20 Best Fruits For Muscle Gain (Ultimate Guide)

Certain fruits will be better than others for gaining muscle because they’re higher calories, making it easier to hit your caloric surplus when bulking. 

Key Takeaways

🍌 Caloric and Nutrient Dense: Bananas, dates, and raisins are highlighted as top fruits for muscle gain due to their high-calorie content and rich nutrient profiles, including potassium and antioxidants, aiding in achieving a caloric surplus and reducing inflammation.

🍇 Antioxidant Powerhouses: Fruits like grapes and blueberries provide essential vitamins and contain potent antioxidants like resveratrol and quercetin, which can potentially enhance testosterone levels and reduce muscle damage, supporting muscle recovery and growth.

🍉 Hydration and Muscle Recovery: Fruits such as watermelon and oranges are emphasized for their high water content and potassium levels, promoting hydration and providing citrulline and vitamin C, which enhance blood flow to muscles and support immune function, respectively.

Want to learn more about high protein foods? Check out our article Bodybuilding Foods For Bulking.

Why Are Fruits Good For Building Muscle?

The most important thing for muscle building (besides having the right muscle stimulus) is the number of calories.

To gain muscle, you need to consume more calories than your body needs (calorie surplus).

Some fruits are very calorically dense, so you don’t have to eat much to get a lot of calories. 

This is helpful when bulking because you don’t want to feel ‘physically full’ every time you eat.   

Furthermore, fruit is not considered empty calories, like candy, where you wouldn’t get any nutrients for the calories you consume. 

For example, eating 500 calories from candy (empty calories) won’t have the same effect as having 500 calories from fruit. 

This is because fruit is high in antioxidant capacity.

Antioxidants help decrease inflammation. Inflammation happens naturally in the body, but we must reduce it to prevent muscle soreness.

Adding fruit helps decrease inflammation, which, in the end, helps muscle recovery.

Finally, one of the benefits of fruit for muscle gain is its versatility.

Not only is fruit easy to obtain and carry around, but you can find all different types, which you can eat whole or blend in a smoothie or protein shake. 

For example, if you are looking for something more energy-dense, you can choose a fruit juice or a dehydrated fruit. 

• Related Article: Can You Eat Sugar While Bulking?

Micronutrients In Fruits That Help With Bulking

One of the most significant benefits of fruits is their high levels of certain micronutrients.

Here, you can find a list of the most common micronutrients found in them and why you should include them if you are a bodybuilder.

• Vitamin A. This essential vitamin helps support protein synthesis. For a bodybuilder, this is key to optimal muscle growth and recovery. Furthermore, it is a potent antioxidant that helps decrease inflammation.

• Vitamin E. It is another powerful antioxidant needed to decrease inflammation and recover properly.

• Vitamin C. This is the most common vitamin found in fruits. It is an essential nutrient to add since it helps boost immunity, and with a stronger immune function, you are less likely to get sick. Also, it plays a vital role in forming collagen, an essential protein found in joints. A higher collagen synthesis means stronger joints, which leads to a reduction in injuries.

• Vitamin K. It seems that this nutrient helps improve cardiovascular function (better heart conditions, which leads to better aerobic capacity). Higher vitamin K levels also appear to have more muscle strength and larger muscle mass.

• Vitamin B6. This vitamin helps absorb the amino acids we eat. This is essential for muscle building since there is no material to build muscle if we don’t have enough amino acids. Also, this vitamin is necessary for converting the food you eat into usable energy.

• Folate. It is essential for the production of red blood cells, and additionally, it increases blood flow (more blood towards muscles). Healthy red blood cells and more blood flow mean more oxygen and nutrients to the muscle.

• Potassium. This mineral is essential for muscle contraction. It also regulates heartbeat and controls water balance (having the optimal water amount in the body). Without an adequate potassium level, you run the risk of having muscle cramps.

• Magnesium. Along with potassium, it helps prevent muscle cramps. One of the other essential benefits is that it helps regulate sleep. Muscle gets its recovery during sleep, and that is why having a good night’s sleep is vital for a bodybuilder.

• Manganese. It helps you create the necessary energy for you to train. It converts the food you eat into a usable energy source in the body. Also, it is a powerful antioxidant that helps decrease inflammation.

• Copper.  It plays a role in boosting immunity. This nutrient is often lost during training, essential to replenish with your food.

• Zinc. Another essential nutrient to boost your immunity. It is also part of a powerful antioxidant, and finally, it seems to help repair muscles.

Related: Top 50 Highest Protein Foods Per 100g

Top 20 Best Fruits For Bodybuilding

The top 20 best fruits for muscle gain are: 

1.  Apples

Quercetin is a potent antioxidant found in apples, and it helps reduce inflammation in the body.

Also, it seems to help improve endurance and improve muscle recovery.

• When to eat: pre and post-workout
• Best phase to include: cutting or bulking
• Con: high in pesticides

Read more about whether apples are good or bad for bodybuilding.

2. Grapes

Grapes have a powerful antioxidant called resveratrol.

Some studies have found that it can help improve testosterone levels (male hormone). For a bodybuilder, more testosterone levels mean improved body composition.

• When to eat: pre and post-workout
• Best phase to include: cutting or bulking
• Con: might produce bloating

Read more about whether grapes are good or bad for bodybuilding.

3. Bananas

They are the top snack choice to give you an energy boost, and they are also high in potassium, which helps reduce muscle cramps.

In a study, it was found that athletes had better performance while competing.

• When to eat: pre and post-workout
• Best phase to include: cutting or bulking
• Con: triggers migraines 

Read more about whether bananas are good or bad for bodybuilding.

4. Grapefruit

Grapefruit is very low in calories and high in fiber. This makes it the perfect fruit to add when losing weight.

A study found that people who were given grapefruit lost an average of 1.6 g in 12 weeks with improved insulin sensitivity.

• When to eat: post-workout
• Best phase to include: cutting
• Con: can produce acid reflux

Read more about whether grapefruit is good or bad for bodybuilding.

5. Dates

Dates are very energy-dense. This makes it the perfect fruit to add if you are in a bulking phase.

Also, it is high in potassium. Low levels of potassium increase the risk of muscle cramps, muscle weakness, and general fatigue.

• When to eat: pre or post-workout
• Best phase to include: bulking
• Con: might produce weight gain (energy-dense)

Read more about whether dates are good or bad for bodybuilding.

6. Raisins

Like dates, raisins are a very energy-dense food. This means it is ideal for those in a bulking phase to help add calories for muscle development.

Since raisins are dehydrated grapes, they have a concentrated amount of antioxidants. This helps reduce inflammation, which leads to improved muscle recovery.  

• When to eat: pre or post-workout
• Best phase to include: bulking
• Con: might produce weight gain (energy-dense) 

Read more about whether raisins are good or bad for bodybuilding.

7. Dragon fruit

This low-calorie fruit helps reduce calories, which makes it ideal for a cutting phase.

Moreover, this fruit seems to improve the gut microbiome (which leads to better overall health), and it appears to improve heart conditions.

• When to eat: post-workout
• Best phase to include: cutting
• Con: can produce acid reflux

Read more about whether dragon fruit is good or bad for bodybuilding.

8. Mango

Mango is a very high vitamin C fruit, which helps boost immunity and collagen synthesis.

Additionally, mango leaves and quercetin help decrease muscle damage and improve recovery.

• When to eat: pre or post-workout
• Best phase to include: cutting or bulking
• Con: can produce acid reflux

Read more about whether mango is good or bad for bodybuilding.

9. Watermelon

Watermelon is an excellent choice if your focus is hydration. Since watermelon is 90% water and has potassium, it is an excellent choice to improve your hydration before or after training.

Also, it has an amino acid called citrulline that increases nitric oxide. Nitric oxide helps dilate your blood vessels, so more blood flow goes to the muscle to carry oxygen and nutrients.

• When to eat: pre or post-workout
• Best phase to include: cutting or bulking
• Con: high in FODMAPs (not ideal for IBS)

Read more about whether watermelon is good or bad for bodybuilding.

10. Strawberries

The most significant benefit of strawberries is their low-calorie composition. They are a low-carb option with lots of fiber. This means that it provides a lot of satiety (the feeling of fullness).

Moreover, it is high in antioxidants that help decrease inflammation.

• When to eat: pre or post-workout
• Best phase to include: cutting
• Con: high in pesticides

Read more about whether strawberries are good or bad for bodybuilding.

11. Oranges

Along with watermelon, oranges are an excellent hydration fruit. They are also mostly water, and they are high in potassium. An essential nutrient that helps regulate hydration balance.

Also, it is high in vitamin C, which helps boost immunity and increase collagen synthesis.

• When to eat: pre (juice) or post-workout (fruit)
• Best phase to include: cutting (fruit) or bulking (juice)
• Con: can produce gastric problems

Read more about whether oranges are good or bad for bodybuilding.

12. Blueberries

Besides being high in antioxidants, blueberries are essential for a woman’s bodybuilder. They help fight UTIs (urinary tract infections), and studies have shown that they help reduce the prevalence of UTIs.

It is the best fruit to add daily for a bodybuilder that constantly gets these.

• When to eat: pre or post-workout
• Best phase to include: cutting or bulking
• Con: high in pesticides

Read more about whether blueberries are good or bad for bodybuilding.

13. Peaches

Peaches are a great fruit to add to increase your potassium levels.

Additionally, peaches are high in fiber, an excellent option for a bodybuilder in a cutting phase. It is also very high in antioxidants that help reduce inflammation.

• When to eat: pre or post-workout
• Best phase to include: cutting
• Con: high in pesticides and FODMAPs (not good for IBS)

Read more about whether peaches are good or bad for bodybuilding.

14. Pineapple

Pineapple has an enzyme called bromelain. This enzyme helps break down protein, making it an ideal fruit to add if you have difficulty digesting proteins (especially red meat).

It also seems to help boost immunity and reduce inflammation.

• When to eat: post-workout
• Best phase to include: cutting or bulking
• Con: can cause stomach problems

15. Cherries 

Cherries, especially tart cherry juice, seem to have excellent recovery properties.

In some studies, athletes supplemented with tart cherry juice days before the competition had reduced inflammation, leading to improved recovery.

• When to eat: pre or post-workout
• Best phase to include: cutting or bulking
• Con: can cause stomach problems

16. Cantaloupe

Cantaloupe is very high in antioxidants, which help reduce inflammation.

It is also very high in vitamin C, which helps boost immunity.

Finally, it is an excellent potassium and water source, improving hydration.

• When to eat: pre or post-workout
• Best phase to include: cutting or bulking
• Con: can cause stomach problems

17. Pears

Pears are a low-calorie and high-fiber fruit. This means that they are great to add when you are in a cutting phase.

Also, it seems to improve performance along with bananas. They are also high in vitamin C and antioxidants.

• When to eat: post-workout
• Best phase to include: cutting
• Con: high in pesticides and FODMAPs (not good for IBS)

18. Raspberries

Raspberries (like the other berries) are very high in antioxidants, making them an ideal fruit to improve recovery.

Also, they are a good vitamin E source, which helps improve muscle strength.

Raspberry ketones have been widely studied for their weight loss properties.

• When to eat: post-workout
• Best phase to include: cutting or bulking
• Con: high in pesticides 

19. Blackberries

Blackberries are very high in antioxidants and vitamin C. There are two essential components to reduce inflammation in the body, leading to improved muscle recovery.

They are also very high in fiber, which is a good option for those in a cutting phase to increase satiety.

• When to eat: post-workout
• Best phase to include: cutting or bulking
• Con: high in pesticides 

20. Plums

Plums are very versatile. You can add them in a cutting phase (fruit) or a bulking phase (dehydrated).

Additionally, they are very high in antioxidants, which help reduce inflammation.

Finally, they help reduce constipation. If you constantly suffer from this, they might help you—nothing more uncomfortable than training without healthy bowel movements.

• When to eat: pre or post-workout
• Best phase to include: cutting or bulking
• Con: can cause stomach problems

Frequently Asked Questions 

Which Fruits Have The Most Protein?

Fruits are naturally not very high in protein. However, some fruits have more than 1 g of protein per serving size. These fruits are bananas, dates, raisins, dragon fruit, cherry, raspberry, and blackberries.

Remember that this is not significant for a bodybuilder. Add a protein source when you have fruits. 

Which Fruits Are Best For Pre-Workout?

The goal of a pre-workout snack is to have enough energy to have a vigorous training session. The fruits need to be low fiber content to prevent any bloating.

The best pre-workout fruits are apples, grapes, bananas, dates, raisins, mango, watermelon, strawberries, oranges, blueberries, peaches, cantaloupe, and plums. 

Which Fruits Are Best For Post Workout?

The objective of a post-workout snack is to replenish the energy lost during training. Also, you want fruits high in nutrients and antioxidants to have the best muscle recovery.

The best post-workout fruits that you can add are oranges, blueberries, dates, cherries, raspberries, cantaloupe, and bananas. Add a protein source to make a complete snack.

Other Food Reviews For Bodybuilders

• 8 Best Bread For Bodybuilding
• 14 Best Vegetables For Building Muscle
• ​​15 Red Meat With The Most Protein

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