Are you looking to pack on muscle and build a stronger physique! Look no further than these 15 best fruits for muscle gain.
Thank you for reading this post, don't forget to subscribe!These high protein fruits can help you in your journey of building muscle mass. These delicious options are not only bursting with flavor, but they also contain high grams of proteins, which is essential for muscle growth. Get ready to supercharge your workouts and achieve your fitness goals with these incredible high protein fruits for muscle-building.
15 High Protein Fruits for Muscle Building!
If you are looking to pack on some muscle and look stunning for your next beach day then along with exercise, you also need to be eating enough protein to speed that along.
Many people believe that you have to eat lots of meat to get sufficient protein in your diet. But did you know that you can eat fruits too.
In this post, I will show you some of may favorite high-protein fruits! We’ll also discuss the benefits of each fruit and how they can help you reach your goals. So, if you’re looking for a healthy and delicious way to add more protein to your diet, keep on reading.
Which fruit is best for muscle gain!
If you’re looking for a high-protein fruit that will help you build muscle, our top pick is the humble guava. Guava is an excellent source of protein, vitamins, and minerals.
It has almost 4.2 gms protein per cup! It also contains a compound called quercetin, which has been shown to boost muscle growth.
Best Fruits For Bodybuilding:
Let’s now take a look at our list of the best high-protein fruits to help with muscle building.
1. Avocado
2 grams of protein per medium-sized fruit.
Avocados are a great source of healthy fats omega 3 fatty acids, and vitamins such as vitamin E and vitamin B. But did you know they are also a great source of protein.
They’re perfect for adding to smooties for an extra boost of protein and fats. One cup of avocado contains about 3 gms of protein! This makes it an excellent choice for those looking to build muscle.
You can also make a high protein and well balanced lunch by combining grilled chicken breast, brown rice, leafy greens and some sliced avocado.
2. Guava
4.2 grams of protein per cup
As we’ve already mentioned above, nothing beats guava when it comes to high-protein fruits! Many professional bodybuilders consider guava to be a ‘super-food’ because of how effective it is during weight training. Guava is also a great source of vitamins C and A, which are essential for maintaining a healthy immune system.
3. Blackberries
2 grams of protein per cup
Blackberries are a delicious and nutritious fruit that is high in fiber, antioxidants, and protein. One cup of blackberries contains about 2gms of protein. This may not seem like much, but it can add up over time! Blackberries are also a good source of magnesium, which is essential for muscle growth and development.
4. Apricots
2.3 grams of protein per cup
Apricots are a sweet and tangy fruit that is high in fiber and antioxidants. One cup of apricot contains about 2.3 grams of protein. On top of all that, they’re also a good source of beta carotene, which is essential for healthy skin and eyesight.
5. Kiwi
2.1 grams of protein per cup
Not the bird, but the fruit! Whit a solid 2.1 grams of protein per cup, this green wonder is a great way to add some extra protein to your diet. Kiwis are also packed with vitamins C and E, which are great for boosting your immune system.
6. Apple
1 gms of protein per one apple
One of the most popular fruits in the world, apples contains a decent amount of protein (about 1gm) per fruit. Although it’s not going to give you muscles overnight, it’s an easy and convenient way to get those gains in.
Apples are also a great source of essential amino acids the help regulate insulin levels and keep you blood sugar from spiking.
Spread some peanut butter on your apple slices, and you’ve got one of the greatest protein-rich snacks ever.
7. Jackfruit
2.4 grams of protein per cup
This sweet, crunchy delicacy from tropical Asia is not only delicious but also packed with protein and nutrients. It also has a texture similar to that of pulled pork or shredded chicken, so you can easily get your protein fix and use it as a great substitute for meat! What better fruit to get jacked up on than the jackfruit.
8. Orange
1.7 grams of protein per cup
Oranges are a great source of vitamins C, but they’re also a good source of fiber and protein. One cup of oranges contains about 1.7 grams of protein. Eat this sweet fruit as an after-workout snack for maximum effect.
9. Banana
1.3 grams of protein per banana
Did you know that bananas can fuel your workout just as much as any sports drink out there! Easy to eat, a good source of potassium, and with a good amount of protein (1.3 grams per fruit), bananas are an ideal pre-or post-workout snack.
Due to their high content of potassium, bananas can also help with muscle cramps.
10. Passion Fruit
2.2 grams of protein per cup
Passion fruit is a vibrant and tangy fruit known for its unique flavor. It contains approximately 2.2 grams of protein per cup.
This fruit is also a great source of dietary fiber, vitamin C, and vitamin A. Additionally,passion fruit offers beneficial plant compounds that possess antioxidant properties.
11. Watermelon
Watermelon contains mostly water and very little protein or fats. Hence, you might be wondering why it’s on this list.
The truth is that watermelon contains a high amount of citrulline, which is later converted to nitrous oxide in your body. Nitrous oxide increases blood flow to the muscles and helps with nutrients recovery, both of which helps with muscle building.
So next time you’re feeling lethargic during your training session, try eating some watermelon for an energy boost.
12. Durian
2.2 gms of protein per cup
Durian, known for its distinct odor and custard-like texture, provides around 2.2 grams of protein per cup.
This tropical fruit is a good source of vitamin C, dietary fiber, and various minerals like potassium and manganese. It is also rich in healthy fats, including monounsaturated fats, which are beneficial for overall health.
13. Cherimoya
2 grams of protein per cup
Cherimoya is a tropical fruit with a creamy, custard-like texture and a sweet, tropical flavor. It contains roughly 2 grams of protein per cup. Cherimoya is a good source of dietary fiber, vitamin C, and B vitamins like vitamin B6 and folate. It also offers potassium, magnesium, and antioxidants, contributing to overall health and well-being.
14. Raspberries
1.4 grams of protein per cup
They are packed with dietary fiber, antioxidants, and vitamin C. Raspberries also contain flavonoids, which have been associated with potential anti-inflammatory and anticancer effects source.
15. Pomegranate
1.5 grams of protein per cup
Pomegranates are known for their vibrant ruby-red arils and refreshing taste. They offer approximately 1.5 grams of protein per cup. Pomegranates are a great source of antioxidants, including punicalagins, which have been linked to various health benefits.
They are also rich in vitamin C, vitamin K, and dietary fiber, promoting heart health and aiding digestion.
There you have it! Our list of the top high-protein fruits for muscle building.
While these fruits may not provide as much protein as other sources, they still offer a range of essential nutrients, vitamin, and antioxidants that play an important role in overall health and well-being. Its important to incorporate a variety of protein-rich foods from different sources to meat your daily protein needs for muscle building and maintenance.
I love to combine these muscle building fruits with other sources of protein such as cottage cheese with fruit, greek yogurt and in smoothies alongside some whey protein.