These foods that regular runners should never neglect.

 

Do you run regularly? Then you already know that every detail counts: breath, stride, shoes, sleep... There is another pillar, sometimes underestimated, that can seriously boost your performance: nutrition. And more specifically, certain fruits that are real concentrates of energy, recovery and well-being. Because yes, you're an athlete – it doesn't matter if you're aiming for a 10K or jogging for fun. And as such, your body deserves the best, without restriction or guilt. Here are 3 fruits to incorporate (or reintegrate) into your routine if you're a regular runner.

1. Bananas: your best ally

The banana is a bit of a favorite fruit for runners. And for good reason. Easy to transport, it requires no knife, fork or preparation. It peels off in two seconds, digests just as quickly, and provides exactly what you need before, during or after exercise.

Why adopt it? Because it's rich in potassium and magnesium, two essential minerals for your muscles. They help prevent cramps and improve muscle recovery. And in terms of energy, bananas are also an excellent source of natural carbohydrates. It gently recharges your glycogen reserves, the famous fuel that your muscles love to burn in the middle of an effort.

A tip: slip one into your bag before you go for a run. To be eaten 30 minutes before the effort for a little boost, or just after, in victory snack mode.

2. Kiwi: small but ultra powerful

The kiwi is a superhero in a furry suit. Behind its discreet appearance, it hides an impressive nutritional power. This little green fruit is a vitamin C bomb, much higher than an orange, and is also full of potassium and antioxidants.

Before your outing, it allows you to fill up without weighing you down. After exercise, it helps your body fight against oxidative stress, the phenomenon caused by intense effort that tires the body. And the icing on the cake (or rather, the seed on the kiwi), it supports your immune defenses – handy when you're training in a series of workouts, even in the rain or in cold weather.

Fresh, blended into a smoothie, fruit salad or simply by the spoon: it fits easily into your running routines. And it brings that little tangy touch that makes you smile.

3. Cranberries: an ally too often forgotten

We rarely think of it, and yet, the cranberry has more than one trick in its little red berries. For a long time confined to the shelves of parties or sweet juices, it deserves a place in your runner's diet, especially in recovery.

What for? Because it is very rich in antioxidants, and in particular polyphenols, which help reduce inflammation related to muscle micro-tears caused by training. As a result, your body recovers faster, and you're ready for your next session.

Dried version, it is ultra practical to take with you: in a bag, a homemade bar or a post-run yogurt. And while its tangy taste may be surprising, it goes very well with dried fruit.

These 3 fruits are not "miracles in skin". They are not a substitute for a good warm-up, the right shoes or a good night's sleep, but they support your body, your muscles, your energy. There's no need to deprive yourself or follow a rigid nutritional trend. Your body is unique, and so is your rhythm. So test, listen to your sensations, adjust. Indulge yourself while respecting your needs. Because your body is your best ally, you might as well give it what really nourishes it – with taste, energy and kindness.