Sports nutrition websites often recommend fruits for runners to replenish vitamins and minerals. Among these, raspberries, cherries, blueberries, and pears are highly regarded. However, these fruits are more common in Western countries and are expensive in Vietnam.

In reality, runners in Vietnam can take advantage of many affordable fruits with comparable nutritional value. Bananas provide easily absorbed carbohydrates, fresh coconuts replenish natural electrolytes, mangoes and oranges are rich in vitamin C to boost immunity, while pineapples aid digestion and reduce muscle inflammation. These fruits are widely grown in the Mekong Delta, perfectly suited to runners' recovery needs after a long run.

Coconut water is a good choice to cool off in the hot season, helping to cool the body and provide energy. PhotoAC

Coconut water is a good choice to cool off in the hot season, helping to cool the body and provide energy. PhotoAC

Especially, during the VnExpress Marathon Can Tho on 14/9, participants can enjoy the local orchards' fruits directly. This not only supplements the runners' nutritional strategy on race day but also offers a taste of local flavors, creating a unique cultural and sporting connection characteristic of the Mekong Delta.

Bananas: Balancing electrolytes, preventing cramps

Bananas are a familiar fruit in Mekong Delta orchards. With about 23g of carbohydrates and 360mg of potassium per 100g, bananas help runners replenish energy, balance electrolytes, and limit cramps.

According to expert Asker Jeukendrup (University of Birmingham, UK), supplementing carbs from bananas helps stabilize glycogen and improve performance. Runners can consume half a banana every 30-40 minutes as an alternative to energy gels.

Coconuts: Rehydration and electrolyte replenishment

Mekong Delta coconuts, especially from Con Son and Cai Rang, have long been a natural thirst quencher. Research in the Journal of the International Society of Sports Nutrition shows that coconut water has rehydration capabilities comparable to sports drinks.

However, due to its low sodium content, runners should combine it with a little salty food like crackers, salted roasted peanuts, or boiled potatoes with salt for more effective hydration.

Pineapples have a characteristic sweet and sour taste and high water content, helping to replenish natural electrolytes in hot weather. Bui Thuy

Pineapples have a characteristic sweet and sour taste and high water content, helping to replenish natural electrolytes in hot weather. Bui Thuy

Pineapples: Aiding digestion and reducing inflammation

Pineapples are a common fruit on boats at Mekong Delta floating markets, often peeled and sold directly on the river. Mekong Delta pineapples are rich in water, vitamin C, and especially bromelain, an enzyme that can aid protein digestion and reduce muscle inflammation. Eating a few slices of pineapple after a long run will help limit soreness and shorten recovery time.

Mangoes: Boosting energy before a race

Can Tho mangoes, famous in Phong Dien orchards, have a rich sweetness and are abundant in vitamins A and C. A glass of diluted mango smoothie 60-90 minutes before a race helps increase energy without causing bloating. Many locals often combine mango with salt or crushed peanuts to increase mineral content and flavor, turning this simple dish into an effective energy source for runners.

Guavas: Boosting immunity and micronutrient absorption

Ripe Mekong Delta guavas contain high levels of vitamin C, which helps boost immunity and prevent colds during strenuous training periods. When eaten with plant-based iron-rich foods like sesame seeds and soybeans, guavas also help increase iron absorption.

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

Oranges: Replenishing vitamin C and aiding recovery

Oranges are best consumed after a run or during main meals, when combined with iron-rich foods like green vegetables, sesame seeds, and soybeans. The vitamin C in oranges helps the body absorb iron more effectively, supporting red blood cell regeneration and endurance recovery.

Orange orchards in the Mekong Delta are both a tourist attraction and a place to buy cheap oranges. Pinterest

Orange orchards in the Mekong Delta are both a tourist attraction and a place to buy cheap oranges. Pinterest

According to the National Institutes of Health (NIH), the vitamin C in oranges can double iron absorption. This is especially beneficial for vegetarian runners or those who consume little red meat, who are more prone to iron deficiency than those with a diverse diet.

Affordable Mekong Delta fruits are not only accessible and inexpensive but also provide practical benefits for runners in their marathon journey. The VnExpress Marathon Can Tho 2025, starting on the morning of 14/9, will be an opportunity for runners to challenge themselves on the track while experiencing the orchard flavors associated with the rivers and waterways of southern Vietnam.

Hai Long