You train regularly and you pay attention to what you eat, but one question often comes up: what fruits should you eat around your workouts? And, more importantly, when should you eat them to really benefit you?
When you're looking to improve, recover better, or simply avoid fatigue, diet plays a key role. And in this diet, fruit is often underestimated. Yet, it's packed with vitamins, minerals, antioxidants, fiber, and natural sugars that are perfectly suited to an athlete's needs.

In this article, we'll sort through which fruits to eat before, during, and after training, depending on your goals: energy, endurance, muscle recovery, etc. We'll explain why, when, and how to eat them to get the most out of each session.

Why are fruits essential for athletes?

Before going into detail, it is important to understand why fruits are powerful natural allies for any physically active person:

• They are rich in natural carbohydrates (fructose, glucose) to provide rapidly available energy.
• They contain antioxidants that help fight oxidative stress caused by exercise.
• They provide fiber that aids digestion if chosen and consumed well.
• They are hydrating, thanks to their high water content.
• Some contain key minerals (potassium, magnesium) useful for muscle contraction or recovery.

But not all fruits are equal depending on when you eat them. That's what we're going to see now.

Fruits to eat before training

Goal: energy and easy digestion

Before a workout, it's crucial to have good energy levels without weighing you down. You need simple, fast-absorbing carbohydrates with little fiber and a moderate glycemic load.

The best fruits to eat 30 to 60 minutes before a session :

• Banana : Rich in carbohydrates, potassium, and magnesium. Easy to digest, perfect for quick energy.
• Grapes : Very sweet, so ideal for a quick boost. But consume in moderation if you're watching your glycemic index.
• Mango : sweet, digestible and a source of vitamins C and A.
• Apple without the skin : less fiber, therefore more digestible. Eat in segments or as compote.
• Dried fruits (dates, figs, apricots) : high in carbohydrates. A small portion is enough for an instant energy boost.

Tip: You can mix banana + dates + a dose of whey in a smoothie for a natural homemade pre-workout.

Fruits to eat during exercise

Goal: Maintain energy and hydration

Do you practice an endurance sport or do you do multiple sessions in a row? Your body needs quick fuel and hydration. Certain fruits can help, especially if you're cycling, running, or doing long strength training sessions.

Best fruits to eat while working out :

• Very ripe bananas : easy to digest and rich in potassium.
• Fruit compotes with no added sugar : practical, digestible and hydrating.
• Dates or dried figs : easy to transport, rich in fast carbohydrates.
• Watermelon or melon chunks : hydrating, perfect for hot weather.

Avoid overly acidic fruits (such as pineapple or orange) or high fiber fruits during exercise, as they can cause digestive problems.

Fruits to eat after training

Objective: recovery, antioxidants and replenishment of reserves

Once your workout is over, your body needs carbohydrates to replenish glycogen stores, vitamins to support immunity, and antioxidants to repair micro-damage to your muscles. This is where certain fruits really shine.

The best fruits to eat post-workout :

• Red fruits : ultra rich in antioxidants, perfect for recovery.
• Kiwi : Vitamin C boost, excellent for immunity and cell repair.
• Pineapple : Contains bromelain, an enzyme with natural anti-inflammatory properties.
• Cherries : especially morello cherries, known to reduce muscle aches thanks to their anti-inflammatory action.
• Orange or clementine : vitamin C + hydration = winning combo.

An example of an ideal post-workout snack: a protein yogurt + a handful of berries + a banana + a spoonful of Squad Nutrition mango-passion flavor marine collagen . Tried and tested.

Can you eat fruit with every meal when you are an athlete?

Yes, and you should! As long as they're well-spaced throughout your day and adapted to your physical activity, fruit is a real plus for:

• strengthen your immune system
• improve your digestion
• boost your recovery
• avoid cravings with natural sugars

But beware of excess: 2 to 3 portions of fruit per day are more than enough. The ideal is to vary them according to the season, and to combine them with proteins for a longer-lasting effect on satiety.

What to remember

Fruits aren't just "pleasure" foods. They're real allies for health and performance when you know how to choose them at the right time.

• Before training: choose energy-rich, easily digestible fruits.
• During exercise: focus on hydrating fruits rich in fast sugars.
• After the session: stock up on antioxidants and vitamins to recover well.

And if you want to go further in optimizing your intake, consider combining them with our Squad Nutrition supplements.

And you, what are your favorite fruits to eat during your workouts? Don't hesitate to try our ideas and share your winning combos by tagging us on TikTok or Instagram .