Protein or Produce? 5 Fruits That Can Help You Build Muscle

Every bodybuilder knows that you need to maintain a high intake of protein. The problem with this ideology is the lack of micronutrients that are not found in many protein-dense foods. Instead of consuming chicken and asparagus in your next meal, consider incorporating some fruit instead of the veggies. Below are the top 5 fruits you should consume in order to reach the physique you are looking for.


A watermelon is the perfect pre-workout fruit. Not only is it mostly composed of water which will keep you hydrated throughout the duration of your workout, it also contains the amino acid citrulline which helps the production of nitric oxide, or NO. NO is great for any bodybuilder because it encourages blood flow to muscles. This will help you throughout your workout, as well as deliver vital nutrients to your muscle when you are consuming your post-workout meal.


This fruit is packed full of nutrients. It remains one of the fruits with the most protein content as well as large amounts of dietary fiber. Creating a diet regimen that contains high amounts of protein and the correct amount fiber is a tough thing to accomplish. However, one avocado contains about 13 grams of dietary fiber—almost half of the recommended intake. On top of this, avocados contain high levels of heart-healthy fats known as monounsaturated fats.


If you are looking to shed some fat while you are putting on muscle, kiwifruit will help you reach your goals. If you ask an average person what food contains the most Vitamin C, they will likely say an orange. However, kiwis contain more. Vitamin C is important because it aids in the process of oxidizing fatty acids, which will help you burn fat.


As someone with an online athletic administration degree would know, this fruit is dense is carbohydrates and calories, perfect for breakfast or a pre-workout meal. Bananas will help you restock muscle glycogen levels and decrease the possibility of muscle breakdown. If you consume protein shakes, consider blending a banana with your shake to restore your muscular energy.

Wild Blueberries

The blueberry is a powerhouse, full of antioxidants that will keep you healthy. Blueberries are low in calories, doubling as a great snack before a workout. Lastly, these heart-healthy berries will reduce your blood pressure and are a natural anti-inflammatory.

Don’t neglect fruits as a part of your regimen. Although they may be high in sugars, they contain vital nutrients that will help you reach your goals. Whether it is burning fat or promoting a healthy lifestyle, these fruits will help you attain the body of your dreams.