4 ways kiwifruit can help you revitalise before and after exercise

4 ways kiwifruit can help you revitalise before and after exercise

  • Zespri SunGold kiwifruit
  • Vitamin C
  • Digestive Health

Exercising outdoors can be fun and is good for your health. However, if you don’t treat your body with kindness and care, you can end up feeling tired or sore and unable to enjoy all of the great benefits that moving your body can bring. Luckily, we’ve got some top tips to help you fuel for exercise and feel lighter and brighter than ever.

1. Choose pre-workout snacks high in carbohydrates

Zespri™ SunGold kiwifruit can prepare you for exerciseA good pre-workout snack contains mainly carbohydrates along with a little bit of protein. Try to limit the amount of fat and fibre you consume before a workout, as this can lead to stomach upset. One idea is to have two slices of wholemeal toast layered with kiwifruit and a drizzle of honey. It’s light enough to not weigh you down but satisfying enough to give you a big boost of energy.


2. Get your timings right

Zespri™ SunGoldkiwifruit can bring a vitality boost. Not only is the type of food you eat before or after a workout important, but the timing is essential. After a tough gym session, you have around 30 minutes when refuelling is most beneficial. Focus on consuming mainly protein and carbohydrates, and foods rich in key vitamins and minerals. Zespri™ SunGold™ kiwifruit is exceptionally high in vitamin C* and contains potassium, two essential nutrients that can help your body recover after exercise.1, 2, 3, 4

* One piece of Zespri™ SunGold™ over 53g provides 100% of the recommended Vitamin C daily value. Zespri™ SunGold™ average weight: 89.7g.


3. Understand the link between vitality and your gut

Zespri™ SunGoldkiwifruit is a low FODMAP food. Low FODMAP foods* are less likely to trigger symptoms such as excess gas, bloating, cramping, constipation and diarrhoea – none of which you will help you feel energised and ready to exercise! Thanks to its nutritional profile, kiwifruit is considered to be a low FODMAP food. This means you can enjoy your favourite snack without affecting your workout routine.

* FODMAP is an acronym used to describe the compounds of a food that can make it poorly absorbed during digestion: Fermentable, Oligo, Di, Mono-saccharides And Polyol. That’s quite a mouthful! The important thing to remember is that low FODMAP foods like kiwifruit are less likely to cause gut problems.


4. Try a pre- or post-workout smoothie

Zespri™ SunGoldkiwifruit can motivate you. Sticking to a regular exercise routine can be tough at times. Even with the best intentions, daily life often gets in the way. For that reason, you should celebrate each time you get your body moving. One of the tastiest ways to do this is with a delicious smoothie made with almond milk, banana, avocado and hazelnuts. Keep going!



  1. USDA national nutrient database for standard reference (release 28) 2015. Available from: https://ndb.nal.usda.gov/ndb/ (accessed 9 January 2017)
  2. New Zealand Ministry of Health. New Zealand FOODfiles 2014 Version 01. Available from: www.foodcomposition.co.nz/ (accessed 10 January 2017)
  3. Peake JM. Ascorbic acid or vitamin C is involved in a number of biochemical pathways that are important to exercise metabolism and the health of exercising individuals. Int J Sport Nutr Exerc Metab. 2003;13:125-51.
  4. Merck Manual. Overview of potassium. Available at: http://www.merckmanuals.com/home/hormonal-and-metabolic-disorders/electrolyte-balance/overview-of-potassium (accessed 9 January 2017)