The Best Fruits To Gain Muscle

best fruits to gain muscle

Good Fruits for Building Muscle

When it comes to building strong muscles, eating fruits may be the last thing on your mind. However, fruits pack more of a muscle-building punch than you’d think! Their many vitamins, minerals, and antioxidants are key to facilitating proper muscle growth. Here’s what you need to know:

Best Muscle-Building Fruits


Oranges are undeniably the most popular fruit in the citrus family. Regular consumption of oranges especially before and after a workout is important due to their high vitamin C content, which has an antioxidant effect. In order words, pumping vitamin C into your system is a good way to stop toxins and free radicals from breaking down nitric oxide.

Nitric oxide is important for proper blood circulation and muscle growth. Go for fresh oranges or fresh fruit juice. Avoid processed orange juice products as they normally contain a lot of added sugar.


Kiwis possess higher levels of vitamin C, which could help you trim the fat off your frame. Scientists at Arizona State University (Mesa) found poor vitamin C levels can hinder fat burning during exercise because vitamin C is necessary for the synthesis of carnitine, a molecule required for the proper oxidation of fatty acids.


This fruit (yes, it’s a fruit) is packed with dietary fiber—a whopping 13 grams per avocado. Bodybuilders on a high-protein diet may be coming up short in the fiber department, but seeing as a high-fiber diet has been shown to help whittle the middle (likely by reducing spikes in blood sugar and discouraging fat storage), adding fiber where you can is key.

Avocado is also a leading source of heart-healthy monounsaturated fat.

Spread avocado on rye crackers or add slices to your dinner salads.

Berries fruits, nutrition, antioxidants, muscle-building, muscle-building fruits

The berry family serves as one of the best sources of antioxidants. Regular consumption of berries has proven to aid cancer prevention as well as certain diseases associated with the eyes and heart.

However, some berries are more packed with nutrients than others. Some of the best muscle-building fruits in the berry department include blueberries, strawberries, and raspberries.

Blueberries contain less sugar when compared to some other fruits, and also have powerful antioxidant properties.

Strawberries are easy to add to a smoothie or other dish and are full of good nutrients for muscle building. Apart from preserving your muscle mass (which is their major function), they also help to keep you satisfied during your workouts so you don’t feel hungry as quickly.

Both strawberries and raspberries are natural sources of flavonoids, as well. Make berries an integral part of your diet today and take your muscle-building efforts to the next level.


Bananas spell richness. Adding them to your diet is a great way to sustain your muscles. Regular consumption of bananas, especially with your first meal of the day, helps to replenish the glycogen levels of your muscles and also prevent their breakdown.

Though they are inherently loaded with carbohydrates, bananas also contain many other nutrients. One such nutrient is potassium. Among other things, people looking to increase their muscle mass need a lot of potassium for proper muscle contraction.

Bananas also contain bromelain which has been associated with elevating testosterone count. This is important for muscle growth, strength, and shape.


You’ve probably heard the cliche that “an apple a day keeps the doctor away.” Well, apples can also keep a craving belly at bay. As a major source of polyphenols, apples help to improve both cell and cardiovascular behaviors, which consequently result in fat loss and increased strength.

Compared to many fruits, apples have a very low glycemic index which makes them ideal as a pre-workout snack.


Delicious and a fan favorite, watermelon is one fruit you don’t want to miss out on in your diet plan. They make excellent muscle-building fruits because of their huge source of l-citrulline. L-Citrulline improves blood flow, helping your muscles develop in the process.

L-Citrulline is also associated with the delivery of recovery nutrients, especially after being converted into arginine and nitric oxide. So start taking the yummy watermelon more seriously.


Fruits are very good for you. They’re high in vitamins, fiber, minerals, and antioxidants. They are also low on calories and fat, making them excellent snack choices.

As with most foods, moderation is key. Consult with a certified nutritionist to establish your nutritional needs. Staying fit is not just about bench lifts and barbells; it’s about eating right and creating a healthy environment for your muscles and organs.

About the author: Will is a blogger, traveler and writer. He loves writing on many kinds of online dating and tourism. He can't imagine his life without sport, travel and morning coffee. Staying healthy is not about doctors, ambulances and technology. I’m in tune with my body and use healthy eating, exercise and herbs to keep me in balance.
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The Best Fruits To Gain Muscle