How Dried Fruit Can Benefit a Workout, Before and After

How Dried Fruit Can Benefit a Workout, Before and After

With the spring season just around the corner, people are getting outside and focusing on their fitness routines in preparation for “swimsuit season!” Regardless of what type of workout is done to achieve results, from hiking and biking to cardio and strength training, it’s important to properly fuel the body before and after a good sweat session. Traina Foods™ offers the following reasons why dried fruit is an integral part of a great pre- or post-workout nosh.


In a recent article on, registered dietician Jessica Jones touted the importance of the proper foods to eat before and after a workout. First, eating prior to exercising fuels the body to power through the workout, and second, post-workout eating aids in recovery. 


Jones says, “Indeed, re-fueling after exercise gives your body what it needs to recover from the exertion and build bigger, stronger muscles. That means being thoughtful about what you eat before and after exercising will help you maximize the benefits of all your hard work at the gym.” She also notes the difference between eating real foods versus just downing supplements, suggesting reaching for the types of healthy foods that one already enjoys. 


Prior to exercising, Jones notes that one needn’t indulge in a huge meal prior to a workout, but rather just a snack or mini meal — enough to keep dizziness, nausea or lethargy at bay. Even those that aren’t “breakfast people” should enjoy a little something that includes a balance of carbs and proteins. Among her list of “good carbs,” is dried fruit. In fact, a serving of dried fruit paired with some nuts or Greek yogurt is an ideal pre-workout meal according to Jones. She also notes the importance of eating no later than 30 minutes prior to a workout, and to hydrate aplenty with good old H2O.


In an article posted on U.S News and World Report, dried fruit was listed among the “Top 6 Foods for Post-Workout Recovery.” Author Brendan Brazier notes the carbohydrate and protein combo is just as effective post-workout as Jones advises it for pre-workout fueling, especially for replenishing the levels of glucose in the blood that get depleted during exercise. He says, “A 4-to-1 carb-to-protein snack speeds the uptake of glycogen back into your muscles and initiates muscle building. Look for foods with the majority carbohydrates and a small amount of protein. I usually grab a handful of almonds and dried fruit, like raisins, to replenish muscle glycogen immediately post-workout. I then wait at least 20 minutes before consuming my high-protein meal.”


It’s always a good idea to speak to one’s own doctor or dietician for specific nutrition guidelines that are custom crafted to each individual; however, it’s undeniable that dried fruit makes a positive impact on a workout in both the pre- and post-stages. Whether a novice exerciser or a fitness guru, dried fruit is a workout’s best friend! For ideas on how to incorporate dried fruit into any meal, visit