Bananas are a great source of potassium. If you Consume too little potassium it can cause muscle weakness and cramps, fatigue, and in some severe cases it can result in abnormal heart rhythms and also muscular paralysis. On average people get enough potassium from a balanced diet, but because high intensity exercise causes perspiration which in turn causes a potassium loss, you should definitely up your potassium intake post workout. Bananas also digest quickly and are a great source of carbohydrates so eating one half hour before you workout can give you the extra fuel you need to improve your athletic performance and maintain potassium levels.
Oranges also provide potassium but also oranges are abundant sources of vitamin C. Vitamin C is essential for so many processes within the body. Vitamin C helps reduce inflammation and helps your body to absorb iron from foods. This is important because athletes are prone to iron deficiencies because of the higher strain put on the body through intense training. Oranges and orange juice will also provide you with plenty of carbohydrates and water which will keep your body fueled and hydrated.
Watermelon has been found to have a number of health benefits as it is rich in an essential amino acids. One of the naturally occurring chemicals that are found in the fruit will accelerate the removal of lactic acid, allowing enhanced physical performance so you can carry out more intense training and are able to recover faster after you finish each workout. Watermelon also has a high glycemic index, this means that it converts to glucose quickly, so it can provide a quick boost of energy before, during or after training.