Bodybuilders need fully functional bodies. They push their bodies to the maximum they can improve. It is a given that they would need proper body functions and bodily processes.
Since we know fruits are good for you and have these nutrients- do bodybuilders eat fruit?
Yes, bodybuilders eat fruit! Fruit provides natural, healthy sugar- and tons of vitamins and minerals that help muscle growth and bone strength. Plus, they’re pretty low calorie. It’s always good to eat fruit before lifting to get a longer and stronger energy boost. Plus, eating fruit after quickly refills your glycogen stores- boosting muscle growth.
We oftentimes see that bodybuilders are more focused on the two macronutrients – proteins and carbohydrates but often don’t pay much attention to the micronutrients. Today we talk about the easiest and most natural source of vitamins and minerals – fruits.
Nutrients in Fruits
Fruits such as apples and bananas are endless sources of quintessential vitamins and minerals. Bodybuilders need to pay attention to vitamins and minerals and consider eating fruits instead of artificial supplements.
Eating fruits directly has many benefits such as having natural sugars. Let us look at some of the important nutrients present in fruits.
Fructose (Natural Sugar)
Sugars are found in fruits in the form of fructose. Fructose is a monosaccharide sugar. It provides almost four calories per gram. It is also known as ‘fruit sugar’ because it is primarily found in fruits and in some vegetables.
It is the sweetest occurring form of natural sugar and does not require the action of insulin as it does not affect blood glucose levels much. Given all these benefits, fructose should definitely be included in the diet. It gives a much more complete and complete feeling.
- Fruits rich in fructose: Grapes, apples, pear, kiwi
Fruits remain one of the top sources of dietary fiber. With so many pastas, rice meats, and protein powders, our diets often lack dietary fiber. This is also something that is hard to find as a supplement.
It is important to note that fiber does not provide any nutritional benefits to the body. In fact, it is not even digested at all. Instead, it helps in getting rid of wastes from the body.
- Fruits rich in fiber: Apples (with the skin), oranges, banana, strawberries
Iron is a super important nutrient needed for the proper functioning of the body. The surface of red blood cells contain a special protein called hemoglobin that helps in combining with oxygen.
It is the protein that basically helps you breathe and gives blood its characteristic red color. Guess what hemoglobin is made of? That’s right, it is made with iron.
For bodybuilders, a high hemoglobin count is of great importance since while lifting the weights, you want your muscles to be pumped with oxygen.
- Fruits rich in iron: Apples, olives, mulberries
Calcium is needed for healthy bones and teeth. We know how important healthy bones are. Multiple gym accidents take place due to weak or bent bones that bend.
Calcium helps enrich bone density and helps make the bones stronger, harder, and at the same time more flexible. This important mineral is required in high quantities during the gaining stage since that is when there will be the most pressure on your bones.
Other important functions of calcium include helping muscles contract, regulating normal heart rhythms, and nerve functions.
- Fruits rich in calcium: Figs, oranges, blackberries
Magnesium is that one nutrient in the body that is spread almost everywhere. It plays a part in more than three hundred enzymes in the body and leads to so many body processes and functions that it is hard to list them all.
Not having enough magnesium in the diet can have serious consequences however. Muscle cramps and high blood pressure are common indications of low magnesium. Since magnesium is involved with muscles, it becomes super important for bodybuilders.
- Fruits rich in magnesium: Avocados, guava, banana
Potassium is an important mineral that’s needed by your body to work properly. It helps nerves to function and muscles to contract. It helps in maintaining a regular heartbeat.
It also carries out transport services in the body as it moves useful material in and waste materials out of the cells. Sodium, which is often considered the counterpart of potassium, its effects are also kept in check by potassium.
- Fruits rich in potassium: Bananas, oranges, apricots
We’re aware that a bunch of vitamins are needed by the body to function properly. Vitamin A is needed for a proper functioning of the eyes. Vitamin B complex, which is a group of different vitamins such as B1 and B12 are helpful in many different ways.
Vitamin C is needed for proper immunity management. Vitamin C also helps heal cuts and wounds and keeps teeth and gums healthy.
The vast diversity of vitamins and the jobs they perform around the body make them quintessential for a healthy physique.
Importance of Fruits For Bodybuilding
It is often seen that in bodybuilding circles fruits are dismissed due to their high sugar content. But hold on. Fruits contain so many more important nutrients such as important minerals and vitamins that they become quite important for the bodybuilding diet.
Bananas especially, are like the second companion to milk and help in gaining weight easily (they don’t help in gaining lean muscle mass), but are still relatively helpful.
Similarly, there are a bunch of other fruits which don’t just help in the normal functioning of the body but actually help in building muscle.
Fruits Provide Long Lasting Energy Before a Workout
The problem with many refined sugars is that they give you a quick but small energy boost that results in a huge crash.
So, when you eat refined sugars, you get a ton of energy and then get super weak in the gym and feel done with it all.
Instead, if you eat natural fruit before your workout, you get longer-lasting energy without that crash. Plus, less of that natural sugar is used for fat.
Really, there just isn’t any downsides- get to eating!
Fruits Replenish Glycogen Stores, Boosting Muscle Growth
After a workout, you use a ton of blood sugar. Now, for your body to switch into ‘muscle-building’ mode, it needs to know it has enough sugar in the blood stream.
Furthermore, it needs glucose to replenish the muscle’s glycogen stores. This is a really complicated biochemistry thing- so let’s kind of skip that and get to the point:
Eating some carbs after a workout is really good for muscle growth. Because after the muscles get the carbs, the rest of the protein you consume goes straight to muscle growth.
Where, in the situation you don’t have sugar, some of that protein won’t actually be put towards your muscle and will be instead used as energy.
This is really complicated and I’ll be writing an article on it soon, but think of it like this: You don’t build a house up if there’s a massive hole in it, you fix the hole first, then build the house. Compare a workout to a tree putting a hole in the house. You fix the hole with the natural sugar with fruits, and get back to building.
Conclusion of Do Bodybuilders Eat Fruit?
Fruits are like the cornerstone to the vitamins and minerals palette.
Fruits contain natural sugar in the form of fructose. Natural sugar provides energy. Fiber provides waste elimination while important minerals such as iron (helpful in breathing), calcium (helpful with bones and teeth), and potassium (helpful with muscle cramps and muscle coordination) are necessary for a healthy lifestyle.
The bodybuilder will greatly benefit from including fruits in his regular diet. Fruits such as bananas, apples, and mulberries provide concentrated levels of many vitamins and minerals which are helpful in the muscle gain journey in the long term.
Plus, with the long term energy for the gym, and muscle growth boost from eating fruits- you should always make sure to include a serving of fruit with every meal.
It’s no surprise that doctors recommend fruits and vegetables everyday, they’re really good for you! So start eating!