• Best fruits and vegetables for athletes

Best fruits and vegetables for athletes

Main reasons to eat fruit and vegetables for athletic performance

Three main reasons why fruits and vegetables should not be ignored by anyone interested in sports performance and an overall more ealthy lifestyle.

  • Energy
  • Hydration
  • Vitamins, antioxidants and mineral salts

Dried fruit is not the only source of healthy fuel for atheletes.

Best fruits and vegetables for athletes

Benefits of fruits and vegetables

  • Improve the effects of training
  • Boost performance
  • Guarantee more endurance
  • Rich in alkalizers that promote recovery
  • They hydrate, remineralize and prevent cramps from excess lactic acid in the muscles
  • They help you stay fit and prevent injuries
Best fruits and vegetables for athletes
Best fruits and vegetables for athletes



Il classico frutto per gli sportivi, è utile sia prima dell’attività fisica come fonte di energia che nella fase di recupero. Ricca di potassio, magnesio, fibre e carboidrati, previene crampi e stanchezza e fornisce a muscoli e tendini molti nutrienti.


The apple is the best fruit to stay fit. It contains few sugars, lots of water, fiber and most importantly it induces a sense of satiety. It contains potassium and flavonoids that promote blood circulation, helping performance. It should be eaten with the peel to enjoy its vitamin C.


Grapes are particularly energetic and rich in sugars that are easily assimilated and distributed equally in glucose and fructose. They contain antioxidant polyphenols and alkalizing organic acids which respectively act against the formation of free radicals and buffer the acidity produced by intense efforts. Therefore it is also perfect for the recovery phase.


They have even more vitamin C than oranges, they are rich in antioxidants and, in addition to giving energy, strawberries make  you feel less fatigue by helping oxygenation of muscle tissues.


Vitamin C is very useful for sportsmen as it helps energy storage in muscle glycogen. Oranges protect cells from the stress of physical activity, and together with vitamins A and B, potassium, calcium and phosphorus, they strengthens the bones.


They protect against the stress of physical exertion with antioxidants and anti-anosides that counteract the effects of free radicals produced during exercise. They also help microcirculation and increase muscle strength.

Best fruits and vegetables for athletes
Best fruits and vegetables for athletes



Rich in water and minerals, Vitamin C, lycopene and leptin, tomatoes are perfect for rehydrating the body, ideal after a sporting activity and also useful for losing weight.


Broccoli are very rich in proteins, vitamins useful for fatigue and performance (Vitamin C, B5, B9, B6) beta-carotene and other carotenoids, calcium, phosphorus, potassium and magnesium. They also counteract the free radicals produced by physical effort.


They contain vitamin C, vitamin B9, manganese and antioxidants. Pumpkin is also a source of potassium and promotes muscle function as well as the management of blood pressure.


Rich in vitamin C, asparagus promotes the immune system, helps the absorption of iron and has an anti-fatigue function. It also contains antioxidants (flavonoids and carotenoids).


High in potassium, it helps blood pressure, muscle function, and is a source of beta-carotene for healthy skin and muscles.

Green beans

They contain iron, potassium and beta-carotene. In particular, green beans promote the synthesis of energy and reduction of fatigue thanks to vitamin B5, vitamin C and the synthesis of vitamin D.

In addition, many other vegetables such as spinach, lettuce, ribs, celery, beets, turnips and radishes contain essential compounds for good oxygenation of muscle tissues.

Best fruits and vegetables for athletes