Should Bodybuilders eat fruits for muscle building? Yes! Absolutely. We tell you why it is so!
Think of fruits …. and what comes to mind? Sugar, glucose, carbohydrates … always shunned in bodybuilding, no? Every article says they add tires to your tummy. However, fruits are beneficial if, for a moment, you keep the sugars out (we will show you how to counter it)!
Fruits are loaded with phytochemicals, vitamins, minerals, antioxidants, soluble and insoluble fibers and what not. They pack so big a punch, which just cannot be matched with any other food. It is utter shameful if—just for sugars—bodybuilders ignore them.
We know that research prevents most of us to stay away, and for some good reason.
Top 10 Best Muscle Building Fruits
Fruits contain fructose, a type of sugar our muscles cannot utilize directly, only liver can. The liver usually converts fructose into glycogen, the form our body converts carbohydrates to. But again, the liver has a fixed capacity for conversion and anything above, it conveniently ignores the fructose, which then is stored as fat.
The BIG question is, how do we know whether liver’s capacity is over? Also, is it wise to avoid fruits altogether?
Fortunately, there are a few times when we do not need to know the answers. In simple words, in our daily routine, there are times when eating fruits is beneficial.
Best Time(s) for Bodybuilders to eat Fruits
The “first” best time for eating fruits is just after waking up. After you sleep, liver burns its glycogen reserves to feed your brain and empties all its stock. Further energy is generated by breaking muscle protein, which converts amino acids into glucose and then the brain is fed.
Why wait guys? Start eating your fruits. But wait, don’t gobble too many in one go, after all there should be a limit, no? Instead of having just one fruit, try different fruits so that along with fructose, you also get the best of all worlds, more vitamins, minerals and all the goodies fruits pack within.
Best Assorted Fruits Bowl
Try having pieces of these fruits. They not only differ in colour but also vary in their nutrients and lend a sense of credibility to your eating.
Drizzle some lime juice and some salt before eating. Salt brings sodium and lime brings vitamin C.
The “second” best time to eat fruits is around 1 hour before your workouts. While working out, the glycogen stored in muscles can be put to use, BUT when you eat fruits, the supply of fructose helps keep the stored glycogen remain untouched. Moreover, even if you overeat now, your workouts will ensure no fat generates.
Suggested fruit bowl
- Big wedge of watermelon***
- An apple
- Few grapes
- A pear
- A small banana
- An orange
(***contains Arginine, producing Nitric Oxide, which in turn builds and supplies oxygen to all body parts)
The “third” best time to eat fruits is just after your workouts. But remember, your muscles also need protein along with the carbohydrates, that is fructose. While working out, most of the glycogen stores would be gone hence eating fruits will always benefit.
As mentioned above, whey protein aptly fits in for required nutrition so ensure your scoop has at least 20-25 grams of protein.
After workouts, your body generates your appetite so include some potatoes, oats or some bread at least to fill you up nicely.
Suggested Fruit Bowl
- An apple
- A medium banana
- A cup of grapes
- A big guava
You are now armed with a wealth of information on how you can eat fruits and get all the beneficial qualities that help your muscle building. We talked about watermelon which has arginine and how it benefits bodybuilders. The other fruits also have similar benefits and it makes sense that you should know those as well.