THE BEST FRUITS FOR FUELING YOUR BODY
The trendy fruitarian diet is gaining a reputation for possible health risks. But the right fruits, assuming they’re not your only energy source, pack a performance punch.
First celebrated in chiropractor Douglas Graham’s 2006 book The 80/10/10 Diet, the all-fruit diet has long had a cult following: Steve Jobs, among others, was an adherent. But the endurance world took notice after long-distance runner and fruitarian Michael Arnstein, 36, won last year’s Javelina Jundred ultramarathon and placed third at the USA 50 Mile Road Championships. Other athletes who follow some version of a fruit-heavy diet include USA Masters 50K champion Tim VanOrden and world champion Jamaican sprinter Yohan Blake, who credits his success to a daily dose of 16 bananas.
“Since I started eating this way,” Arnstein says, “I only get better and better.”
Of course, there are lots of reasons not to jump on the trend. It would cost you almost $200 a day to fuel exclusively with fruit the way Arnstein does. Even scarier: some studies have linked excessive amounts of fructose, plentiful in fruits, to pancreatic cancer—which Jobs died from—and a fruit-only diet can lead to nutritional gaps, including iron, zinc, and B2 deficiencies. But there’s a growing body of evidence that high doses of the right fruits can be an outstanding source of energy—provided they’re not the only source.
FRUIT FUEL: CHERRIES
Drinking 1 and 1/2 cups of cherry juice twice a day for a week leading up to an endurance event, researchers have discovered, minimizes post-race muscle pain, thanks to the fruit’s anthocyanins, natural anti-inflammatory compounds.
FRUIT FUEL: RAISINS
Researchers found that eating two small boxes of raisins 45 minutes before exercising provides the same performance boost as a sports gel.
FRUIT FUEL: BLUEBERRIES
According to a recent study, eating about 1 and 1/3 cups of blueberries per day significantly reduces oxidative stress and increases the body’s ability to fight inflammation after a workout.
FRUIT FUEL: BANANAS
Ripe bananas are just as effective as sugar-laced sports drinks for refueling during exercise. Eat a medium-size banana before a workout and half a banana every 15 minutes during.
FRUIT FUEL: ORANGES
Oranges are packed with vitamin C, which helps the body absorb iron, critical for transporting oxygen to muscles. Add an orange before and after training for the greatest benefit.