FRUITS FITNESS TIPS FOR MUSCLE GAIN AND A STRONGER BODY

FRUITS AND FITNESS

When we think of building muscle, eating fruit usually is not the first thing that comes to your mind.Yet fruits  is key menu item on a muscle gaining diet.Why? Fruit contains essential nutrients which our body requires from external food sources and fruits are the best sources of beta-carotene , vitamin E,vitamin C and other minerals that sustain life.The antioxidants in fruit are essential for a healthy immune system ,and fruit is also a great source of fibre, which helps to keep our digestive track moving.When we pack our diet with vibrant foods loaded with antioxidants , healthy fats , water and essential nutrients, then our body will definitely show its result and appreciation.

Although it is common belief that protein is the key nutrient required to build muscle,it is by no means the only component that contributes to an optional diet for muscle growth. Essentially, a balanced diet, rich in fruits and vegetables,complex carbohydrates and healthy fats, as well as good protein sources  are required for proper muscle growth.

WHICH FOOD HELPS YOU BUILD MUSCLE?

Food that are high in protein and low in fat are essential to muscle building , but should be part of a balanced healthy diet for best results. Once the balance is attained , the body becomes fueled , fights fatigue,starves off hunger, speeds recovery.While you can obtain these micro nutrients from multivitamins, the body better absorbs nutrients from food  than a pill.Its hence vital to ensure  your -plate is full of nutrient dense fruits and vegetables.. Here are the top fruits for muscle growth.

1. BANANAS     

A good choice for a muscle gaining breakfast , bananas are loaded with power- packed potassium that is essential to muscle formation and maintenance . Bananas help to keep your glycogen level stable, preventing muscle breakdown and bananas are the great absorbant and they help to give energy. Bananas are a healthy fast food because they are portable and seem to be as powerhouse source of carbohydrates.

The best serving amount of bananas is 100gm(2 bananas).one serving provides 89 calories,0.2 grams of fat , 1.1 grams of protein and  24 grams of carbs.

2. PINEAPPLE:       

                                      

A cup of diced pineapple in the morning is a great start to any day. Pineapples are those members of  a plant family that is known for their antioxidants, anti-inflammatory properties and the vitamins . Eat a cup of diced pineapple after your workout to boost muscle recover and over heallth.

The best serving  of pineapple is one bowl of freshly diced pineapple.one serving provides 81 calories , 0.3 grams of fat ,0 gram cholesterol and 21.65 gams of carbs.

3. APPLE:

An apple a day keep the doctor away as it helps you to stay lean and fit.Apples contain polyphenols -micronutrients that enhance cardiovascular and cell function.Apples also replenish you with vitamin C,K,B6 and riboflavin.The apple is also rich in fiber which aids the digestive system.

Eat an apple in pre -workout  will provide you 51 calories,0.3 gram fat , 0.3 grams of protein and 14 grams of carbs per 100 grams.

4. ORANGE :

 Instead of taking a nitric oxide supplement , eat an orange about 40 minutes before your workout to blast free radicals and toxins. The vitamin C in an orange guards the nitric oxide in our system from being depleted.Nitric oxide supports blood flow, delivering oxygen to muscle groups, helping to build and maintain muscle mass. 

A serving of one medium orange has 61 calories , 1.1 grams of protein,0.1 grams of fat and 15.4 grams of carbs.

5. POMEGRANATE:

Pomegranate is not only a delicious fruit but also full of vital minerals and vitamins that help in muscle gaining .It also provides calories and carbohydrates.It has impressive anti-inflammatory effects.

Every 100 grams of pomegranate fruit provide fiber,magnesium,potassium and vitamins,B1,B6 and C ,K, and E. The serving also contains 1.7 grams of protein, 19 grams of carbohydrates , 1.4 grams of fat and 84 calories.

FINAL THOUGHTS

 Your workout efforts are enhanced by the foods and fruits you eat. Some  fruits are highly effective in keeping your energy levels high while eliminating unnecessary fats from the system. The best fruits for workout  are best consumed  in the morning on an empty stomach.

Some others can be consumed 40 to 60 min before a workout session. Others are best consumed after a workout session to replenish your energy levels. You should identify the right plan that works for you.Fatty foods and high in carbs should be consumed in moderation. Prepare your meal plans to ensure you capture all your dietary nutrient requirements in each meal.If you are consistent in the fruits and foods you choose for workout , you will see results within short time.