8 Fruits That Help Build Muscle Mass

While many think of protein and meat as the primary muscle-building ingredient, several high calorie fruits can also supplement building muscle mass, while contributing vital vitamins and fiber at the same time.

Many fruits are loaded with beneficial nutrients and essentials that will help you in your exercise goals.

Their glucose is also beneficial to facilitate a fast recovery after an intense anaerobic workout.

These high-calorie fruits should be on the radar of anyone who wants to build muscle mass, as well as a healthy body.

#1: Raisins

Dried grapes, raisins are packed with calories, with as many as 85 calories in a 1-ounce serving, as well as protein, carbs, and fiber.

Additionally, raisins are a great source for potassium, iron, and healthy fat, making them a good snack in addition to a high-protein diet.

Also containing magnesium, copper, manganese, and B vitamins, raisins are a highly praised for their ability to be used in dozens of recipes, or enjoyed by themselves.

 

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#2: Prunes

Prunes, or dried plums, have a well known reputation for providing relief from constipation, but they are also loaded with calories, carbs, vitamins, and protein.

With a 1-ounce serving of prunes yielding over 2 grams of fiber, nearly 70 calories, 18 grams worth of carbs, and nearly half of a gram worth of protein, prunes are an overlooked way to build muscle mass while staying healthy.

Prunes are another food well suited for cooking or snacking, and contain vitamin K and potassium, as well.

 

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#3: Coconut

High in calories and fat, as well as carbohydrates, coconut is a versatile and beneficial fruit which has proven health benefits.

Containing nearly 100 calories in a 1-ounce serving, coconut provides selenium, manganese, and nearly 3 grams of fiber, in addition to carbs, calories, protein, and healthy fat.

Coconut meat also contains copper and phosphorus other important minerals.

 

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#4: Avocado

Avocados come loaded with healthy fat, calories, and protein, and are enjoyed in a variety of recipes.

One medium-sized avocado is reported to contain 2 grams of protein, 160 calories, 15 grams of fat, and nearly 9 grams of carbs.

Additionally, this incredible food also has 7 grams of fiber, as well as folate and vitamins B5, B6, C, and K, as well as potassium.

 

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#5: Mango

A sweet, tasty fruit loaded with calories and carbs, mangos are a delicious and versatile way to add a healthy boost of muscle-building energy to your diet.

Mangos are rich in vitamins A, B, C and E, and are full of fiber, copper, and other nutrients.

With nearly 100 calories and around 1.5 grams of protein in each serving, mangoes also contain folate and carbs.

 

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#6: Apricots

Great fresh or dried, apricots aren’t usually thought of as a helpful food for building muscle, but their high calorie consistency makes them an excellent snack.

In each serving of apricots exists nearly a gram of protein and around 70 calories, as well as fat, fiber, and carbs.

Additionally, these fruits are full of beta-carotene, lutein, zeaxanthin, vitamin A, and vitamin E.

 

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#7: Figs

Another fruit that is enjoyed both fresh or dried, figs are full of protein and calories, and go well in a variety of recipes.

Figs are also rich in potassium, calcium, and fiber.

 

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#8 Bananas

Bananas are perhaps the fruit most commonly associated with building muscle, and come high in essentials needed to add muscle mass quickly.

With each banana containing around a gram of protein and 100 calories, they’re also a great source of fiber, carbs, and other micronutrients.

Bananas are also a source of “resistant starches,” which can be activated through various methods of preparation, and go well in a number of recipes.

 

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