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How Grapes Are Good For Runners

Do you believe all good things come in small sizes? Well, they mostly do and food is no exception to this rule. Grapes aren’t only useful to decorate your salads, they also make a great snack and come with health benefits of vitamins A, C and K and folate. They have minerals too, like iron, manganese, phosphorous and calcium along with the added bonus of deliciousness.

Athletes want to build stamina, while running and fitness enthusiasts want to stay slim so they take up running. It is a great form of exercise to keep active and healthy for which you need ready energy. If you are preparing for a marathon or just everyday running, there’s nothing better than an all natural route to feed that fire to keep you going. And little red, purple and green grape is exactly what you need.


Here are some reasons why runners should incorporate grapes into their daily diet.

Gets Rid of Fatigue

In a competition, you can’t afford to be beaten by fatigue. Low iron levels contribute to the feeling of tiredness and hold you back from your target. Satisfy your body’s cravings for iron with a healthy dose of grape juice or a handful of fresh grapes. Grapes with green skin have the best measure of iron compared to other variants.

Low Fiber Diet

Meals eaten prior to a long run must have low fibre, and grapes offer you just that. You do not want fibre-rich foods before going out running, as they impact the stomach, causing digestive inconveniences like diarrhoea and gastrointestinal problems. The fibre content in grapes is low and easy to digest. This allows you to run your length without abdominal discomfort.

Stay Slim

Weight control is one of the many advantages of grapes. They are mostly made up of water and low in caloric value. So, without promoting weight gain, grapes manage to keep you full and energized. Runners need to maintain their body mass index (BMI) to increase speed and agility. Grapes serve well as a part of their diet.

Improves Bone Strength

Runners need to practice their sport with determination on a regular basis. Stronger bones can hold up to rigorous training and are less prone to injuries. Grapes are a concoction of bone building minerals. Get all the calcium, manganese, iron and phosphorous you need with a hearty helping of grapes every morning and in between meals and you will have healthy, strong bones.

Potent Antioxidant

Focus is indispensible for any activity. Concentrating on what you need to do and where you need to be are crucial to realize the ultimate goal. Red grapes are rich in resveratrol, a type of polyphenol that combats premature aging, buildup of plaque and damage to nerve cells. Eating grapes relieves oxidative stress that could cause these problems.

Muscle Repair

Grapes are full of Vitamin C. This property facilitates effective and efficient burning of fat and calories. But, Vitamin C also fixes cell damage caused to muscles by exercising. So, it is very easy for muscles to repair themselves after your run if you snack on a bunch of grapes.

Hydrating Fluids

Sweating is inevitable when you run. It is the body’s way of burning energy and keeping it cool simultaneously. Sweating excessively can deplete fluids and electrolytes from the body, causing dehydration. Mid-run snacks should have high water content and grapes fulfill this requirement. Juicy grapes can replenish lost fluids in your body.

Boosts Immunity

A weak immunity makes you feeble and frail. As a result, you will be susceptible to disease and illnesses and hence, as a runner you won’t be able to perform efficiently. The Vitamin C concentration in grapes improves the immune system, making the body resilient to common diseases and illness, allowing for a consistent performance every time.

Convenient Energy Packs

Muscle activity is fuelled by their stock of glycogen. Just like any other fuel, though it gets depleted. So after only an hour and a half of running, runners will experience low energy levels. The body’s reserve fuel is blood sugar and grapes are fantastic sources of sugar and a healthier choice of refueling the body. They also get digested quickly, making the necessary energy available for burning.

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