Are Peaches Good or Bad For Bodybuilding? Dietitian Answers

One of my bodybuilding clients recently asked me whether they can eat peaches. This sparked my interest in the topic, and I wanted to dig in and see how beneficial peaches are for muscle gain and fat loss. Here’s my breakdown.

Key Takeaways

• Peaches are low in calories (only 68 calories per large one) and satiating because of the fiber (2.6 grams). This makes them a good snack to control your hunger and satisfy your sweet tooth during a cut.

• Despite being low in calories, peaches can also work for bulking––for example, add them to smoothies for extra energy and nutrients. Alternatively, eat dried peaches, which have 239 calories per 100 grams.

• Peaches can be part of your pre-workout snack, but pair them with low-fiber carb sources like rice cakes or white bread with jam to get the recommended gram of carbs per pound of body weight.

Preaches: Overview

Calories

Peaches are relatively low in calories, with one large peach having 68 calories. 

This makes them a good snack to enjoy while cutting, as they can fill you up without many calories. 

You can also eat them during bulking to get extra energy and create the necessary calorie surplus. 

If having them whole keeps you full for too long and reduces your calorie intake, you can throw them in smoothies. 

Alternatively, eat dried peaches, which have far less water and are more calorie-dense (239 calories per 100 grams).

Macronutrients

Peaches, like all the other fruits, are primarily composed of carbohydrates. This is an advantage for a bodybuilder since at least 50% of their energy, if not more, comes from carbs. 

One large peach has 16.7 g of carbs, which you can have as part of your pre-workout snack for the necessary energy to train hard.  

Micronutrients

Peaches are a good source of vitamins B3 (niacin), C, E, and K, as well as copper and potassium minerals.  Here are the reasons why you should pay attention to these nutrients if you are a bodybuilder:

• Vitamin C (17% of daily needs per medium-sized peach). It supports immune function, and it helps synthesize collagen, which supports joint, muscle, and connective tissue health. A stronger immune system means less time at home and more at the gym.

• Vitamin A (10% of daily needs). It is a powerful antioxidant that helps reduce inflammation, which can support muscle recovery.

• Potassium (8% of daily needs). It is essential for muscle contractions and may reduce the risk of unpleasant muscle cramps. 

Check out my complete guide on the Best Fruits For Bodybuilding.

Pros Of Eating Peaches

1. Can Reduce the Risk of Muscle Cramps

Having an adequate level of potassium keeps your muscles working correctly and may reduce the risk of muscle cramps.

Working out for extended periods leads to a significant loss of this mineral, which could affect muscle function. 

Eating peaches and other foods that contain potassium (bananas being a notable example) helps keep levels of the mineral high, which may be particularly beneficial for bodybuilders doing a high-frequency program.

2. Aids in Weight Management

One benefit of peaches is they are high in fiber, with a large peach providing 10% of the recommended daily value of fiber (2.6 grams). 

Adding foods high in fiber is extra important as a bodybuilder doing a cut, as it can slow digestion and boost satiety (the feeling of fullness after eating).

However, reduce your intake of whole peaches during a bulk to avoid feeling too full, as that can limit your calorie intake and keep you from gaining weight.

3. Improves Hydration

Peaches are approximately 89% water. One large peach (175 grams) provides 156 grams of water.

While that may not seem like much, having a couple of peaches daily can help you stay hydrated and get the recommended amount of water: 3.7 liters for men and 2.7 liters for women.

This is important because research suggests that as little as a 2% loss in body weight due to dehydration can significantly impact your athletic performance, cognitive function, and well-being.

Cons of Eating Peaches

1. High in FODMAPs

FODMAPs are short-chain carbs that the body cannot digest properly. They go straight to your intestine, where bacteria can ferment them. 

Fermentation produces gas, which can lead to abdominal pain or bloating.

Peaches are a high FODMAP fruit and may not be suitable for people with irritable bowel syndrome (IBS).

Feeling bloated can affect your performance or cause you to skip a workout altogether.

2. High in Pesticides

Peaches, like strawberries and blueberries, are part of the Dirty Dozen list and tend to be high in pesticides. A high pesticide intake has been linked to stomach issues, nausea, and diarrhea.

Most of the pesticides are found in the skin, so one way to reduce your intake is to peel the skin off. 

However, the skin is also where a large amount of the nutrients and fiber are located, so a better approach may be to buy them organic (less likely to have pesticides) and eat them whole.

Alternatively,  wash peaches with apple cider vinegar to reduce the pesticide count. 

Dilute one cup of apple cider vinegar in two cups of water and soak them for 10-15 minutes. Then rinse and enjoy them.

3. Slightly Acidic

Peaches have a pH of 3.3 to 4, which makes them slightly acidic (more so than some fruits like mango, grapes, and watermelon).

This is not necessarily bad, but the higher acidity could lead to some gastrointestinal distress (bloating or heartburn) in people with a more sensitive stomach.

If you find this the case, limit your intake to one medium-sized peach and go for a ripe peach (fruit acidity decreases during the ripening process).

Here’s a quick tip from recipe blogger Kim Roach:

“If you want a fully ripe peach that is juicy and ready to eat, pick one that is a deeper, golden yellow just around the stem.”

• Related: Are Oranges Good or Bad For Bodybuilding?

Can You Eat Peaches Before Workouts?

Peaches are a good fruit to add pre-workout. They offer up to 17 grams of carbs, which help fuel your training session. 

However, peaches are high in fiber, so they take longer to digest.  

Plus, a single peach doesn’t provide the recommended pre-workout dose of one gram of carbs per kilogram of body weight. 

For reference, a 70-kilogram (154-lb) bodybuilder would need to eat 70 grams of carbs or approximately four large peaches.

So, a better approach may be to have one peach and some low-fiber carbs like rice cakes or white bread with jam. 

You can also blend the peach in a smoothie to make it easier to digest if it otherwise leads to a heavy feeling in your stomach.

If you want a steadier energy release (such as when having your meal two to three hours before training), add some protein and healthy fats. 

For example, add some cottage cheese for extra protein and chia seeds to increase your healthy fat intake. 

Can You Eat Peaches After Workouts?

Peaches are a good post-workout snack as they help replenish some of the lost glycogen (the complex carb form stored in your muscles and liver for energy).

Peaches are also high in antioxidants, helping decrease inflammation and increase muscle recovery. Finally, peaches are high in potassium, necessary for healthy muscle function.

Research recommends having at least 0.3 grams of carbs per kilogram of body weight. For a 70-kilogram person (154 lbs), that would be 21 grams of carbs (slightly more than one large peach).

However, carbs alone are not enough. Your body also needs protein post-workout for optimal muscle recovery.

Data suggests having 0.3 to 0.5 grams per kilogram, so include a high-protein food like Greek yogurt or a protein shake.

Final Verdict: Do Peaches Help Muscle Growth?

Peaches can help increase your calorie and carb intake for muscle growth. 

They can also contribute to muscle recovery by reducing inflammation in the body. 

However, it’s worth noting that peaches are relatively low in calories (only 68 calories per large peach) and are satiating thanks to their higher fiber content (2.6 grams).

You can eat them while bulking. Here are some options from sports performance nutritionist Cynthia Sass:

“Peaches can be enjoyed in both savory and sweet dishes. Whip peaches into smoothies; add to oatmeal or overnight oats; puree for sauces, pudding, or frozen pops; incorporate into pie, cobbler, and other desserts; or enjoy them as is.”

Remember that having them whole can make you feel full for longer and reduce your calorie intake.

Plus, you must eat enough protein (at least 1.6 grams per kilogram or 0.7 grams per pound) to build muscle. High-protein foods include meat, fish, eggs, cottage cheese, and whey protein powder.

Also, don’t forget healthy fats (e.g., egg yolk, fatty fish, nuts, seeds, and avocado) to support hormone production.

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