When you are considering what to eat when you’re trying to build muscle, fruit is probably not the first thing that you would think of. But the advantages of eating fruit are plentiful and obvious. For example, their potassium encourages muscle growth and their antioxidants protect muscles from damage.
Quite often fruit is overlooked for its nutritional importance. This is especially true for when it comes to building strength and muscle mass. But by adding a few pieces of fruit to your workout plan it’s possible to see some serious results that you otherwise would not have thought possible. If your goal is to build muscle then read on to find out how you can do just that.
- Bananas
If you really want to build muscle mass then bananas are a must have food to include in your diet. Bananas don’t just give you immediate and ongoing energy for a workout, they also work just as well after a workout to help replenish muscle energy stores.
The average sized banana contains about 20 grams of sugar. Unlike other sugars that immediately convert to energy, the fruit sugar in bananas is slowly absorbed by the body, providing you with an ongoing energy source.
Bananas are also rich in carbohydrate and help put a stop to muscle breakdowns and to restock muscle glycogen levels. They are also an excellent source of potassium which can help with muscle contraction.
You should aim to have two to three bananas a day. Why not slice some up for your breakfast, have one whole before your daily workout or blend one into your post-workout protein shake?
- Blueberries
Frozen blueberries are considered by many to be a ‘super-food’ thanks largely to their vitamin, mineral and antioxidant content. Blueberries are frozen to lock in antioxidants. These antioxidants fight free radicals which attack our bodies when they are in weakened state following an intense weight training session. By keeping these antioxidants at bay we can recover quicker. By recovering quicker,the faster we can grow muscle. In addition, blueberries boost brain function for better mental and physical performance.
Have them as a snack or put them in yoghurts or shakes to add a pinch of extra flavour. Having at least one cup a day is the recommended daily intake for you to feel any benefit, so be sure to make this the minimum.
- Watermelon
Watermelon is enriched with an amino acid called citrulline which when it converts to arginine increases blood circulation, which in turn develops and maintains muscle mass. Bodybuilders love watermelon for it’s nitric oxide content, which is responsible for increasing blood flow to the muscles. This in increased blood flow to the muscles will help you feel less sore after a gruelling workout and help you recover better between sessions.
It’s a particularly good idea to have watermelon after a workout. It’s full of carbohydrate which helps toward replenishing depleted glycogen stores.
- Avocado
If you want to put on some serious muscle then this is the fruit to do it with. They contain 22 grams of mono-unsaturated and poly-unsaturated fats which are considered healthy heart fats that help to reduce blood cholesterol levels and regulate blood pressure.
Many bodybuilders opt for a high-protein diet often leaving out any fibre. Avocado is full of fibre which is something that discourages fat from storing on the body, so it’s well worth considering adding avocado to your diet plan.
Avocado works best as part of guacamole or as part of a side salad. For the best results try one avocado a day.
- Kiwis
Kiwis really pack a punch in terms of nutrients for its relatively small size. Kiwi is high in vitamin C which is an essential recovery vitamin. Kiwi also contains a percentage of your daily intake of copper which helps the body metabolize oxygen better which leads to better training performance. But it doesn’t stop there. Kiwi also contains as much potassium as a banana which helps your body battle against the effects of dehydration.
You can add kiwi to your favourite protein shake, smoothie or healthy dessert. Again, it’s recommended that you consume at least one a day to feel the effects.
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