For most people, fruit is definitely not the first thing that comes to mind when they think of muscle building foods. In reality they can be a very helpful tool for doing so. Fruits promote muscle growth because they contain potassium, which contributes to the muscle building process. Carbohydrates found in fruit can prevent muscle from being catabolized during exercise. Furthermore, abundant antioxidants shield muscle from oxygen based damage.
Potassium Promotes Hypertrophy
What comes to mind when people think of potassium are drinks like Gatorade that are used to keep electrolytes in check. There’s definitely no association in their minds with growing muscle tissue.
In reality, a lack of potassium in your diet prevents your body from up-taking amino acids into the muscle. This limits protein synthesis and muscle growth.
Carbohydrates Protect Against Muscle Breakdown
Carbohydrates are stored in in the liver and muscles as glycogen. If these stores become depleted, your body will turn to burning muscle tissue for energy.
As a result of this fact, the Academy of Nutrition and Dietetics recommends that people who lift weights consume a high percentage of their daily calories from carbohydrates. Fruit is constituted of primarily carbohydrates, making it a good and healthy source of acquiring carbohydrates. Specifically cherries, dates, grapes, pineapple, and pears carry a high amount of carbohydrates.
Free Radical Protection
Vigorous exercise promotes the creation of free radicals in your body, which can harm cells. Many people take supplements just for this reason. What they don’t know is that you can get the same antioxidants from fruit. Just eating fruits like apples, grapefruit, berries and mangoes will load you up on a rich spectrum of antioxidants with which you can protect your muscles from exercised induced harm.
Supplementing Your Diet With Fruit
It really can be just as simple as eating some fruit at the end of the day. Some people like to add fruit to the end of their meals as a desert. As a recovery meal after exercise, you can add protein powder and fruit of your choice to a blender. Fruits promote muscle gain for everyone.