One cup of fruit can give you up to 5 grams of protein. The fruits that are most rich in protein include guavas, kiwis, blackberries, avocados, oranges, peaches and apricots. Aside from that, all of these provide valuable vitamins and minerals, essential for muscle growth and a healthy immune system.

What are the best fruits for building muscle mass?

To build muscle mass our bodies need not only protein, but calories in general. With a caloric surplus and a wide variety of minerals and vitamins, human bodies function properly. If you lack any of these nutrients, protein synthesis in muscles is not as effective. Aside from that, you need a good amount of quality sleep to build muscle.

Fruits like bananas yield around 2 grams of protein per fruit and are a good way to improve your sleep. The reason for that is the potassium they contain. Potassium serves a major function in relaxing our bodies and muscles.

Other important fruits for muscle growth are avocados and mangos. Both of which are extremely high in calories and contain essential vitamins. Avocados, moreover, are also rich in protein and healthy fats. They contain 4 grams of protein per cup.

Guava is the richest protein-containing fruit. It contains up to 4 or 5 grams per cup. It’s also a good sources of vitamin C, vitamin A and iron. Lycopene antioxidant is also a good addition found in guavas. It serves the purpose of slowing down the aging process of our tissues and muscles.

Grapefruits are a good fruit to eat if you are aiming to lose fat and build muscle at the same time. They contain 2 grams of protein per cup, as well as a good amount of vitamin C and fiber. They keep you feeling full for longer and diminish your appetite overall.

Combine fruits with protein powder

Combining protein powder and berries makes great smoothies. You can make one for both gaining muscle mass and losing fat. Using apples and grapefruits with either unflavored protein powder or vanilla yields great results for fat loss and muscle growth.

On the other hand, if you want to gain weight, consider mixing your whey protein powder with bananas and peanut butter for an amazing caloric bomb.

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FAQs

How can I improve my protein intake without protein powder and without eating more?

You can consider adding peanut butter to your smoothies. Two spoons of peanut butter contain around 8 grams of protein. Adding them to a smoothie will significantly boost its calories and protein. Aside from that, cottage cheese, tofu, soybeans, and yogurt can all be added to your smoothies to sneak extra protein into your diet.

How to get more protein per day?

Aside from choosing protein rich food, you should distribute it evenly throughout the day. It is a very good idea to consume your protein-rich foods first when eating a meal. For example, if you are eating chicken breasts with rice, ensure that you will eat all of your poultry, and eat the rice second in terms of importance.

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Fruit and Protein Diet

With fruit and protein drink, you can lose weight easily without feeling too hungry all throughout the day. This type of diet is composed of rich sources of natural food, which are low in carbohydrates, sugar and salt. This kind of drink can help you increase your energy level, boost your metabolism and prevent diseases caused by free radicals from attacking your cells and tissues.

It’s also not needed to count calories on what you eat because the drink contains enough amounts of calories to satisfy your nutritional needs. Thus, the main purpose of this diet is to help you reduce fats, carbohydrates, sodium and cholesterol in your body so that you can get rid of unwanted fat, cholesterol and sodium deposits in your body.

One of the best options for this kind of diet is to choose the types of protein and fruits that will help you lose more weight. Some of the choices are nuts which can be included in your daily meals in small to medium-sized pieces so you can easily swipe them. You can have a piece of whole-wheat cracker or just snack on almonds or walnuts while drinking your protein shake. Nuts such as almonds and walnuts are known to contain healthy fats that will boost your metabolic rate so you can burn fat faster.

Aside from protein shakes, you can also try snacking on some low-carb fruits such as peaches, prunes, plums, mangoes and kiwi slices. These fruits are considered low-carb compared to other high-carb fruits such as bananas, oranges, apples and dates which are considering high-carb because they have a lot of carbohydrates. With the right amount of protein and snacking fruit, you can always have a delicious meal without having to feel too hungry or too full after the meal.