Body Building Resources

Are Fruits Good For Bodybuilding?

Fruits 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?

There 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:


One 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.

Bananas 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.

Bananas 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.


Berries 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.

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.


Avocados 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 synthesis.

If you're bulking up, eating healthy fats are in fact recommended. Proper fat intake is vital if you want to get bigger, fuller and harder muscles.

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 to go.

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