Bodybuilding: Which Fruits Are The Best To Eat?

Fruits can help to provide valuable phytochemicals that improve well-being and can even speed up the potential gains.

Sliced Watermelon


The fructose content of fruit is a concern for many bodybuilders because it’s a sugar type that isn’t able to benefit the muscles. But choosing the right fruit can actually be helpful for those investing time in the physique business. Fruit can add fiber to the diet. Each type of fruit can include a healthy dose of nutrients, from antioxidants, vitamins to minerals. Berries are one of the most beneficial choices. While whole fruit can be healthy, try to cut the intake of fruit juice as this can lack the fiber content, is loaded with sugar, and quite calorie dense.

Below are several of the best fruits for bodybuilding:

What to eat in the morning?

A perfect time to eat fruit is first thing in the morning. While sleeping, the glycogen in the body is naturally burned up by the liver to help supply the brain with glucose. Should the glycogen levels in the liver start to fall below a certain level, the body will start to break down muscle protein to help with converting amino acid into glucose to help the brain. Early morning snacks minimize the chance of sugar being transformed into fat.

Eat one or two of the following fruits in the morning: banana; 1 wedge of honeydew melon; orange, or cup of diced pineapple.

What to eat before a workout?

A great time to stock up on healthy fruit is 25-45 minutes before engaging in an exercise routine, especially for those that haven’t had a high carbohydrate meal for two or three hours. The fruit sugar (or fructose) is able to replace the lost glycogen in the liver that has depleted throughout the course of the day. This is slowly delivery to the working muscles when exercising and helps to save the muscle cell glycogen. Aim to keep the muscle glycogen level up to avoid issues with muscle fatigue.

Eat one or two of the following as pre-workout choices: apple; cup of grapes; pear; 2 cups of raspberries; 2 cups of strawberries, or 1 wedge of watermelon.

What to eat after a workout?

After a high-intensity workout a varied mix of fresh fruit is certain to help with replenishing the levels of glycogen in the liver and muscles. Fruit is low on carbs and offers about 25-30 grams. For optimal muscular growth, the preferred intake of carbs is at least 45-115, which is achieved by eating oatmeal, rice, potatoes, or white bread. Alternatively, you can just rely on the whey protein shake which should include at least the extra 25 grams of carbohydrates required.

Eat one of two of the following post-workout choices: apple, 1 cup of cherries, cup of grapes, peach, 2 cups of raspberries, or 2 cups of strawberries.

Swap supplements for fresh fruits

Fruit benefits can go far beyond the replenishment of glycogen. Numerous fruits offer a variety of benefits, including:

1- Apple

The antioxidant polyphenols contained in apples help to increase the ability achieve fat loss and gain strength.

2 – Cherries

Cherries contain anthocyanins, which make a perfect post-working snack to help enhance recovery and reduce inflammation.

3 – Grapefruit

Grapefruit is great for dieting. A regular intake of 8-ources of grapefruit juice or half of a fresh grapefruit two or three times daily can expect to cut the weight in the region of 4-10 pounds over a period of 12 weeks.

4 – Orange

Oranges are loaded with vitamin C which is perfect for a pre-workout snack for its ability to protect NO (nitric oxide) from breaking down due to free radicals.

5 – Watermelon

A watermelon with its high concentration of citrulline helps promote nutrient delivery and blood flow because the citrulline transforms into nitric oxide and arginine.

Just make certain the fruit is well-timed and chosen and that you plan on fueling up using whole fruits, which is much more favorable compared to a fruit smoothie or juice that includes a high concentration of fructose and calories. A smoothie every now and then is perfectly fine, but they should be moderated to avoid overindulgence.

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