Do you ever think of fruit for muscle gain? Losing weight and getting fit has always been key area of concern for a lot of us.

We’ve all got body goals and we’re all doing our best to measure up to them; and for a lot of us, that isn’t just shedding fat, it’s building muscle tone.

While there’s a tonne of foods you can eat, and exercises you can follow, fruits and veggies are a much-ignored area for muscle growth. Here are the fruits for muscle gain that should be in your fridge, always.

Here are the five best fruits for muscle gain:

1. Apples: Apart from keeping the doctor away, these guys have polyphenols, which have been known to increase strength and fat loss.

2. Cherries: A great post-workout fruit, because they’re chock-full of Anthocyanins, which are so helpful with recovery and reducing inflammation.

3. Guava: Not a fruit you see on lists very often, this seedy dude is actually packed with protein, vitamins, and minerals.

4. Oranges: A fabulous source of vitamin C, oranges are also high in fibre and protein; one cup of oranges contains about 1.7 grams of protein. Ideal post-workout.

5. Watermelon: There’s a tonne of L-citrulline in this melon, which helps with blood flow and nutrient delivery since that L-citrulline then gets converted to arginine (hypothesized to stimulate the body's production of human growth hormone).

But the one fruit that is an absolute supplement beast when it comes to building muscle is — the humble banana.

Know everything about the best fruit for muscle gain that gives better results than most supplements

Bananas are incredibly nutritious fruits for muscle gain, and incredibly easily available from an Indian market perspective. They’re rich in water and carbs, both of which have consistently been shown to help improve exercise performance and recovery; which makes them a great, post-workout fruit.

Eating carb-rich foods post-workout promotes the release of insulin, which helps shuttle sugar from your blood into your muscle cells, where it’s stored as glycogen. Bananas also help muscle cells become more sensitive to insulin, making it easier for them to replenish their glycogen stores after exercise.

This helps escalate the rate of muscle glycogen formation, which means you kick off your next session with fully or close-to-fully replenished glycogen stores.

They can also help your body utilise protein more effectively and reduce inflammation (because of the dopamine and polyphenols they contain). The perfect pre and post-workout snack (though definitely a more beneficial post!).

[Via GQ India]