Hi Guys..
The 5 Best Fruits for Building Muscle
When you think about foods to help you build muscle, what are the first things to come to mind? If you're like most people, they're chicken, eggs, lean beef and other protein foods. These are the foundations of muscle-building as far as nutrition goes, but the fruits you eat can also play a really important role in building lean muscle mass.
There is a common misconception out there that "fruit" should have no place in a bodybuilder's diet- And I beg to differ.
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 my top five fruits for building muscle:
Pineapple
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
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
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.
Bananas
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
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.
When you're restricting your sugar intake, you generally don't get a lot of fruit in your daily diet. It's important to make the
best choices, to get as many antioxidants, vitamins, minerals and fiber grams out of every single fruit.
It's also important to skip fruit juices, which have added sugar and far less fiber, so they tend to spike your blood sugar and insulin levels and still leave you hungry. Always go for whole fruit, eat the skin if it's edible and take the time to enjoy having something sweet.
Having said that, be sure you know how much your intake so that it doesn't exceed your daily cap.
It's also important to skip fruit juices, which have added sugar and far less fiber, so they tend to spike your blood sugar and insulin levels and still leave you hungry. Always go for whole fruit, eat the skin if it's edible and take the time to enjoy having something sweet.
Having said that, be sure you know how much your intake so that it doesn't exceed your daily cap.
Eat Clean, Train
Dirty!
2 comments:
Im still learning how to incorporate fruits into my diet I've always been told limit fruits because of the high carb(sugar) content.
Tracy, yes it's basically fructose that contribute to the macro. Moderation is the key. You still need fruits because they have natural phyto, lots of micro nutrients that helps for recovery and building muscles as well :)
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