No one wants to waste time during their workouts, so why would we waste time eating something that won't fuel our muscles to become stronger and leaner? 

Muscle building foods are a great way of getting a strong, healthy body you desire. They are nutritious with high-quality proteins making it a great way of meeting your nutrition goals.

Muscle building recipes using healthy fruits are bound to be the most efficient way of getting the strength you need. Adding the right ingredients into your meal is key to getting the most out of it. Try these 5 fruit-based recipes to help you build stronger muscles.

5 Fruit-Filled Recipes to Help You Build Stronger Muscles

Body Booster

  • 1 apple
  • ½ lemon
  • 1 mango
  • 3 strawberries

Cut out the stem from strawberries, get organic juicy lemons and apples in order to juice the peel. Peel and remove the seeds of the mango before juicing. Use a nice blender to juice all the fruits together and drink it up.

This recipe is for helping you to reach your muscle strengthening goals by offering the digestive enzymes, which helps in speeding up the metabolism processing and protein synthesis.

The Refresher

  • 6 ice cubes
  • Lime juice
  • Lemon juice
  • 1 large whole cucumber
  • 1 chopped apple
  • 1 scoop of pea protein (I recommend Vega)
  • 1 cup of watermelon (optional)

Put all the ingredients in a juicer and blend on high until smooth. Watermelon is also a great addition if you want to add in it. Also, include the melon seeds and the peeling of the apples and cucumber. The extra fiber is great for bowel movements and digestion.

It is a good idea to mix up your protein sources to get a wide variety of protein types. This will ensure your body has all of the requirements for rebuilding muscles.

The Blood Promoter Juice

  • 6 spinach leaves
  • 2 stems parsley
  • 5 carrots
  • 1 small ginger
  • 4 large green lettuce leaves
  • 2 radishes

Cut the ingredients and put them in a juicer to make the juice. If this juice is a little bit too bitter for you, add half an apple.

This juice is great for cleansing your blood and helping in getting rid of toxins found in the body and enhancing iron level. This recipe is also quite important in ensuring muscle gain is realized.

Breakfast Protein

  • 1 cup of coffee, frozen into ice cubes
  • 1 banana
  • 1 cup almond milk
  • 1/3 cup plain or vanilla Greek yogurt
  • 1 tablespoon chia seeds
  • 1 tablespoon hemp seeds
  • Powdered eggs, raw eggs, or protein powder

Start the day with this muscle building recipe for breakfast. It is commonly recommended to get at least 30 grams of protein during the starting hours of the day, so a smoothie of this type is perfect for breakfast.

Blue Berry Spinach

  • ½ cup frozen blueberries
  • 1 medium banana
  • 2 tbsp. old-fashioned oats/seed of choice
  • 1 tbsp. almond butter
  • 1 cup unsweetened vanilla almond milk
  • 1 date
  • 1 handful of spinach
  • 1 scoop of protein powder

Gather all the ingredients and blend well until it becomes smooth and delicious. This recipe can be a little too sweet for some people, so be generous with the spinach and light on the blueberries.


Using frozen fruits is a great way to thicken up your smoothies. Spinach is one of the best muscle building vegetables. Bananas (also a great prebiotic!) and blueberries are one the more delicious combination for almost any muscle building recipe.

Also, to maximize your digestion and ensure you are getting the most from your muscle-building smoothies and juices, utilize digestive enzymes. (see below)

8 Muscle Building Foods to Add to Your Shopping List

If you are new to the muscle building or you fell off a healthy track, consuming the right food is very important. Rather than measuring and counting, keep it simple and focus on making the right food choices and eating five to six meals a day.

Whether you are looking for some healthy options to include in the muscle building foods for skinny guys or in the lean muscle diet for females, you are in the right place. Have a look:


The low in calorie in food, oats are a good combination of carbs, fiber, proteins, minerals, and vitamins. Oats can be consumed in various forms: with milk or water, cooked in the form of rotis or included in your salads.

Egg omelet


Eggs are a great source of protein, but their ability to boost lean muscle and strength gains isn’t due to just the protein alone but also the calories. If you’re worried about your cholesterol shooting up from eating the yolks, it has been shown to decrease the number of bad cholesterol particles.


If you are a vegan or vegetarian and you are trying to build your muscles, lentils are essential for you. This is because they contain proteins which your meat-eating counterparts get from non-vegetarian sources.


A good source of betaine, also known as trimethylglycine, this nutrient not only supports liver and joint health but also has been shown in clinical research to increase muscle strength and power. Beets also provide a nitrogen oxide boost which can increase energy and aid recovery.


Almonds are filled with vitamin E which are a very healthy source for your muscles. They also include antioxidants and help you recover post-workout faster than before. Almonds are also great sources of fat and protein, making them the perfect snacks.


Papayas contain papain which is in control of breaking down dietary protein intro easily absorbable compounds. Papayas can be eaten as a pre-workout food and also during the day. You can also have it in the form of a juice with honey.


This is a good source of an amino acid involved in the production of nitric oxide. It can be helpful for muscle builders since it improves blood flow to muscles, allowing a greater amount of nutrients and anabolic compounds. Research suggests that it can also relax and dilate blood vessels.


Kiwi fruit possesses higher levels of the potent antioxidant, which could help you cut the fat off from your body. Scientists at Arizona State University found that decreasing vitamin C status can stop fat burning during exercise because vitamin C is necessary for the synthesis of carnitine, a molecule required for the proper oxidation of fatty acids.

Foods to Avoid When Building Muscle

If you want to hit your training and physique goals, you need to fuel your body with the right foods. And while junk food may be tempting, it won't do you any favors while you're trying to get that perfect body.

Here are some foods that can stop you to reach your goal, it would be better to kick them out from your muscle building diet plan.

  • Deep-fried foods may promote inflammation and when consumed in an excessive amount, it can cause severe diseases. Some of those are french fries, fried fish, onion rings, chicken strips, and cheese curds.


What's the R.O.I. for these invested dollars?


  • Alcohol can negatively affect your ability to build muscle and lose fat, especially if you consume it in excess.
  • High-fat food like high-fat meats, buttery foods, and heavy sauces or creams.
  • High-fiber foods like beans and cruciferous vegetables like broccoli or cauliflower.
  • Added sugars offer plenty of calories but few nutrients. It includes ice cream, cake, candy, cookies, doughnuts, and sugar-sweetened drinks.
  • Carbonated beverages like sparkling water or diet soda.

Author Bio:

Emily is a passionate health and lifestyle blogger. She loves to write on a healthy lifestyle, fitness 101 and DIY related topics. Currently, she is associated with Tikkay Khan. Follow @EmilyeMatthew for more updates.

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