Fruits provide antioxidants; vitamins and minerals that you need to not only stay healthy but to build lean muscle. Since fruits tend to be somewhat limited on most low-carb diets, you want to make sure that the fruit you do eat gives you as much bang for your buck as possible.
Here are the Top 5 fruits for building muscle:
Pineapple is an awesome fruit to eat post-workout. Not only does it give you a quick burst of energy, but it also delivers steady energy because the fiber in it slows the absorption of sugar. But that’s not what makes pineapple a bodybuilder’s favorite fruit. Pineapple is also rich in bromelain, an antioxidant that reduces inflammation and muscle pain.
Watermelon is one of the healthiest fruits you can eat. Its high water and fiber content make you feel satisfied, the fiber slows sugar absorption and it’s one of the best sources of the amino acid citrulline. Citrulline is used to make arginine, another amino acid, which is really important for your nitric oxide levels. That nitric oxide is a natural vasodilator – it dilates your blood vessels, which helps you to look pumped, but also helps speed nourishment to your recovering muscles.
Apples are loaded with fiber, which means they provide steady, slow energy and have a low-glycemic index. The skin is also loaded with polyphenols, which help to increase strength and fight body fat.
Aside from being loaded with fiber, bananas are also a great source of potassium. Potassium helps control your fluid levels, draws water to your cells and help to keep you from getting muscle cramps.
Berries are loaded with antioxidants, which can not only help you avoid illness, but also speed muscle recovery, reduce inflammation and build your heart health. They’re jammed with fiber, so they’re one of the best low-glycemic fruits.