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Tarran Lee

Online Fitness Coach

Energising Fruits To Power Your Day

When we are tired or hit a slump in our day, often we turn to sugary treats or caffeine to get going again. But there are better and more effective energisers to reach for and fruit is an excellent option!

Let’s count down the top eight fruity energisers to try next time you need an energy boost.

  1. Watermelon

Watermelon is low in calories, containing only 46 kcal per cup (152 grams). Apart from having 92% water, they provide various energy-boosting nutrients like potassium, magnesium, vitamin A, B6, and C.

Studies have shown that a daily serving may help improve exercise performance and boost your energy levels by up to 23%.

  1. Dates

Dates are nice and chewy with a sweet flavour and are a popular sugar replacement in baking.

Dates contain several vitamins and minerals, in addition to fibre and antioxidants. Fibre is highly beneficial for blood sugar control. It slows digestion and helps prevent blood sugar levels from spiking after eating.

Dates also contain a significant amount of vitamin B, which helps manage the process that converts food to energy.

It’s important to note that dates are high in calories and best consumed in moderation.

  1. Oranges

Oranges are not only famous for their moderate amount of vitamin C but also as a high-energy food.

The carbohydrates in oranges will provide you with both fuel and stamina.

Eating orange slices will replenish your energy levels and keep you hydrated.

  1. Strawberries

Strawberries are not only super delicious and refreshing but also fight inflammation, stress, and fatigue.

They contain many complex carbohydrates, sugar, and fibre that keep your energy level steady.

They also contain phenols, essential antioxidants that help the body create energy. 

Strawberries also contain a compound called nitrate. Studies have shown that nitrates can increase blood and oxygen flow to the muscles by 7%.

  1. Apples

“An apple a day keeps the doctor away.” 

This saying is both famous and accurate. A study has shown that an apple a day leads to a 28% reduced risk of diabetes.

Apples are high in fibre and low in calories, providing a sufficient energy level and vitamin C, potassium, and antioxidants.

They may also help improve heart health and lower cholesterol.

  1. Goji Berries

Goji berries have become wildly popular in the last couple of years because they are rich in vitamin A and C and selenium.

They also contain a tremendous amount of copper, iron, and zinc, critical for producing energy. The small berries work as a stable energy source. 

You will avoid fast energy spikes and sugar crashes that you can expect after eating artificial sweets and candy.

  1. Avocados

Avocados are smooth, creamy, and filling fruits used in many kitchens worldwide because of their high nutrients and antioxidants, such as fiber, magnesium, potassium, iron, vitamin A, C, E, K, and B.

Many studies show that the combination of nutrients may increase and sustain your energy level throughout the day.

Because of their high level of omega-3, avocados often get looked at as fatty and greasy fruit. But this kind of fat has proven benefits for cholesterol reduction.

  1. Bananas

Bananas are the number one energising fruit. Rich in sugars and starches, they release energy slowly over a long period. That means you will maintain a high energy level after eating.

Apart from being very energising, bananas contain many nutrients like potassium, which helps regulate muscle contractions that benefit endurance sports.

One medium-sized banana contains 33% of the recommended daily intake of vitamin B6. That helps your body to turn food into usable energy.

And finally, bananas are full of antioxidants that help keep all cells in your body in good working order.

Eating fruits will give you energy throughout your entire day and are also great for before a workout session to help improve your performance.

Choose the fruit you like the most, and eat it raw or blitz it into a delicious smoothie.

Try this quick-fire smoothie recipe: 

1 x banana, 

1 x orange, 

a handful of spinach, 

1 x scoop of protein powder, 

Water (depending on how thick you like it)

Blitz it all together, topped with goji berries.


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