If you’re asking yourself whether raisins can be included in a bodybuilding diet, the answer is 100% yes. Here’s what you need to know.
Key Takeaways
- Raisins are good for bodybuilding as they are high in simple carbs, which can provide energy for intense workouts and replace muscle glycogen after training. Given their energy density, raisins are great while bulking, especially if you struggle to eat enough calories without reaching for junk foods with zero nutritional value.
- Raisins are rich in essential micronutrients (vitamins B6 and C, magnesium, phosphorus, and copper) and antioxidants (polyphenols) that can limit muscle inflammation for better recovery, support energy production for optimal performance, and reduce the risk of muscle cramps.
- However, while cutting, raisins may not be the best food to have because they are not that satiating, and the calories can add up quickly. Also, limiting your serving size is best, as raisins (and other dried fruit) contain sugar alcohols (such as sorbitol) that can lead to stomach discomfort.
Raisins: Overview
Calories
Since raisins are dehydrated grapes, they are not as voluminous and are very calorie-dense, with a single cup having 436 calories.
Having raisins during a cut might not be ideal, as they are not that satiating, and the calories can add up and limit your weight loss.
On the other hand, raisins are more helpful during a bulk, as they provide extra calories, fiber, and micronutrients (more on that in a moment).
Macronutrients
Raisins are a great carb source and provide much-needed energy for day-to-day tasks and workouts.
As a bodybuilder, you should get approximately 50-60 % of your calories from carbs for adequate energy levels during the day, and raisins can help you achieve that target.
Raisins are also high in fiber. One cup of raisins has 19% of the recommended daily fiber intake. This helps have good bowel movements and maintain optimal gut health.
- Check out my complete guide on the Best Fruits For Bulking.
Pros Of Eating Raisins
1. Support Collagen Synthesis
Copper and Vitamin C, two nutrients found in raisins, help form collagen.
Collagen is the most abundant protein in the body and is vital for ligament, tendon, muscle, and bone health.
The primary problem with collagen is that natural production declines in early adulthood by 1 to 1.5 percent annually.
As you age, that could affect connective tissue, joint, and muscle health, making you more susceptible to nagging aches and injuries.
2. Help Prevent Muscle Cramps
Potassium helps regulate muscle contractions, and low levels of the mineral can lead to muscle cramps.
Not only is potassium essential for muscle contraction, but magnesium is vital, too.
Both nutrients are found in raisins, making it a good food to enjoy, particularly after a long workout, where you sweat more and presumably lose large amounts of both minerals.
3. Enhances Immunity
As a food rich in vitamin C, copper, and antioxidants (polyphenols that protect healthy cells in the body from damage), raisins can support immune system function.
Having a strong immune function means you are less likely to get sick and spend time away from the gym.
Cons of Eating Raisins
1. Unwanted Weight Gain
Since they are energy-dense, surpassing your daily calorie target is easy, which can lead to unwanted weight gain.
If you are not careful with the portion size, you could easily have 400 calories from a seemingly small serving of raisins.
Here’s some insight from health writer Jennifer Berry:
“As they (raisins) contain much less water, dried fruits are a concentrated source of fructose. As a result, gram for gram, dried fruit contains more calories and sugar than fresh fruit.”
2. Stomach Problems
Raisins and other dried fruit have naturally occurring sugar alcohols, such as sorbitol. Small to moderate amounts of such alcohol can be beneficial for gut health.
However, eating too much (say, a cup of raisins because you feel particularly hungry) can cause you to ingest too much of that sugar alcohol, which can lead to GI discomfort: bloating, stomach cramps, and diarrhea.
So, if you will have raisins, be mindful of the possibility and start with smaller servings––say, a third of a cup at a time.
3. Unwanted Additives
Dried fruits sometimes contain additives that can increase their calorie content even more. Additives are generally simple carbs (think sugar) that digest quickly and cause a sudden rush of energy.
The problem is that a sugar crash typically follows, making you feel lethargic and unmotivated to do anything. As you can imagine, this is not ideal, as it can affect your productivity and gym performance.
As well, some brands of raisins can include unwanted fillers. Here’s more insight from registered dietitian Amy Shapiro:
“To maintain colors, some brands even use sulfites, and some individuals can be allergic to sulfites and react negatively.”
Can You Eat Raisins Before Workouts?
Raisins are a good snack to have before your workout. They are high in sugar, making them easy to digest and providing energy for your training session.
You can have them around an hour before a training session.
In terms of portion sizes, if you’re cutting, you’ll want to carefully control your intake.
You can have one ounce (28 g) of raisins before training to boost your energy. This provides 22 g of carbs, which is more than enough as a pre-workout snack.
On the other hand, if you are a bodybuilder in a bulking phase that has problems adding calories to hit your caloric surplus, raisins are the way to go.
Since they are energy-dense, it is easy to pile on the calories without feeling stuffed. You can have up to ¼ cup of raisins before your workout.
If you are looking for a steadier energy release, add protein like Greek yogurt and healthy fats like nuts. This will slow digestion and provide a more controlled energy release.
- Related High-Calorie Low-Saturated-Fat Foods (click to read more food choices that fit this category).
Can You Eat Raisins After Workouts?
Raisins are a good food to add after a workout. After you train, adding a carb source helps replenish your energy levels, which supports muscle protein synthesis.
They are also high in potassium and magnesium, which help prevent muscle cramps. You may lose these minerals through sweat, so it’s a good idea to ingest some after training.
Since raisins are also high in antioxidants and contain vitamin C, it has anti-inflammatory properties, which also lead to greater muscle recovery.
Finally, remember that raisins are not a source of protein, which is essential for optimal recovery after training.
Make sure to add a protein source like protein powder.
Do Raisins Help Muscle Growth?
Raisins help you add the calories you need to have a calorie surplus that leads to muscle growth.
They also provide the necessary carbs for energy, allowing for protein to be used for muscle growth instead of as an energy source.
Raisins also contain a mineral called boron. Boron helps muscle growth by supporting healthy testosterone levels.
However, one of the main things for muscle building is an adequate protein intake, which raisins lack. To optimize muscle growth, include a protein source every time you eat raisins: a protein shake, Greek yogurt, low-fat cottage cheese, or lean meat.
Frequently Asked Questions
Are there specific types of raisins better suited for bodybuilding diets?
All raisins provide similar nutritional benefits, but organic or naturally dried varieties without added sugars or sulfites are preferable for a cleaner bodybuilding diet.
How can I incorporate raisins into a low-carb bodybuilding diet?
For a low-carb diet, use raisins sparingly as a quick energy source pre-workout or to replenish glycogen post-workout, balancing with protein and healthy fats.
Other Fruits For Bodybuilding
Check out my other fruit resources for bodybuilding:
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