10 Best Fruits for Building Muscle


For many people, building muscle can be a challenge.

Although fruits may not be the food you first think of when you need to start bulking, there are several types of fruits that can provide your body an excess number of calories, helping you to gain weight.

Additionally, they help contribute to your body’s daily intake of vitamins, minerals, and antioxidants.

Foods like bananas and avocados are going to be some of the best and most nutritious foods for your body, helping you to recover and quickly develop lean muscle mass.

The next time you work out, make sure you grab one of these 10 muscle building fruits for optimal muscle health and recovery.

Best Fruits for Building Muscle

Banana

The best fruit for muscle building is the banana. This is a perfect high calorie fruit, helping you to gain weight. They help pack on the carbs and calories, the B-vitamins, and potassium. Grab one medium sized banana and you will add on 105 calories to your day. This convenient go-to snack can be mixed with cereal, yogurt, or just eaten plain as a snack. Take a little extra time and make some delicious banana bread.

Avocado

The next forgotten about fruit for muscle building is the tasty avocado. A half-sized avocado will net your body 161 calories and 8.6 grams of carbs. They are packed with fiber, folate, and vitamin K. Eat this with chips, or on your avocado toast to prepare your body for that workout that you’ve been waiting for.

Sultanas

A sultana is another perfect fruit to help you build muscle. A 1-ounce serving packs on 91 calories. These green seedless grapes are full of carbs and iron. Mix them with yogurt or on your cheese board for best results.

Dried Figs

Something your mother might be growing in her garden are figs. Get these muscle building fruits dried so you can carry them with you wherever you go. You can mix these in oats or yogurt, salads, or pies. They are very versatile and delicious and will help you add calories to your diet.

Apples

Next on this list of the best muscle building fruit is the classic apple. Apples are rich in fiber and antioxidants. Just by eating them daily, you will lower your risk of many chronic health conditions like diabetes, heart disease and cancer. They also improve gut and brain health. Pack on the vitamins and add an apple to your post workout routine.

Prunes

If you want something that’s not only tasty but nutritionally dense, try an ounce of prunes. They are high in calories, carbs, vitamin K, and potassium. They are known to help alleviate a stool and are full of vitamins and minerals.

Dates

Next on this list of fruits for bodybuilders are dates. They are small, cylindrical fruits of the date palm, that grow in tropical areas. They are loaded with calories, potassium, carbs, magnesium, copper, iron, and vitamin B6. These are a versatile food that can be eaten on the go.

Mango

One of the tastiest and possibly the messiest foods for putting on muscle is the classic mango. It’s sweet, delicious, and full of calories and carbs. It has tons of vitamins C, A, B, and E. Eat this dried, in smoothies, or plain.

Coconut Meat

If you live in a tropical environment, you might try to pack on the calories with some coconut meat. It has 99 calories for every 1 ounce serving. It’s high in minerals like phosphorus and copper, and is gaining popularity for its many health benefits.

Raisins

Last on this list of muscle building fruits is the raisin. These dried grapes typically come red, green, or black. A 1 ounce serving will provide your body 85 calories, 22 grams of cabs, and loads of copper, manganese, magnesium, and b-vitamins.

Summary: Best Fruits for Building Muscle

The best fruits for building muscle are as easy as a simple stop at your local grocery store. Not only will they help you build lean muscle mass, but they will provide your muscles with the vital vitamins, minerals, and nutrients they need to recover. Fruits are often forgotten by bodybuilders but are vitally essential to a healthy body.

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