# Fruits for gym goers

## Nutrients in 1 Medium Banana

- Calories: ~105 kcal
- Carbohydrates: ~27 grams
- Protein: ~1.3 grams
- Fat: ~0.3 grams
- Potassium: ~422 mg (~12% DV)

## Why Bananas Are Good for Gym-Goers

- Provide fast-acting energy from natural carbs and sugars.
- High potassium content helps prevent muscle cramps and maintain fluid balance.
- Easily digestible—perfect for pre-workout fuel.
- Support glycogen replenishment when paired with protein post-workout.

## Nutrients in 100g of Avocado

- Calories: ~160 kcal
- Fat: ~15 grams
- Carbohydrates: ~9 grams
- Protein: ~2 grams
- Potassium: ~485 mg (~14% DV)

## Why Avocados Are Good for Gym-Goers

- Rich in healthy fats for energy and hormone production.
- More potassium than bananas—great for muscle function.
- Anti-inflammatory benefits for recovery and joint health.
- Helps absorb fat-soluble vitamins and nutrients from other foods.

## Nutrients in 100g of Mixed Berries

- Calories: ~50 kcal
- Carbohydrates: ~12 grams
- Protein: ~1 gram
- Fat: ~0.3 grams
- Antioxidants:
  - Anthocyanins
  - Ellagic acid
  - Resveratrol

## Why Berries Are Good for Gym-Goers

- Rich in antioxidants that reduce inflammation and oxidative stress.
- Support immune health and post-workout recovery.
- Provide clean, natural carbs for energy without spiking blood sugar.
- Hydrating and light—perfect in smoothies or snacks.