Best Fruits For Muscle Gain

Best Fruits For Muscle Gain

We usually associate fruits with dieting. However, they are great for building muscle. Fruits have a natural source that contains carbohydrates with a good quantity of minerals and vitamins. It is crucial to have a proper workout to gain muscle. However, fruits are also vital for energy and calories.

Some people avoid fruits in bodybuilding due to the presence of sugar. But some fruits are rich in carbohydrates, vitamin C, antioxidants, and potassium that helps in muscle gain. Our body requires micronutrients in the form of minerals and vitamins.

The lack of nutrients will lead to health deficiency that may hinder your progress toward bodybuilding. Thus, fruits are equally crucial for muscle gain.

To know more, let’s further delve into this topic!

Fruits For Muscle Gain

How Do Fruits Help In Muscle Gain?

Fruits take care of your daily intake of calories. It nourishes your body after working out. In addition, fruits contain fructose that is known to be a great source of calories.

After an intense workout, consuming fruits helps to boost your energy. Fruits contain potassium that helps in muscle gain, while antioxidants avoid muscle damages caused by oxidative.

Furthermore, fruits also help in creating a balance between protein, carbs, and fats. After balancing your body, it avoids fatigue, gets energized, and allows speedy recovery.

One can obtain micronutrients from food supplements. However, it’s better to absorb nutrients naturally than to consume a pill.

List of The Best Fruits For Muscle Gain

Here is our list of Ten amazing fruits that you can include in your diet for building muscle:


Bananas are a great source of potassium that is vital for muscle gain. If you plan to include bananas in your diet, it’s advisable to eat in the morning.

It will help to refill the glycogen levels. Bananas are also known as fruit for building muscle as they instantly help to maintain and form muscles.

It would be best to have a banana on an empty stomach in the morning or before you exercise. You can also have it as a protein shake or banana juice infused with milk.


Avocado is a fruit that has a large intake of fat. However, it’s a healthy fruit with a vast amount of nutrients. It consists of Vitamin B5, K, and C. Avocado also has potassium known for building muscles. It is considered one of the best fruits for muscle gain. In addition, the fruit also has high dietary fiber.


Oranges are considered to be a great source of vitamin C. However, what you don’t know is that kiwi has more nutrients than oranges! In every 100 gm of kiwi, it contains 154% vitamin C.

Oranges contain only 88%. Kiwi also contains antioxidants that help in burning fats. In addition, eating kiwi will lead to attaining a lean body.

It will also help in promoting body muscle. You should know that vitamin C is vital for burning fat during the workout session. When you lack vitamin C, it will block the fat-burning process.


Many consider almond as nuts, but it belongs to the peach family hence categorized as a fruit. Almonds help in building muscle.

The fruit is an excellent source of carbohydrates, calories, and proteins. Note that almonds are known to have fats; hence be careful while having them. It is also one of the main ingredients in supplements.


Watermelons are a great source of nitric oxide (NO), which are highly rated by bodybuilders. It helps improve blood flow in the muscle, thus enabling the recovery of anabolic compounds and nutrients. Watermelons also help to keep you hydrated. You can have after work-out to fuel energy.


Blueberries are super-fruits that helps in the growth of muscle. It contains a high content of antioxidants that helps to gain muscle mass.

Antioxidants are known to fight attack against free radicals which is vulnerable after working out. One of the critical factors in building strength and muscle is fast recovery because a quick recovery helps to gain muscle fast.


Guavas grow well during the summer season, allowing them to have high water and protein intake.

They are also one of the best fruits for gaining muscle. In addition, they are also a great source of energy. Guavas are also rich in dietary fiber, vitamin B6, C, B12, A, and D. They also have a high intake of lycopene and antioxidants.


We all know that oranges are a great source of vitamin C. They are also rich in vitamin A, potassium, calcium, and beta-carotene. Oranges also help to keep the blood pressure intact. You can include orange in your workout diet as it helps in replenishing your body.


Raspberries are rich in potassium, vitamin C, and folate. These are vital elements to keep your body intact while working out. In addition, they also help in burning unwanted fats. You can also consume a cup of raspberries for better digestion.


Mangoes are rich in calories. They offer both micro and macronutrients to your body. Mangoes are also considered one of the best fruits for building muscle. So, it would be an excellent choice to add to your nutrition plan. They also contain elements like potassium, calcium, phosphorus, fiber, and magnesium.



Building body muscle requires an individual to have proper food and fruits. Your body needs nutrients to fuel energy and fight free radicals. Therefore, it’s essential to have an appropriate intake of good quality fresh fruits and foods.

It would be best to create a proper diet plan to enhance the growth of muscle. In addition, make the right diet plan that suits you.

It is also advisable to know the fruit that you consume. To get a good result, you should know the type of fruit you eat.

If you plan to gain muscle, eat fruits that are known for muscle gain. Also, check on the food you consume. When you follow a proper diet consistently, you will see progress over a short period.

Jason Shaw is an experienced bodybuilder, gym owner, nutritionist and content creator for many websites. He has competed at a high level and wants to bring that experience in muscle building, fitness and nutrition including supplements to our many readers, whether you're a skinny guy want to build muscle or a seasoned bodybuilder.

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