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Can Fruits Strengthen Muscles?

By Ashley Schwader

Having the right nutrition can make or break your exercise routine. After strength training or daily activity, your muscles need nutrients to repair damage to the muscle tissue. People often think protein is the only option for muscle repair, but in reality fruits are a healthy and low fat option that are full of nutrients important for strengthening muscles.


Strawberries are high in fiber and lower in calories than other fruit. A one cup serving of strawberries contains 46 calories and two to three grams of fiber. Strawberries are a good source of Vitamin C, which helps heal cuts and wounds and keeps teeth and gums healthy according to the Centers for Disease Control. Vitamin C also builds the immune system, which can prevent illness. The high nutrition content and carbohydrate content of strawberries make it a good choice for energy to strengthen muscles. Try adding strawberries to smoothies, shakes or salads or eating them alone.


Bananas are high in potassium -- with 422 mg per medium banana -- which may help you to maintain a healthy blood pressure. This is important for muscle strengthening because keeping the heart healthy can help with muscle recovery. The nutrients in bananas may also reduce the risk of developing kidney stones and help to decrease bone loss because of their potassium content. Supporting a strong bone system is important because bones are the main structure connecting muscles. A medium size banana contains about 105 calories so it can make an easy snack or tasty addition to a fruit and muscle building shake.


Grapefruit is low in calories and high in fiber, with 74 calories and 2.5 grams of dietary fiber in one cup. Grapefruit can also help strengthen muscles because they contain one to two grams of protein per serving and they are high in Vitamin C and folate. Folate is important for muscle growth and repair because it helps develop red blood cells, explains the National Center of Health. Try eating grapefruit with breakfast or as a snack after exercise.


Blueberries are full of antioxidants and include 84 calories and 3.6 grams of dietary fiber in one cup. Their high fiber content can reduce the risk of coronary artery disease. Blueberries are naturally low in fat and sodium, which makes them a healthy choice for energy and muscle repair. In addition, blueberries contain one gram of fiber per serving, which, along with their carbohydrate content, can help refuel muscles after exercise. Try adding blueberries to cereal or oatmeal for an added fiber boost.

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