Building muscle mass requires a combination of strength training, a balanced diet, and rest.

Fruits are an essential part of a balanced diet, and some fruits could help support muscle growth and recovery due to their high nutrient content that helps repair muscle.

1. Bananas

Bananas are a staple fruit for athletes. They are especially beneficial for muscle recovery due to their high potassium content that helps prevent muscle cramps.

Bananas are also a good source of simple carbohydrates that can rapidly replenish glycogen stores, which can help improve endurance during workouts.

2. Blueberries

Blueberries are rich in antioxidants that help reduce inflammation caused by intense exercise. In addition, the flavonoids in blueberries may help stimulate muscle protein synthesis, which is essential for building lean muscle mass.

3. Watermelon

Watermelon is a low-calorie fruit that is rich in the amino acid L-citrulline. L-citrulline can help improve blood flow, which can increase nutrient delivery to muscles and improve recovery after exercise.

Watermelon is also a good source of electrolytes like potassium, which can help prevent muscle cramps.

4. Pineapple

Pineapple contains bromelain, an enzyme that helps break down protein, making it easier for the body to absorb and utilize for muscle growth.

Pineapple is also rich in vitamin C, which helps with collagen production, essential for healthy tendons and ligaments that support muscle growth and strength.

5. Apples

Apples are a great source of fiber, which helps regulate digestion and nutrient absorption. They also contain quercetin, an antioxidant that may help improve endurance and athletic performance.

6. Oranges

Oranges are a great source of vitamin C, which can help reduce soreness and speed up recovery time.

Vitamin C also helps the body produce collagen, which is essential for healthy tendons, ligaments, and cartilage that support muscle growth and strength.

7. Mango

Mango is rich in vitamin A, which helps maintain a healthy immune system. It also contains glutamine, an amino acid that can help prevent muscle breakdown and promote muscle growth.

8. Grapes

Grapes are a good source of resveratrol, an antioxidant that can help reduce inflammation and improve endurance. In addition, grapes contain simple carbohydrates that can quickly replenish glycogen stores, making them an excellent post-workout snack.

9. Kiwi

Kiwi is a rich source of vitamin C, which can help reduce muscle soreness and improve recovery. It is also rich in potassium and magnesium, both of which can help prevent muscle cramps and promote healthy muscle function.

10. Guava

Guava is a tropical fruit that is rich in vitamin C and fiber. Vitamin C helps reduce muscle soreness and improve recovery time, while fiber helps regulate digestion, promoting nutrient absorption.

Guava is also rich in potassium and magnesium, both of which can help prevent muscle cramps and promote healthy muscle function.