The Basic Facts On Muscle Building Fruits


Vince Del Monte, WBFF Pro Fitness Model, Certified Fitness Trainer
and Nutritionist and author of No Nonsense Muscle

What your muscles are craving.

When you think about it, our muscles don’t need very much. Water, carbs, and protein right? Well when you break it down, its not that easy. In order to build muscle you must have a lot of protein in your diet, but that’s not all you need.

The body is a giant order of systems. You want all systems to be operating at top performance to build high quality muscle…and lots of it! So we have to make sure we are in taking the proper foods to make our body stay in an anabolic state to build muscle and burn fat.

Why fruits are important to building muscle?

Fruits are very healthy foods and are high in vitamins, fiber, minerals, and antioxidants. They also are low on calories and fat, which is why body builders will shoot fruits into their diets pre-contest minimize body fat.  Lets talk about a few of these traits fruit have.


This is a very important factor as to why to include fruits into your diet. Fiber is doing to help break down everything else you intake. Not only does this take dress off your digestive system, it can now focus on what’s important, absorbing nutrients and speeding up protein break down, which is going to increase protein synthesis. This will help you and your muscles do one thing…grow.

Vitamin C

Vitamin C is important to all the cells in the body. It is the first thing when it comes to helping your body against unwanted invaders.

How much fruit do I eat?

Fruits contain fiber and vitamin C so why not just eat as much as I can to get more fiber and more vitamin C..right? Wrong! Fruits contain a high amount of sugar therefore cannot be eating in abundance. Now lets not get this sugar confused with the same sugar as candy. It certainly is not like that, however there is a better way to intake the fruits. They should be taken in a time frame where your body is going to most active and right after a workout. Morning is probably the best time because that is when you are starting your day.

If you are watching your carb intake and are trying to cut down, then you may want to set a limit on 1 or 2 servings of fruit a day and keep it in the morning since it’s a fast burning carb. If you are trying to gain some weight then you can add in more fruit into your diet just like you are adding more carbs such as oatmeal, wheat bread, etc. They are very convenient since they can easily be added to your protein shakes for extra calories.

But even if you are trying to gain weight, that doesn’t mean eat as much fruit as possible. You would want to save your appetite for other sources of food you need. Just keep in mind that although fruit is healthy for you, it still is a simple sugar and if not used, it will store as fat.

muscle building fruits

Which fruits should I eat?

Although all fruits are good for you, there are some that will benefit your body’s muscle building needs more then others. So we want to include those more in our diets then the others.

Should I take fruit after my workout or dextrose?

Fruit sugar is known as fructose.  You might think this is a great source, but the glycemic index is only 11 for a 25 gram portion.  This means it is not digested quickly and does not raise insulin levels to a great degree.  What this means is that fruit sources are not a good source of carbs for the post-workout drink.  It’s not horrible, just not as effective as dextrose.

Dextrose: Also known as glucose.  You can buy this powder from various sources and it’s really cheap.  It has a rating of 96 for a 50 gram portion.  This is a more common source of sugar for the post-workout drink, instead of fruit, because of how fast it’s absorbed.  The only problem, many guys take too much resulting in a spill over response leading to fat gain.

muscle buiding fruits vince delmonte


These are most likely the best fruit all around. Research has shown that just 2 bananas can give a person enough energy for a 90 minute workout. That’s pretty amazing. They are also great for post workout. They have lots of potassium and since it is a fruit, its going to contain simple sugars which is going to restore glycogen to your muscles and help you absorb your protein faster to the muscles. Potassium is a must for anyone lifting weights because its going to balance the water in your body, send oxygen to the brain, but most importantly for us lifters, prevent our muscles from cramping.

Blue Berries

Blue berries are a great source of antioxidants which help get rid of free radicals. After an intense workout, your body is going to produce all sorts of free radicals which can damage the muscle tissue and definitely slow recovery. So the best thing to do is throw some blue berries into your body within an hour or so prior to working out. This will help reduce the amount of free radicals you produce dramatically, making you recover faster and get your results quicker.

Citrus Fruits

These would be oranges, grapefruits and more. They have excellent sources of vitamins and minerals our bodies need everyday. The primary one being vitamin C which I told you about earlier. These would be something to include primarily in breakfast. Get the simple sugars and vitamins in you to help start your day.


We have a good understanding now on why fruits are important. For me, when dieting, I don’t get to consume as many carbs which is mainly the foods that taste good. I’m looking at a plate of chicken and some veggies most of the time. By adding in some piece of fruit I notice it can increase my appetite to get down the other foods I need to preserve muscle while dieting. So fruits do a little bit more then we thought.

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4 thoughts on “The Basic Facts On Muscle Building Fruits

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  4. Just a quick questions I try to eat fruits at least 3 times a day. In the early morning I eat an orange with the breakfast and in the afternoon I eat a banana after my workout then later around six I might eat strawberries, blue berries or an apples with a small snack like some yougurt and crackers. of course through the day I keep track of my calorie intake and I’m constantly varying my protein sources through the day and the whole thing. I’m on bulking phase and I just want to make sure I’m eating fruits in the right way.

    I would really appreciate your thoughts on this, thanks a lot.

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