Build muscle mass? Fruits as sports nutrition par excellence

If we want to build muscle mass, fruits such as avocado, banana, nuts, oranges and raisins are the ideal sports food. In that context they can be described as “superfoods”. Some foods are simply better than others for people trying to increase muscle mass. Many people know that muscles make you look good. But your muscle mass also affects your health. Regular exercise to promote muscle growth is therefore recommended. Even if you don’t do it to look better. Our muscle mass is an endocrine organ, which means that the muscles produce hormones and pass them on to the bloodstream. And in addition to, for example, an improvement in testosterone levels, exercise and especially training that builds muscles leads to an increase in insulin sensitivity.


  • What is muscle mass?
  • Muscle mass woman/muscle mass man
  • Fruits as sports nutrition par excellence
  • Avocados
  • Banana
  • Nuts
  • Nuts also prevent cardiovascular disease and cancer
  • Oranges
  • Dried fruits
  • Raisins


What is muscle mass?

Muscle mass is the ratio of pure muscle to total body weight. The size or proportion of muscle mass in the body depends on many different factors, such as:

  • age;
  • sex;
  • power supply;
  • the training level;
  • but also the genetics of a person.


Muscle mass woman/muscle mass man

As mentioned above, gender also influences muscle mass:

  • a woman between 31 and 35 years old has an average muscle mass of 34 kg;
  • the muscle mass of a man from the same age group weighs 41 kg.


Fruits as sports nutrition par excellence

To achieve this, a person who wants to gain weight by building more muscle mass must:

  • on the one hand, using a good diet to get enough calories;
  • on the other hand, do not build up too much body fat as this can harm his health.

The fruits mentioned below meet these two conditions perfectly. These fruits can also be combined with other ingredients in smoothies, baked goods and other recipes to further increase the overall calorie intake. Smoothies are a quick way to add healthy calories to your diet.


For example, you can prepare guacamole (dipping sauce) with avocados and enjoy it as an accompaniment to your meal. Avocados are actually fruits, not vegetables. The avocado fruit is high in calories, about 400 calories per half avocado, with a high fat content. They also contain approximately 20 vitamins. Avocados can be used in salads, burgers and soups. And why not use them in a pineapple smoothie?


The banana is an ideal fruit to be combined with other fruits in smoothies. But it is also easy to include them in your daily diet. If you want to bake banana, banana bread, banana muffins (light pastry with sweet filling) or banana cheesecake are options. A medium banana contains about 105 calories.


Nuts offer a multitude of benefits, including an amazing combination of healthy unsaturated fatty acids, phytosterols and the amino acid L-arginine. Because of this combination, walnuts not only provide calories but also high levels of nitric oxide, a natural substance in the body that stimulates muscle growth and helps recovery.

Nuts also prevent cardiovascular disease and cancer

Nuts are also used for the prevention of cardiovascular disease and cancer and help counteract the negative effects of saturated fats in foods high in harmful fats. If your goal is to build muscle mass, you should include about 20 grams of nuts daily in your diet plan.


Vitamin C is a powerful protector of nitric oxide levels in our body. Oranges are rich in vitamin C which supports the building of muscle mass. The combination of vitamin C and nuts added to your diet will work wonders. An orange, eaten 30 to 45 minutes before a workout, will make a noticeable positive contribution to this.

Dried fruits

Although they do contain some sugar, dried fruits are also very rich in fiber in the form of fiber. They also contain high amounts of vitamins and minerals needed to stay healthy and build muscle.
Dried fruits reduce the amount of body fat stored when consuming calories. This means that they are very useful if you want to build muscle mass. Eat dried fruits as snacks during the day, but also drink plenty of water to avoid dehydration.


The traditional oatmeal cookies with raisins are used to gain weight. Just half a cup of raisins contains 218 calories. You can keep them on hand and eat small portions of them throughout the day, or you can combine them with other fruits, with a little milk or to prepare desserts.

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