It goes without saying that you should eat fruit every day, the recommended daily allowance is 3-4 servings. They hydrate, give you energy, fibre, vitamins, minerals and other beneficial substances like antioxidants.

 

If you do sport regularly, and even more for endurance sports, these are the perfect option to give you the energy you need during and after your training session. Here's a list of some fruit you can include in your training session:

• Banana: one of the most famous for its carbohydrate content, it's glycaemic index is somewhat higher than other fruit so it will give you more long-term energy than other fruit. Plus, they contain minerals involved in muscle contraction, like potassium, which can help prevent muscle cramps and injuries.

• Apples: high in fibre and fructose (natural sugar found in fruit) to help recover part of the energy used doing sport quickly. Plus, they are a good way to get water to help you stay hydrated after exercising.

• Berries: like cherries, strawberries, etc. have fructose, and antioxidants like vitamin C, anti-inflammatories and water, all of which are great for a good breakfast or snack after training.

• Dried fruit: like dates, which are high in calories, making them perfect for during and after a training session.