Best Fruits for Bodybuilding

Best fruits for bodybuilding


Bodybuilding by eating fruits or vegetables might sound absurd at first. Because we all have a common misconception that eating fruits and vegetables will help us lose weight and make us lean, therefore, it cannot help in gaining muscles.

To your surprise, this idea is not true at all. Fruits can improve your muscle growth, and it helps in muscle growth even for bodybuilders. A well-researched and planned diet can help you gain muscle just by eating fruits and vegetables.

Hence, to help you gain muscle from fruits, we present you with the best fruits for bodybuilding that can speed up your muscle gain in no time.

15 Best Fruits for Bodybuilding

Here is a list of the 15 best fruits for bodybuilding and their nutrient facts, in case you are considering vegan muscle building.

1. Banana

Bananas are packed with muscle-building properties. They create a positive impact on formation and muscle maintenance without any delay. Moreover, bananas are filled with potassium that helps in muscle growth.

Serving Portion: 100 gm

Calorie: 89

Fat: 0.3 gm

Protein: 1.1 gm

Carbohydrate: 23 gm

2. Apples

An apple a day keeps the doctor away – is definitely a valid saying because this fruit is highly nutritious. It is high in vitamins, fiber, and antioxidants. Apples are great for bodybuilding too.

Serving Portion: 1 Medium Apple (100 gm)

Calorie: 52

Fat: 0.2 gm

Protein: 0.3 gm

Carbohydrate: 14 gm

3. Orange

Oranges are great while you are bodybuilding as they are filled with vitamin A, and C.Oranges contain soluble and insoluble fiber. Additionally, they are highly contained with beta-carbonate and potassium.

Serving Portion: 1 Medium Orange

Calorie: 62

Fat: 0.2 gm

Protein: 1.2 gm

Carbohydrate: 15.4 gm

4. Watermelon

Watermelon is everyone’s summertime favorite fruit. Despite being yummy, it is also contained citrulline, an amino-acid and fiber. It helps in blood circulation and improves muscle mass development.

Serving Portion: 2/3 Cup (100 gm)

Calorie: 30

Fat: 0.2 gm

Protein: 0.6 gm

Carbohydrate: 7.6 gm

5. Avocado

Many of us get concerned about consuming avocado as it is a good fat resource. However, it provides good fat and has helped in muscle gain. It contains vitamin C and K, potassium, and fiber.

Serving Portion: 1 Cup

Calorie: 234

Fat: 21.4 gm

Protein: 2.9 gm

Carbohydrate: 12.5 gm

6. Dates

Dates are like energy bars, whether it is fresh or dried. It is high in calories and will help you in muscle building. It helps in digestion and helps you gain muscle mass.

Serving Portion: 100 gm

Calorie: 277

Fat: 0.4 gm

Protein: 2 gm

Carbohydrate: 75 gm

7. Pineapples

Pineapples contain nutrients and antioxidants that help metabolism and help one have a good diet. It is filled with vitamins A, C, and K. These are essential for growth and development as well as a healthy immune system.

Serving Portion: 1 Cup (265 gm)

Calorie: 82.5

Fat: 1.7 gm

Protein: 1 gm

Carbohydrate: 21.6 gm

8. Pomegranate

Pomegranate seeds are a great source of energy and filled with vitamins. It is also loaded with potassium, magnesium, and fibers. This fruit is especially beneficial while bodybuilding.

Serving Portion: ½ Cup

Calorie: 72

Fat: 1 gm

Protein: 1.4 gm

Carbohydrate: 16 gm

9. Mango

Apart from being a good resource for vitamin A and C, mangoes are filled with fiber, potassium, phosphorus, calcium, and magnesium. It helps a lot in bodybuilding but be careful not to consume too much.

Serving Portion: 1 Mango

Calorie: 201

Fat: 0.8 gm

Protein: 1.7 gm

Carbohydrate: 32.3 gm

10. Cranberry

Cranberries contain a high level of proanthocyanidin and vitamin C. They are very beneficial to prevent cancer, kidney and bladder diseases. They improve the cardio framework, which is beneficial for bodybuilding.

Serving Portion: 1 Cup (100 gm)

Calorie: 46

Fat: 0.1 gm

Protein: 0.4 gm

Carbohydrate: 12.2 gm

11. Cherries

Cherries are like small nutrient bombs they contain plant steroid that is good for your health, especially bodybuilding. They also help with muscle recovery time and reduces inflammation.

Serving Portion: 1 Cup (154 gm)

Calorie: 97

Fat: 0.5 gm

Protein: 2 gm

Carbohydrate: 25 gm

12. Blueberries

Blueberries are rich in anti-inflammatory properties and can help you gain muscle mass. Though among berries, raspberries are the best choice. However, you can replace it with blueberries sometimes for getting variation in your diet.

Serving Portion: 1 Cup

Calorie: 84

Fat: 0.5 gm

Protein: 1.1 gm

Carbohydrate: 21. 45 gm

13. Strawberries

Strawberries can be a great muscle-building snack. It is filled with antioxidants, manganese, potassium, and vitamin C. the versatility in strawberry based food will never let you be bored of this fruit.

Serving Portion: 100 gm

Calorie: 32

Fat: 0.3 gm

Protein: 0.7 gm

Carbohydrate: 7.7 gm

14. Kiwi

Kiwi is packed with vitamin C and impacts fat burning. It is also filled with antioxidants that help in muscle building. It works on fast loss and helps build a lean and muscular body.

Serving Portion: 1 Kiwi

Calorie: 42

Fat: 0.5 gm

Protein: 8 gm

Carbohydrate: 15 mg

15. Guava

As it is mostly a summer fruit, better take advantage of this fruit while you can. It is loaded with vitamins, antioxidants. You can include this nutritious fruit in your everyday diet to grow your muscles.

Serving Portion: 1 Guava

Calorie: 112

Fat: 1.6 gm

Protein: 4.2 gm

Carbohydrate: 23.6 gm

Best Vegetables for Bodybuilding

Though we are mainly focusing on fruits for bodybuilding, still why not take a look at a few vegetables that are packed with muscle-building capabilities. Some significantly healthy vegetables, especially for gaining muscle mass, are kale, artichoke, broccoli, spinach, and bell paper. These are rich in nutrients and improves body growth.

Best Fruits

Bodybuilding Diet: Fruit Choices for Different Times

Though there are many fruits or vegetables that are incredibly beneficial for health and gaining muscle mass, yet one should follow a proper diet for the best results. Some fruits work well if consumed in the morning, some in the evening.

Hence, you should eat fruits that work best at their respective time. You should develop a diet plan according to that and follow along.

Here we are mentioning some fruits and the best time to take them for your convenience.

Morning Choices

Some fruits are best to consume in the morning, right after waking up. You starve for a long period of time while asleep, so the body functions differently. During the night, the body starts to break down carbs or protein to provide glycogen to the brain.

Therefore, in the morning, before eating anything else, you should take fruits that will fill up the lack of glycogen. Fruits that burn into fructose and provides energy to work is the best thing to consume in the morning.

Some fruits that are best for morning consumption:

  • Pineapple
  • Orange
  • Banana

Pre-Workout Choices

If you have not eaten any high carb or high protein meal before exercise, you might feel weak to workout. Therefore, it is the best time to consume some fruits that will give you energy and stamina.

You should eat fruits 30-60 minutes before workout. Eating something right before a workout will make you feel sick, so avoid doing that at any cost.

Consuming fruits before a workout will provide fructose to the liver and steadily deliver glucose to the working muscles. This will help build muscle and prevent muscle fatigue.

Here are some fruits that are best taken before workout:

  • Watermelon
  • Apple
  • Strawberries
  • Raspberries
  • Blueberries
  • Pear

Post-Workout Choices

After a workout, you should consume fruits to regain the lost glycogen level. Especially those who are building muscles should take fruits that are high in carbs. Increasing carb consumption after a workout will improve muscle mass.

Some fruits best to take after a workout are:

  • Banana
  • Apple
  • Cantaloupe
  • Cherries
  • Peach
  • Grape
  • Strawberries
  • Raspberries

Concerns of Fruit Based Bodybuilding: Sugar Intake

Many people might be wondering whether it is okay to consume so many fruits as they have a high level of sugar or carbs. Well, it is okay to consume most fruits in spite of having sugar in it.

However, it is best to consume only the recommended Portion, not more than that. Some fruits are high in sugar and should be avoided over-consuming, like mangoes.

Apart from those particular fruits, the sugar or carbs you get from fruits get burned during daily activities or workouts. If you are into muscle building and exercise regularly, you do not have to worry about the sugar you are getting from fruits.

The carbs you get from fruits ultimately burn during the workout and help you develop muscle mass.

Final Thoughts

These days, people are becoming more aware of what they are eating, and many of them are choosing to consume organic or vegan food. Many bodybuilders are also interested in vegan muscle building.

With fruits, you know what you are eating. You do not have to worry whether the food is healthy or made in a hygienic place. Fruits do not even take any preparation time or effort as you can eat them right away.

Therefore, apart from being a healthy and convenient snack option, getting muscle-building benefits is a plus. Hence, many are choosing fruits over other fruits.

Previously, people used to believe it is not possible to build muscles by consuming fruits or vegetables. However, that has been proved wrong. As a result, people are drowning in consuming the best fruits for bodybuilding.


What fruits are best for muscle growth?

Fruits can help you with muscle growth. Among many fruits, the most effective ones for muscle building are banana, apple, orange, watermelon, avocado, dates, pomegranate, cherries, kiwi, guava, pineapple, and different types of berries.

What vegetables are best for muscle growth?

Vegetables can help improve muscle development. Some vegetables that work great for muscle gaining are kale, artichoke, broccoli, spinach, and bell pepper.

Is apple good for bodybuilding?

Apples are beneficial for bodybuilding as it improves muscle mass. This nutritious fruit is loaded with vitamins and antioxidants. Eating an apple a day will help your immunity as well as increase muscle growth.

Do bananas help with muscle growth?

Bananas are great after workout snack. It is high in potassium that improves muscle gain and exercise performance. Its high nutrients, especially carb, helps gain muscle for bodybuilders.

Which fruit is best after a workout?

After a workout, you lose a lot of energy, and to regain it and build muscle, you can have fruits as a snack. The best fruits to consume after a workout are bananas, apples, cantaloupes, peaches, strawberries, and raspberries are best fruit for bodybuilding.

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