Recovering with Fruit

BLUEBERRIES

Blueberries get their hue from anthocyanidin, a compound that protects against muscle-depleting free radicals and quells inflammation, making them a great post exercise food, says Amy Jamieson-Petonic, RD, director of wellness coaching at Cleveland Clinic. They also contain vitamins C and K and manganese, nutrients that fuel the immune system and improve bone health.

WATERMELON

Watermelon is filled with lycopene, which protects skin from damaging ultraviolet rays, and vitamin A, which increases iron absorption to help deliver engine-stoking oxygen to cranking muscles. And as this picnic staple's name suggests, it's brimming with hydrating H2O yet low in fiber and packed with sugars, making it an ideal choice for easy-to-digest pre-exercise energy.

BLACKBERRIES

Blackberries are high in fiber, making them a good choice for slow, steady fuel: Eat them with oatmeal two hours before a long exercise or snack on them between meals to curb cravings, Jamieson-Petonic says. They're also packed with vitamins C and K, plus manganese.

MANGO

Mango contains papain, a digestive enzyme that helps break down protein, combat acidity, and soothe a touchy postride stomach. And along with a whopping 31 grams of sugar for rocketship energy during exercise, one mango provides a trio of powerful antioxidants: vitamins A,C, and E, good for the immune system, says Jamieson-Petonic.

KIWI

Kiwi provides ample amounts of cramp-curbing potassium, as well as vitamin C to help repair muscles. It has also been linked to cardiovascular health: Researchers say that eating two or three a day can lower certain risk factors of heart disease.