play an essential part in our diet. They are a nutritional powerhouse
and provide an array of vitamins and minerals for a healthier
body and strong immune system. People who like to keep fit and
healthy eat fruits regularly but what about people who practice
bodybuilding? Are fruits good for bodybuilding?
is a debate on bodybuilding forums as to whether fruits are good
or bad since fruits are usually high in sugars notably fructose,
a naturally-occurring sugar but the truth is no matter what you
do, you still need to eat fruits for health. Bodybuilders can
eat fruits without problem but with moderation since you need
to limit your fructose intake notably during your cutting phase,
on the other hand, if you're bulking you can eat more fruits.
While fruits are not directly responsible for building muscle,
they can aid the process. Here are top 3 fruits for bodybuilding:
of the most popular fruits for bodybuilding is the banana. Bananas
are a medium Glycemic Index(GI) carbohydrate at 53 which is not
bad. The higher the GI, the faster the digestion and the lower
the GI, the slower the digestion.
are loaded with potassium, an electrolyte which is very effective
for muscle recovery. A medium banana contains 422 mg of potassium
and a plethora of vitamins and minerals. After a grueling workout,
you lose electrolytes via sweat and when this occurs, you're prone
to muscle cramps and soreness as well as fatigue. This is why
eating bananas post-workout can prove really helpful to replace
your electrolyte depletion.
don't only contain fructose but a good amount of glucose as well
which is why they are popular post-workout in whey protein shakes
to replenish your depleted glycogen stores(energy storage cells).
Many bodybuilders will vouch that you need glucose also known
as dextrose post-workout for your simple carbs. Bananas can also
be used pre-workout to provide energy for your workout or simply
added in your morning cereal like oatmeal, oat bran or muesli.
need no introduction as they are one of the most healthiest fruits
money can buy. There are many types of berries like blueberries,
strawberries, blackberries, raspberries, goji berries and acai
Berries are a storehouse of nutrients like antioxidants and they
also have a great amount of fiber to slow carbs digestion and
absorption thereby controlling your blood sugar levels and preventing
insulin spike which can stimulate fat gain.
1 cup of raspberries(123 g) contains 8 grams of dietary fiber.
Berries are great in protein shakes as well as for breakfast.
have been getting a bad rap due to their high fat content but
the truth is they are one of the best fruits you can eat for bodybuilding.
Packed with potassium, fiber and healthy fats notably monounsaturated
fats, they are in fact very effective for muscle recovery as well
as for building muscle. Like mentioned earlier, potassium is essential
after exercise but healthy fats can play a key role in protein
you're bulking up, eating healthy fats are in fact recommended.
Proper fat intake is vital if you want to get bigger, fuller and
1 cup of avocados(146 g) contains 708 mg of potassium, 10 grams
of dietary fiber, 14 grams monounsaturated fats and a fair amount
of protein at 2.9 grams. One popular way to eat avocados is in
your morning protein smoothie. One scoop of whey protein isolate
and half an avocado mixed with some low-fat milk and you're good