Fruit power: 10 fruits to eat before and after a workout

Bananas  This is a popular pre-workout snack. High in carbohydrates and potassium, they provide quick energy and help prevent muscle cramps.

Apples  A good source of fibre and carbohydrates, apples offer sustained energy and are a good choice for a pre-workout snack.

Berries Strawberries, blueberries and raspberries are rich in antioxidants and can help reduce inflammation making them a good choice for a pre-workout snack. 

Oranges  Packed with vitamin C and high water content, oranges are refreshing and energising. This alone makes it one of the best pre-workout snacks. 

Dates Dates are high in natural sugars and provide a quick energy boost, making them great for pre-workout fuel.

Pineapple Pineapples contain bromelain that may help reduce muscle soreness and inflammation. This is a good post-workout meal. 

Watermelon High in water content, it helps with rehydration and provides electrolyte

Mango  This is a great post-workout snack as it is rich in vitamins and antioxidants. Mango also helps to replenish glycogen stores.

Kiwi Contains vitamin C and potassium, which can help with recovery and muscle function after a workout.

Cherries Known for their anti-inflammatory properties, cherries can help reduce muscle soreness.

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