Packed with essential nutrients like protein, fiber, and antioxidants, guava, papaya, and custard apple can support your workout routine and aid muscle repair.
The Times of India highlighted the following fruits that can assist in building and maintaining muscle:
1. Banana
Banana is an excellent source of protein, offering 1.1 grams of protein per 100 grams, according to the U.S. Department of Agriculture. Health.com states that our bodies depend on a continuous supply of amino acids from protein-rich foods to maintain muscle mass and prevent muscle degradation.
Additionally, banana is high in carbs and potassium, which help replenish glycogen stores and prevent muscle cramps. The fruit is thus an ideal option for a pre- or post-workout snack to boost energy and promote recovery.
2. Jackfruit
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6 fruits that help in muscle growth
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Eating jackfruit can support muscle growth. Illustration photo by Unsplash |
Ripe jackfruit contains 1.9 grams of protein per 100 grams, according to an article published in the International Journal of Food Science. It also provides carbs and potassium, which assist muscle repair and energy replenishment. Add jackfruit to your lunch or enjoy it as a post-workout snack to support long-term recovery.
3. Pomegranate
Pomegranate contains 1.7 grams of protein per 100 grams. Rich in antioxidants, it helps reduce inflammation and enhances blood flow to muscles, speeding up recovery after intense exercise. Drinking pomegranate juice after a workout can help accelerate muscle repair.
4. Papaya
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6 fruits that help in muscle growth
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The papain in papaya can aid in muscle building. Illustration photo by Pixabay |
While papaya offers only 1.3 grams of protein per medium-sized fruit weighing around 275 grams, according to WebMD, it contains papain, an enzyme that aids protein digestion and helps alleviate muscle soreness. Fresh papaya is an excellent post-meal snack or midday energy boost.
5. Custard apple
Custard apple offers 2.1 grams of protein per 100 grams and is rich in carbs, making it perfect for replenishing glycogen stores and supporting muscle repair. Enjoy it fresh as an evening snack or after your workout for an added recovery boost.
6. Guava
Guava is a protein powerhouse, providing 2.6 grams of protein per 100 grams. It’s also abundant in fiber and vitamin C, which aid muscle repair and boost immunity. Snacking on guava slices or drinking guava juice as a midday treat is recommended to support muscle recovery
