Popular fruits in Vietnam that are good for runners

Sports nutrition experts often recommend incorporating fruit to replenish essential vitamins and minerals. Fruits like raspberries, cherries and blueberries are highly valued for their benefits. However, these are often expensive or less accessible in Vietnam.

Fortunately, runners in Vietnam can take advantage of locally grown, affordable fruits that are just as nutritious. Bananas supply easily absorbed carbohydrates, fresh coconuts provide natural electrolytes, mangoes and oranges are rich in vitamin C to boost immunity, and pineapples aid digestion while reducing muscle inflammation. Many of these fruits are cultivated in the Mekong Delta, making them suitable for post-run recovery.

Bananas: Balance electrolytes and prevent cramps

Bananas are widely available in Vietnam and are packed with nutrients runners need. Each 100 g provides about 23 g of carbohydrates and 360 mg of potassium, helping to increase energy, balance electrolytes and limit muscle cramps.

According to Asker Jeukendrup, a sports nutrition expert from the University of Birmingham, U.K., supplementing with carbs from bananas can stabilize glycogen and enhance performance. Runners can eat half a banana every 30-40 minutes as a natural alternative to energy gels.

Coconut: Hydration and electrolyte boost

Fresh coconuts, which can be found easily in most Vietnamese coffee shops or street carts, have long been a refreshing, natural way to hydrate. Studies published in the Journal of the International Society of Sports Nutrition show that coconut water can rehydrate the body as effectively as commercial sports drinks.

Coconut water is a good choice to hydrate in hot weather, cool down and provide energy. Photo by Pexels

However, since coconut water is low in sodium, runners should pair it with a small amount of salty food, such as salted peanuts, crackers or boiled potatoes with salt to retain water more efficiently.

Pineapple: Supports digestion and reduces inflammation

Pineapples, commonly sold at Vietnamese markets, are rich in water, vitamin C and bromelain, a digestive enzyme that helps break down protein and reduce muscle inflammation. Eating a few slices after a long run can help relieve soreness and accelerate recovery.

Pineapple after peeled. Photo by VnExpress/Bui Thuy

Mango: Boost energy before a race

Mango is naturally sweet and packed with vitamins A and C. A light mango smoothie 60-90 minutes before a run provides energy without feeling heavy. Locals often enhance it with salt or crushed peanuts, adding minerals and flavor, turning this simple fruit into an effective energy booster.

Guava: Strengthen immunity and aid nutrient absorption

Ripe guava is high in vitamin C, which supports immunity and prevents colds during intense training periods. When eaten with plant-based iron sources such as sesame or soybeans, guava also enhances iron absorption.

Guava is high in vitamin C. Photo by Pexels

Runners should choose soft, ripe guavas, remove the seeds to avoid stomach discomfort and enjoy them as a dessert on race days.

Orange: Aid recovery and boost vitamin C intake

Oranges are ideal after training sessions or with main meals. When combined with iron-rich foods like greens, sesame or soybeans, the vitamin C in oranges improves iron absorption, supports red blood cell production and helps restore endurance.

The U.S. National Institutes of Health (NIH) notes that vitamin C can double iron absorption, which is particularly beneficial for vegetarian runners or those who rarely eat red meat and are at risk of iron deficiency.