Cherries – contain a high amount of anti-inflammatory compounds (called anthocyanins); research has shown that drinking 1 ½ cups of cherry juice twice a day for one week leading up to an endurance event can significantly reduce post-race muscle pain.
Raisins – research has shown that eating two small boxes of raisins 45 minutes before exercising provides the same performance boost as a sports gel.
Blueberries – full of anti-inflammatories and antioxidants, research has shown that eating 1 1/3 cup of blueberries per day significantly reduces oxidative stress and increases the body’s ability to fight inflammation after a workout.
Bananas – ripe bananas are just as effective as sugar-laced sports drinks and gels for refueling during exercise. Eat a medium-sized banana before a workout and half a banana every 15 minutes during.
Oranges – oranges are packed with vitamin C, which helps the body absorb iron, which is critical for transporting oxygen to the muscles. Add an orange before and after training for the greatest benefit.
