3 fruits that build muscle

There are 3 fruits that build muscle. The enzymes in these fruits help your body to better absorb protein.

In general, digestive enzymes are responsible for breaking down fat, protein and carbohydrate molecules into smaller molecules, to obtain the nutrients we need.

Protein is an essential nutrient for the body, which helps us maintain healthy and strong muscles. Also to create new muscle tissue, improve tone and increase muscle volume.

Although we follow a diet rich in protein, our body does not always take advantage of them, so to optimize protein assimilation, we can help ourselves with certain foods.

The three fruits that we will see below, especially help to break down protein molecules.


Papaya contains an enzyme called papain. Papain transforms proteins into amino acids more quickly, helping us to take full advantage of them. Therefore, this enzyme will accelerate digestion and increase the use of these nutrients. Papain has been used for thousands of years as a meat tenderizer due to its ability to break down protein.

In addition, scientists from Vienna have proven that papain helps relieve constipation and gas caused by Irritable Bowel Syndrome.

Make sure you eat your raw, ripe papayas as exposure to heat can destroy these enzymes.


Pineapple contains bromelain, another enzyme that promotes protein assimilation. Eating pineapples may reduce the time it takes to recover from exercise.
This is largely due to the anti-inflammatory properties of bromelain.

Strenuous exercise can also damage muscle tissue and cause surrounding inflammation. Affected muscles cannot produce as much force and are sore for up to three days.
Bromelain has been demonstrated to reduce exercise-induced muscle damage and inflammation, enhancing recovery.


The kiwi contains high doses of actidine, which contributes to a better assimilation of proteins. This fruit is usually recommended to facilitate digestion because this fruit helps us reduce gas and relieves constipation by regulating gastrointestinal function.

Scientists found that actinidin, a unique compound in kiwis, helps the body break down proteins in red meat, diary and fish. “The observed enhancement of gastric protein digestion after eating kiwi fruit may increase the rate at which protein is absorbed in the small intestine, ultimately affecting the overall protein utilization in the human body,” lead author Dr. Lovedeep Kaur from Massey University in New Zealand

The general recommendation for fruit and vegetable intake is at least 400 grams per day, or five servings of 80 grams.
Maybe it’s time that you incorporate any of these 3 fruits that build muscle into your diet because if you help your body in assimilating the nutrients it needs, you will get an optimal benefit from your diet obtaining everything your body needs.

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  1. All good points. I know these are usually ones we are told to avoid because of their sugar content, but their nutritive value should counter those claims.

    1. These three are ranked as low sugar fruits: Papaya 6.9g of sugar, pineapple 8.2g, and kiwi 8.7g.
      Compare them to: grapes 15g, bananas 12.8g, cherries 10.9g, apples 10.4g.
      Also the “sugar” content in any fruit is fructose which is a natural healthy sugar :)

      1. I guess you need to verify, because I was told to stay away from them for that reason and yet they are some of my favorites. I could snack on those all day long with the exception of kiwi, because the acidity in them will blister my mouth if I eat too many.

      2. The nutrition facts I added to the images are from the FDA :) I will be happy to compare these data with another reliable source that you suggest.

    1. My mother doesn’t like it either :) But you can still choose between pineapple and kiwi ;)

  2. Ah yes, more reason to eat fruit. We have lots of papaya here, kiwi not so much, and pineapple is seasonal. Eating fruit everyday is awesome though!

    1. If you’re already eating them, you’re ALREADY doing it right :) More not always means better, haha.

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