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Does Eating Fruit Ruin Bodybuilding Goals?

Last Updated on May 12, 2022

Bodybuilders tend to go for high-protein diets because they know that eating more protein helps their muscles grow. Fruit, meanwhile, contains a substantial amount of sugar, which bodybuilders typically avoid.

This begs the question — can bodybuilders eat fruit? The simple answer to this is yes, but we’ll break it down in more detail below.

Can I Eat Fruit When Building Muscle?

Yes, you can eat fruit when building muscle. The misconception that fruit is bad for bulking up likely comes from the fact that fruits contain sugar. However, there are many different types of sugar, and not all of them are bad for you.

Fruits contain a lot of vitamins and minerals that you need in order to recover, and they also contain carbohydrates which your body uses as fuel while working out so that it doesn't start using protein from your muscles instead (which would slow down your results).

Fruit also contains fiber. While it does not directly have any effect on the muscles as protein does, it still aids in a healthy diet nonetheless. It is vital for satiety, for example, or the feeling of being full, which lowers the temptation for eating junk foods and filler carbs.

Is Fruit a Carb?

Yes, fruit does have carbs from the natural sugars, but it’s healthy carbs that your body needs to build muscle.

What is the Best Time to Eat Fruit?

The best time to eat fruit is for breakfast. Your body has been fasting overnight, and eating fruit in the morning helps to restore your liver glycogen levels.

30 minutes to an hour before working out is another great time for fruit because it contains natural sugars that will give you energy without causing an insulin spike that could lead to fatigue during your workout session.

What Fruit Helps Build Muscle?

The following fruits help build muscle:

1. Kiwis

For bodybuilders, staying healthy is essential for maintaining peak performance. Thankfully, kiwis offer a wide range of health benefits that can be extremely helpful for anyone looking to bulk up.

First and foremost, kiwis are packed with vitamins C and E, both of which are important for maintaining a strong immune system. In addition, kiwis are rich in dietary fiber, which helps to promote digestive health and regularity.

They are also low in calories, making them an ideal snack for bodybuilders who are trying to cut down on body fat.

2. Blueberries

Blueberries have long been lauded as a superfood due to their high levels of antioxidants. A lesser-known benefit of blueberries, however, is that they can be beneficial for bodybuilders.

The antioxidants in the berries help protect muscle tissue from free radicals, reducing the risk of injury and helping to keep muscles healthy.

3. Bananas

Bananas are a great pre-workout snack because they contain a high amount of potassium and carbohydrates. Potassium is an electrolyte that helps to regulate heart rate, blood pressure, and muscle contractions.

They contain more than twice as much magnesium as other fruits and vegetables, which can help improve muscle strength and reduce muscle cramping.

4. Watermelon

The high water content of the watermelon helps to keep you hydrated, while its high potassium content can reduce post-workout muscle cramps.

It also contains citrulline, which has been shown to boost nitric oxide levels and improve blood flow to muscles. This means that you’ll be able to train harder for longer without feeling exhausted.

5. Avocado

The fiber content of avocados helps keep you feeling fuller for longer and reduces the absorption rate of carbohydrates into your bloodstream keeping your blood sugar levels low throughout the day so you don’t crash after lunchtime.

Why Do Bodybuilders Not Eat Fruit?

There's a proper intake of calories and macros (fat, protein, carbohydrates) that you should follow when trying to build muscle. Fruit is generally very high in carbs and can throw off someone's entire macronutrient intake for the day if they're not careful. For this reason, many bodybuilders choose to avoid fruit or limit their intake to only a few pieces per day.

Unlike glucose being rapidly absorbed into the bloodstream when consumed in large amounts, fructose metabolizes much slower.

Muscles don't have use for fructose so it gets stored as liver glycogen or as body fat. Make sure to consider the best time of taking the fruits mentioned above to prevent any negative effects on muscle gains.

Which Fruit Has the Most Protein?

Guava, a fruit native to the Americas, is known for its high vitamin C and antioxidant content. They're often used in desserts or even as a substitute for bananas when they're out of season. Given this, many do not expect that it is also a great source of protein. One cup of guava contains 4.2 grams of protein, making it the highest-protein fruit out there. It has a mild taste so you can just eat it up by itself, or can also try adding guava to your next pre-workout smoothie for an added boost.

Final Thoughts

While some fruits do have more sugar than others, even higher-sugar fruits are still good for you — and they're certainly better for you than the alternative: processed foods that have been stripped of nutrients.

In fact, eating the right kinds of fruit (like bananas or avocado) before working out can help boost energy levels and increase stamina so that you can push through those last few reps or miles on the treadmill.

The thing is that you have to be careful not to overdo it. Fruit is healthy, but it's still a source of sugar, and too much sugar can lead to weight gain. You also need to take into account the best time to eat fruit, typically when you need an energy boost or before a workout.

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