The Best Fruits & Vegetables for Your Muscles

Popeye ate all that spinach for a reason.
Popeye ate all that spinach for a reason. (Image: Thomas Northcut/Digital Vision/Getty Images)

Muscles require nutrients in order to repair and rebuild and to stay strong and healthy. Most people think about protein when thinking about food for muscles. However, while protein is important, fruits and vegetables are also critical for overall muscular health. Certain vegetables are better than others and contain important micronutrients that contribute to muscle growth and health.


Spinach is extremely healthy and provides benefits directly to your muscles. It helps prevent muscle loss which is very important, especially for those who work out. When you lift weights, your muscles need the right kind of energy to repair themselves after you lift, and spinach provides that type of energy. Spinach is rich in potassium. Without enough potassium intake, muscles can become damaged as potassium aides the contraction process that makes muscles function.


Broccoli is rich in fiber and low in calories, two things that are essential in healthy vegetables. However, it is also rich in two essential nutrients that are specifically beneficial to your muscles. Chromium and calcium are both present in a high measure in broccoli. If you consume enough calcium, your body is more efficient and burns fat better and builds muscle simultaneously. Chromium directly assists the growth process in muscles by making sure that muscle tissue takes in and uses more glucose.


Blueberries, strawberries, raspberries and blackberries are all extremely good for your muscles. First, they're loaded with healthy carbohydrates which is the essential tool that your muscles need. Blueberries in particular can help your muscles. A study conducted in New Zealand indicated that these berries help to protect muscles by reducing the amount of damage done through oxidation. This is important for people who stress or exercise muscles to an intense degree.


Bananas are a good source of energy, containing lots of carbohydrates that can fuel you post-workout. Bananas are also extremely rich in potassium and are recommended as a dietary strategy for prevention of muscle cramps in athletes. Bananas are also beneficial for muscles because of the relatively high amount of protein in the fruit. One banana contains as much protein as four apples.

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