Maintaining a good diet to improve the effect of physical activities is essential. The most famous foods to gain muscle mass are the proteins and roots, such as sweet potatoes and cassava, but fruits are also important and have properties that help increase muscle mass.
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Fruits are used by nutritionists to supplement the diet
Because they are complex carbohydrates, fruits increase energy in the body through glycogen, which works as an additional reserve in hypertrophy training, to gain muscle mass. They are also sources of vitamins, fiber and minerals. Below, see some examples of ideal fruits for increasing muscle mass.
- Avocado
He is excellent for those who practice physical activities. Rich in fiber and potassium, it restores important minerals for muscle recovery after training and also facilitates the absorption of proteins consumed afterwards.
If consumed before physical exercise, it is an excellent source of energy and increases the performance of practitioners. It is usually associated with injury prevention because it is rich in calcium and acts directly on the bones.
- Banana
One of the best known fruits in the nutritional universe. Bananas are rich in potassium, an important and essential mineral for more intense muscle contractions. It is usually consumed before training, so it works as a source of energy for the body, as it is able to maintain muscle glycogen reserves.
- Red fruits
Full of antioxidants, the constant consumption of red fruits contributes to the reduction of the inflammation of the body and helps to recover muscle injuries caused by exercise physicists.
As they have large amounts of vitamin C, potassium and folic acid, they create a positive memory and help the body prepare for the intensity of training. Strawberry, blackberry, raspberry and blueberry are the best known red fruits.
- Kiwi
Commonly associated with a weight loss diet program, kiwi is endowed with antioxidants that help burn fat. Source of potassium and magnesium, kiwi improves muscle function. The ideal is to consume with the peel, but it should be washed with plenty of water and soap.
- Papaya
Known for its low caloric value and glycemic index, papaya is especially indicated for those who want to lose or maintain their current weight. For runners, it plays an important role in combating muscle fatigue, in addition to increasing physical resistance.
It contains carotenoids and antioxidants, so it not only helps with performance during training, but also improves intestinal health, especially as it is a fruit full of dietary fiber.