Best Fruits for Bodybuilding: 14 Fruits that Promote Muscle Growth

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Bodybuilding is not only about working out but also about the food you eat. Grown foods are especially helpful in enhancing your bodybuilding efforts while making you maintain a lean body. The best fruits for bodybuilding, as well as vegetables, should form part of your diet for the best bodybuilding results.

Your body requires micronutrients in the form of essential vitamins and minerals. These aren’t created by the body but need to come from what you eat. The body doesn’t need much of the micronutrients, but they’re essential for optimal body functioning.

Without watching what you eat, it’s highly possible to become deficient in some micronutrients. The results are health issues that can hinder your bodybuilding efforts. For example, a lack of potassium can lead to muscle cramping, heart arrhythmias, and general weakness.

With such conditions, attaining your bodybuilding goals is next to impossible. Having a complete balanced diet that includes fruits and other plant-based foods will help you with your muscle-building goals.

How Fruits Help in Bodybuilding

Fruits help meet your daily calorie intake which plays a role in replenishing the body after an intense workout. Fruits are the best source of these calories since they contain fructose. When consumed before a training session, fruits maximize your efforts in the gym.

The other role of fruits for bodybuilding is to create a balance between carbs, fats, and protein. Once the balance is attained, the body becomes fueled, fights fatigue, starves off hunger, and speeds recovery.

While you can obtain these micronutrients from multivitamins, the body better absorbs nutrients from food than a pill. It’s hence vital to ensure your plate is full of nutrient-dense fruits and vegetables.

The Sugar Concern in Fruits

There’s an argument that fruits are not ideal if you’re striving to build muscle and maintain a certain body weight. The prevailing thought is that anything with sugar is counterproductive in bodybuilding efforts. The sugar will end up planted on the waistline.

The fructose in fruits is a type of sugar that the muscles don’t utilize directly. The liver is the only organ with the capability to convert fructose into glycogen. This is the storage form of carbohydrates.

The problem with fructose only arises when the glycogen levels in the liver are full. This is when fructose gets converted into fat, increasing the size of the fat cells. That explains why many bodybuilders prefer to avoid fruits altogether.

However, fruits have a lot more to offer than fructose. They contain essential phytochemicals that benefit health. There are times when the consumption of the best fruit for bodybuilding is not only good but actually essential.

First Thing in the Morning

The best time to consume fruits is in the morning as soon as you get up. During sleep, the liver burns up glycogen and breaks it down into glucose needed by the brain. As the glycogen levels reduce, the body targets muscle proteins to convert the amino acids into glucose.

As you wake up after a nightly fast, your body is a muscle-burning machine. You don’t need to worry about fructose being converted into fat. The fructose from fruits will go into good use of replenishing the liver glycogen.

The best fruits for consumption in the morning include pineapple, orange, banana, or honeydew melon.


Another good time to eat fruits for bodybuilding is an hour before a workout. They’re particularly essential if you’ve not had a high-carb meal for several hours. The fructose will boost the liver glycogen that has been in use the whole day.

As you work out, the glycogen will be broken down into glucose to supply your muscles with energy. This ensures your muscles don’t suffer fatigue that comes with a decrease in muscle glycogen levels.

Some excellent pre-workout fruits include watermelon, pear, grapes, strawberries, apple, cantaloupe, or raspberries.

After Workout

There’s nothing wrong with eating fruit after a workout to boost your glycogen levels. This will be important both for your muscles and your liver.

Remember not to consume more than two fruits in one sitting. Two fruit servings will provide 20 to 30 grams of carbs. You can optimize your muscular gains by increasing your vegetable intake. The best fruit for bodybuilding after workout includes peach, cherries, apple, strawberries, and raspberries.

Muscle-Friendly Fruits

Apart from the above-mentioned fruits, several others can help with your bodybuilding goals. Here are the most recommended fruits by bodybuilders and bodybuilding trainers. You can choose the fruits that best appeal to your daily fruit plan.

1. Bananas

Bananas are carbohydrate-dense fruits that are best consumed in the morning to restock glycogen levels. They are also known as muscle-building fruit as they work instantly in the formation and maintenance of muscles. They’re a fabulous source of potassium, which is a vital electrolyte for proper muscular contraction.

You can consume bananas in the morning on an empty stomach or before your workout. Make a glass of banana juice with milk or make a protein shake.

The best serving amount of bananas is 100 grams. One serving provides 89 calories, 0.3 grams of fat, 1.1 gram of protein, and 23 grams of carbohydrates.

2. Dates

Dates are a reliable source of vitamins and minerals. They’re also highly rich in calories and carbohydrates. Other elements they contain are manganese, selenium, copper, and magnesium. All of these are crucial in strengthening bones and boosting energy while maintaining the functionality of the nervous system.

Dates can be consumed twice per week. The best serving amount is 100 grams. They provide 282 calories, 0.4 grams of fats, 2.5 grams of protein, and 75 grams of carbohydrates.

3. Guavas

Guavas come in season during summer and have a high water content as well as a high amount of protein. They are among the top fruits for bodybuilding and are a great source of energy. Moreover, they are a highly delicious fruit.

The fruit is also rich in antioxidants, lycopene, dietary fiber, and Vitamins A, B6, B12, C and D. They also contain moderate levels of folic acid.

A serving of 100 grams of guavas provides 68 calories, 1 gram of fats, and 14 grams of carbohydrates. It also contains 2.6 grams of protein.

4. Pomegranate

Pomegranate is not only a delicious fruit but also full of vital minerals and vitamins that help in bodybuilding. It also provides calories and carbohydrates.

Every 100 grams of pomegranate fruit provide fiber, magnesium, potassium, and Vitamins, B1, B2, B6, and C, E, and K. The serving also contains 1.7 grams of protein, 19 grams of carbohydrates, 1.2 grams of fat, and 83 calories.

5. Apples

Apples are among the most common fruits worldwide. They contain 52 calories, 0.3 grams of protein, 0.2 grams of fat, and 14 grams of carbs per 100 grams. Apples also replenish you with Vitamin C, K, B6, and riboflavin.

The fruit is also rich in fiber which aids in the digestive process.

6. Mangoes

Mangoes are caloric fruits and provide both macro and micronutrients directly into the body. They might be the best fruit for bodybuilding you could add to your nutrition plan. Some of the elements are Vitamin A, C, D, and B6 and B12.

They also contain fiber, magnesium, phosphorus, calcium, and potassium.

7. Blueberries

Berries come in three types, and all of them are rich in fats, calories, protein, and carbohydrates. Blueberry is the most commonly recommended type of berry since it has a high working capability. Fortunately, it’s lower in calories than raspberries but highly rich in anti-inflammatory properties.

These properties make it the best fruit for bodybuilding as it aids in the quick healing of muscles and tissues. They’ll also keep you healthy and well protected from diseases.

A serving of 100 grams will provide 57 calories, 0.3g fats, 14g carbohydrates, and 0.7g protein.

8. Avocado

Avocado fruit is full of fat, but it’s a highly healthy fruit with lots of nutrients. It contains Vitamin C, B5, and K. It also contains potassium and hence is one of the best fruits for bodybuilding. Avocado is packed with dietary fiber at a rate of 13 grams per fruit.

Bodybuilders on a vegetarian diet need a high-fiber diet as it helps to reduce spikes in blood sugar. It also reduces fat storage and is the source of heart-healthy monosaturated fat.

A 100-gram serving of avocado fruit contains 160 calories, 15g fat, 2g protein, and 9g carbohydrates.

9. Kiwi

Most people believe that oranges are the richest source of Vitamin C. What they don’t know is that Kiwi contains more of the nutrient than oranges. A kiwi contains 154% Vitamin C in every 100 grams, while oranges only have 88%.

Kiwi also contains antioxidants that work fast in promoting fat loss. Eating kiwis regularly will help you achieve a lean body while promoting muscle building.

A lack of Vitamin C can hinder fat burning during workouts. The vitamin is essential in the synthesis of carnitine. This is a molecule required for the oxidation of fatty acids.

A 100-gram serving of kiwi provides 64 calories, 1.1g protein, 0.5g fat, and 15 grams of carbohydrates.

10. Almonds

You may think almonds are a nut, but they are actually part of the peach family, and thus classified as a fruit. Almonds help the body in more ways than just bodybuilding. They are a good source of elements that promote good skin health. As one of the recommended fruits of bodybuilding, they are rich in carbohydrates, protein, and calories.

Almonds contain fats, and hence you need to take them with caution. It’s an affordable fruit for muscle building and one of the main ingredients in supplements.

A serving of almonds will nourish you with 576 calories, 21g protein, 22g carbohydrates, and 49g fats.

11. Watermelons

Watermelons are a refreshing source of citrulline. This is an amino acid required in the production of nitric oxide (NO). NO is facilitates blood flow to muscles for the delivery of recovery nutrients and anabolic elements to the body.

Watermelons also help relax and dilate blood vessels, making you feel energized and relaxed. Its high water content also keeps your body well hydrated.

12. Oranges

Oranges are decent fruits for bodybuilding as they contain high levels of Vitamin C. They also are a source of beta-carotene, Vitamin A, calcium, soluble and insoluble fiber, and potassium. Oranges also help keep your blood pressure under control.

A serving of one medium orange has 62 calories, 1.2g proteins, 15.4g carbs, and 0.2g fats.

13. Raspberries

Raspberries are a great source of Vitamin C, folate, and potassium. These are essential elements in helping your body acclimate to the force of your workout schedule. A cup of raspberries will provide in excess of 6 grams of dietary fiber to soothe the digestive system.

Raspberries help in eliminating undesirable fats from the stomach.

14. Cranberries

These fruits contain an extraordinary level of proanthocyanidin, which are cancer prevention agents. They also enhance the cardio framework, making your bodybuilding efforts more enhanced and fruitful.

In the past, cranberries were used to treat kidney and bladder diseases. Just like oranges and kiwis, cranberries also contain a decent amount of Vitamin C.

Bodybuilding Meal Plans

When choosing the best fruits to eat, it’s also essential to check your diet. Ensure you choose foods that help you stay lean while building plenty of muscles. A typical plan should include snacks, which should be a wide variety of fruits.

Timing and portion control are crucial in your pre-workout meals. Consume your meals an hour before your workout session and avoid heavy meals. Eat enough food to energize and fuel your muscles but not too much that it sits in the stomach.

In some cases, you might need to work with a nutritionist to come up with a plan that best suits your goals.

Final Thoughts

Your bodybuilding efforts are enhanced by the foods and fruits you eat. Some fruits are highly effective in keeping your energy levels high while eliminating unnecessary fats from the system. The best fruits for bodybuilding are best consumed in the morning on an empty stomach.

Some others can be consumed 30 to 60 minutes before a workout session. Others are best consumed after a workout session to replenish your energy levels. You should identify the right plan that works for you.

For the best results from the bodybuilding fruits you eat, it’s essential to check the foods you consume. Fatty foods and foods high in carbs should be consumed in moderation. Prepare your meal plans to ensure you capture all your dietary nutrient requirements in each meal.

If you’re consistent in the fruits and foods you choose for bodybuilding, you’ll see results within a short time.