6 FRUITS THAT HELP TO BUILD YOUR MUSCLE

Sweet but Powerful – 6 Fruits that Facilitate Muscle Growth

1. Banana

Bananas are a controversial fruit for athletes. While they are one of the highest fruits in terms of carbs and fructose, they are also rich in potassium, vitamin C, and magnesium – each of which is vital for bulking up and putting on muscle. Plus, bananas contain an enzyme known as bromelain that is known to boost testosterone. With the carbs to fuel your workout and the building blocks of muscle itself, bananas are a superfood to include in your nutrition plan.

Breaking Down a Banana

Bananas vary in size, but will typically contain about 100 calories each. Within this 100 calories is an excellent supply of iron, copper, magnesium and numerous other vitamins. It’s also rich in fiber which aids weight loss and suppresses hunger and potassium which is directly involved in muscle growth. Testosterone is crucial for bulking up as well, and bananas aid this with the enzyme bromelain which helps increase levels of this powerful hormone.

   2. Avocado

A fruit that is currently surging in popularity is the avocado. Primarily used in Mexican cuisine and on salads, avocados are considered a genuine superfood for a variety of reasons. A recent study published in Nutrition Journal found that people who regularly eat avocados typically have healthier body weights and commit to higher quality diets than those who don’t. If you’re slimming down and putting on muscle, make the avocado a regular part of your vegan diet.

Breaking Down the Avocado

The avocado is one of the highest calorie and fattening fruits, although it’s important to note that these are good fats – the monounsaturated type. It’s rare for a fruit to have high levels of fat, so the fact that avocados are rich in monounsaturated fatty acids is remarkable. Avocados also have an extremely rich fiber content, with around 4.5 grams per half. A half an avocado typically contains 109 calories and is rich in many vitamins, including B6, B9, E, and K.   

   3. Dates

Dates are underestimated in American cuisine and are often relegated to cereals or trail mixes. However, fresh dates are an undeniable superfood that should not be ignored. Known best for their high fiber intake and for being one of the few fruits that is a source of protein, dates also offer benefits for everything from vision and allergies, to bone health and your nervous system.

Breaking Down the Date

A 100 gram serving of dates contains about 277 calories and 80 carbohydrates, making them a valuable carb-source for vegans. About 2% of every 100-gram serving is protein, and almost 7g of that is dietary fiber. Dates have their own unique properties too, including being rich in antioxidants called tannins which have anti-inflammatory properties.

  4. Prunes

Although prunes are essentially dehydrated plums, they’ve earned a place in the fruit world that’s all their own. A dry and durable fruit that is easy to take on the go, prunes have rich amounts of the nutrients that are needed to build muscle, including iron and potassium. Prunes may have gotten a reputation for being popular among the elderly, but with a massive collection of potent nutrients, perhaps you’ll find room for them in your pantry too.

Breaking Down the Prune

A serving of five prunes has 121 calories, 32.2 grams of carbohydrates, and almost 4 grams of fiber. It shouldn’t be overlooked that prunes are excellent sources of antioxidants either, especially since antioxidants alleviate inflammation in the muscles. Packed with both soluble and insoluble fiber, prunes will help your digestion track work smoothly and effectively.

 5. Blueberries

Best known as a flavor in baked goods and pancakes, blueberries provide a wealth of nutrients for vegan athletes. Their antioxidant properties are second to none, and blueberries are packed with vitamins such as C and K. With benefits that span from brain health to blood sugar control, blueberries are a nutrient-rich fruit that shouldn’t be ignored.

Breaking Down the Blueberry

With some of the best antioxidant properties of any food, blueberries make a significant impact on everything from heart health to aging. Another advantage of blueberries is their low caloric intake – a 148g serving of blueberries, which is about one cup, contains only 84 calories and 4g of dietary fiber. Combined with their phenomenal antioxidant properties, it’s easy to see why blueberries are recommended for a wide range of reasons.

 6. Grapefruit

Part of building muscle is ensuring that fat doesn’t follow and grapefruit is one of the world’s best fruits for that purpose. Featuring a perfect storm of the properties that are ideal for losing weight, grapefruit is extremely effective for shedding pounds. With a name that doesn’t make sense and a sour taste that separates it from other fruits, grapefruits are among the most unique natural foods on the planet. Including grapefruit in your diet regularly will keep you slim while putting on muscle.

Breaking Down the Grapefruit

Rich in vitamin C and containing a large percentage of water per serving, the content of grapefruit makes it virtually perfect for weight loss. Pink and red versions also contain lycopene, a useful but rare antioxidant. Grapefruit and its juice are excellent for lowering cholesterol, preventing cancer, and assisting with weight loss. Rich in fiber, potassium, and vitamin C, grapefruit is one of the best fruits for active vegans.

Embrace the Power of Fruit

Fruit types are unique in shape, color, and taste, but most importantly, they have vastly different nutritional properties. By understanding the fruits that can help you in the gym, you’ll realize that it takes more than just protein to facilitate muscle growth. It takes potassium, water, iron, vitamins, and other crucial nutrients to grow muscle – all of which are found in most fruits.