The first thing that comes to mind when we think of muscle building is not eating fruit (Healthy Fruits). A muscle building diet includes fruit as a key component. Exactly why?
A fruit’s nutritional content includes vitamins and minerals such as beta-carotene, vitamin E, and vitamin C. These vitamins and minerals help boost our immune system, as well as keeping our digestive system in check.
In order to maintain and build muscle mass, you need to eat fruit at the right time. According to a Muscle and Fitness Senior Science Editor, “Fruit is a valuable source of phyto chemicals that are beneficial to health. Unfortunately, fructose is an issue for many people. Fructose can only be converted into glycogen by the liver – the form of carbohydrates used to store energy.”
It is best to eat fruit on an empty stomach when liver glycogen levels are full, since sugar (fructose) is converted to fat when liver glycogen is full.
These fruits can be eaten for breakfast or as a pre- or post-workout snack as part of your muscle building diet.
1. Bananas
Bananas are a great breakfast choice (on an empty stomach) because they are loaded with potassium, which is essential for muscle development and maintenance. As a result of bananas, glycogen levels remain stable, preventing muscles from breaking down. As a healthy ‘fast-food’, bananas are convenient, portable, and easy to toss in your gym bag (Healthy Fruits).
2. Strawberries
Strawberries have flavonoids that make them a great pre-workout smoothie ingredient. Strawberry snacks are healthy and will keep you satiated while maintaining muscle mass. A trip to your local you-pick-your-patch is an ideal way to get a healthy, organic treat for your muscles.
3. Raspberries
Raspberries, like strawberries, make great smoothie ingredients, but they are also rich in flavonoids, antioxidants, and micronutrients that support muscle health. For a fit and strong body, adding raspberries to your diet is a good idea.
Fruit is best eaten on an empty stomach, right after waking up or as a snack throughout the day. Nutritionists recommend eating fruit on an empty stomach. When you consume only fruit in the morning, fructose will not be converted to fat. Moderation is key when it comes to most foods. You should consult a nutritionist to determine your nutritional requirements. It’s not just about bench presses and barbells; it’s about eating right and creating a healthy environment for your organs.
4. Oranges
If you want to blast free radicals and toxins before working out, rather than taking a nitric oxide supplement (familiar to most bodybuilders), eat an orange. The Vitamin C in an orange prevents your system from depleting nitric oxide. Blood flow is supported by nitric oxide, which delivers oxygen to muscle groups.
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5. Cherries
There are a lot of nutrients and antioxidants packed into these tiny gems. You can boost muscle recovery time and reduce inflammation by eating a handful of sweet red cherries after a workout. In addition to the anthocyanins (soluble glycoside pigments) that make cherries red, phytosetrols (plant steroids) keep you looking and feeling your best.
6. Grapefruit
You will definitely notice and feel the difference in your physique no matter what grapefruit you choose. Those who consume grapefruit (juice or whole fruit) for breakfast tend to be leaner and thinner than those who do not.
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7. Watermelon
Watermelon is packed with citrulline, an amino-acid that is converted into arginine, which increases blood circulation and helps develop and maintain muscle mass.
8. Apples
Apples keep the doctor away, but any serious bodybuilder knows they help you stay lean and fit. In apples, there are polyphenols, which are micronutrients that enhance cardiovascular function and cell function. For best results, consume one before exercising.
9. Pineapple
Any day would be improved by a cup of diced pineapple in the morning. An antioxidant, anti-inflammatory, and vitamin-rich plant, pineapples belong to the bromeliad family of plants. You can boost your muscle recovery and health by eating a cup of diced pineapple after your workout.
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10. Cantaloupe
During the summer months, melons are readily available and a favorite summertime treat. With a fast digesting carbohydrate, cantaloupe will tantalize any taste bud. As well as being sweet and succulent, cantaloupes are great for increasing muscle mass. You can eat cantaloupe on an empty stomach after a good night’s sleep, or you can eat several slices of melon after exercise.