​10 fruits that can help in muscle growth​

Nov 23, 2024

TOI Lifestyle Desk

Fruits play a key role in muscle growth

A good diet plays a vital role in muscle growth by providing the essential nutrients needed for repair and development and fruits are undoubtedly the best source of nutrients. Here are a few fruits that can help in muscular development.

Banana (1.1 g protein per 100 g)

Bananas are high in carbs and potassium, and replenish glycogen stores and prevent muscle cramps. You can eat them raw or add to smoothies. It is good to consume pre or post-workout for energy and recovery.

Guava (2.6 g protein per 100 g)

Rich in protein, fiber, and vitamin C, guavas support muscle repair and immunity. Have them as mid-morning or evening snacks sliced up in pieces or as juice.

Mango (0.8g protein per 100 g)

Packed with carbs and vitamins, mangoes boost energy and aid recovery. Have it post-workout as sliced pieces or prepare a smoothie out of it.

Pomegranate (1.7 g protein per 100 g)

Rich in antioxidants, it reduces inflammation and improves blood flow to muscles. You can have pomegranate juice after workout to aid recovery.

Papaya (0.5g protein per 100 g)

Papaya contains papain, aiding protein digestion and reducing muscle soreness. You can have it fresh or add them to your salads. Have it post meal or as a mid day snack.

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Chikoo (0.4g protein per 100 g)

High in carbs and antioxidants, it fuels workouts and supports recovery. Have it as a smoothie pre-workout for sustained energy.

Watermelon (0.6 g protein per 100 g)

Hydrating fruit rich in citrulline, improving blood flow and reducing fatigue. Have it fresh or as juice pre- or post-workout for hydration.

Amla (0.9 g protein per 100 g)

Packed with vitamin C, amla aids muscle recovery and immunity. Amla works good when eaten early in the morning or as a post workout snack.

Custard apple (1.7g protein per 100g)

Rich in carbs, it replenishes glycogen and supports muscle repair. It can be eaten fresh as an evening snack or post-workout.

Jackfruit (1.5g protein per 100 g)

Jackfruit contains protein, carbs, and potassium, boosting muscle repair and energy. Consume jackfruit during lunch or as a post-workout snack for sustained recovery.

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