nuts and seeds. Here's an example recipe:

Tropical Fruit Salad

  • 1 cup diced pineapple
  • 1 cup diced mango
  • 1 cup diced papaya
  • 1 kiwi, sliced
  • 1/4 cup shredded coconut
  • 1 tbsp honey

Mix all ingredients in a bowl and enjoy!


Pairing with Protein

Pairing fruits with protein-rich foods like cottage cheese, nut butter, or grilled chicken can create a balanced and satisfying pre or post-workout meal. Here's an example recipe:

Apple and Peanut Butter Snack

  • 1 apple, sliced
  • 2 tbsp natural peanut butter

Spread peanut butter on apple slices and enjoy!

Incorporating the right fruits into your pre and post workout meals can provide you with the energy, nutrients, and hydration needed to perform at your best and recover faster.  

Feel free to experiment with different fruits and combinations to find what works best for your body and taste buds.

If you love fruit and find that it is a regular part of your fitness journey then CLICK HERE to check out one of the best smoothie programs we know of for fitness and weight loss.

At East Park Gym we offer a wide range of fitness services and programs in our 7 bespoke fitness areas, including personal training, gym studio classes, and exercise programs.

Our gym is located between Bracknell and Wokingham in Berkshire, we're here to support you in achieving your health and fitness goals.

To experience our facilities and service book a FREE EAST PARK GYM DAY PASS HERE today! For more information email us at membership@eastparkgym.com or call 01189 747 585.

Frequently Asked Questions

Q: Why are fruits important for pre and post workouts?
A: Fruits provide a variety of essential nutrients that can help fuel your workouts, support muscle recovery, and promote overall health.

Q: Which fruits are best to consume before a workout?
A: Bananas, apples, berries, pineapple, oranges, and watermelon are some of the best fruits to consume before a workout as they provide quick energy, essential nutrients, and hydration.

Q: How can I incorporate fruits into my pre and post workout meals?
A: You can include fruits in your pre and post workout meals by making smoothies, fruit salads, or pairing them with protein sources like Greek yogurt, nut butter, or grilled chicken.