It is such common knowledge that fruits and vegetables equal good. Regardless of lifestyle, the two have been the face of healthy eating, but that’s about where it ends for some. Differentiating different fruits and vegetables isn’t the main priority for many - as long as it isn’t a milkshake or cake, it’s better. With the right guidance and diet plan, certain fruits can help to optimize the results you are looking for when on a fitness pursuit. Here are some of the best fruits to improve fitness or put on muscle.  Fruits To Avoid Before looking at the ones you do need, it’s important to first establish why not all fruits are the same and how alternative choices will sabotage your fitness progression. The avocado is one of the biggest culprits of this and not because it’s bad, but mainly because it does not compliment many bodybuilding diets out there. Most plans involve a strict reduction of fat and sugar, with simple carbs being the primary energy source. Avocado is the antithesis of this principle and primarily contains fat. General strength-based exercises don’t involve much cardio, and fat is the least preferred energy source if your exercises focus on static.  Read Avocado: Is it overrated? Know the benefits, alternatives Durians are another type of food that has a high amount of both carbs and fat, which is a lethal combo that can do more harm than good. While avocados at least have the reputation of dominating anything that’s Keto-related, Durian is off-putting too many and offers too few health benefits to substitute other fruits that are both delectable and nutritious.  Coconuts are the final options for fruits to avoid. While coconuts are nowhere near as controversial, the difficulty would be steering clear away from this delicious fruit. Coconuts are more versatile than the two other fruits on this list, which means that some foods you may think are harmless may secretly have coconut oil in them. Coconuts are also commonly turned into shavings and could spell disaster for your waist if they are cleverly used with your favorite desserts. Out of all fruits, coconuts have the highest amount of saturated fat and is deceptively heavy for how light it can taste.  Read How to heal lungs naturally and improve breathing after recovering from COVID-19? Best Fruits for Muscle Building Oranges As children, oranges were possibly the signature citrus fruit to go for when pursuing a life of healthy eating -and for good reason. Oranges are jam-packed with Vitamin C and are particularly viable before your workout due to the nutrient preventing nitric oxide from being broken down. Alternatively, you could consume the fruit after your workouts and enjoy the fruit for its stellar antioxidant properties. The fruit is tasty and easily made into juices - so having it anyway you like wouldn’t stray too far away from its natural nutritional value. Apples If fruits had a mascot, apples would be it. From nursery adages to in-depth nutrient charts, none can deny how versatile and valuable this fruit can be. Apples contain polyphenol which helps to increase your body’s strength. While this effect may seem enticing, it is important to note that the fruit still is extremely high in sugar and should not be consumed in excess. Like almost any other fruit, juicing it naturally is a good option, while baked apple paste isn’t too bad of an idea either. Be warned that apple crumbles or apple pies don’t count as progress! Read How to Eat Red Meat Without Jeopardizing Your Health Cherries For such a small fruit, cherries have some of the strongest flavors among all fruits. This is why taking more than a handful of them can make it a chore to consume. With the correct amount, cherries are a treat and contain anthocyanin, which is responsible for muscle recovery and helps to reduce inflammation. As we know, muscle hypertrophy is all about recovery and this fruit fits the bill in every way possible. Cherries work best on their own and should be eaten sparingly.  Watermelon This tropical fruit isn’t as straightforward as the rest when it comes to nutritional benefits. Watermelons help regulate blood flow and contain citrulline, which is responsible for being converted to arginine and nitrous oxide. Watermelons are a good source of fruits if you ever consume them as an assortment, but are not the most vital to have on a daily basis. Once more, be careful about how much sugar you are consuming when feasting on this fruit.  Read Ketogenic Diet: Know the benefits and risks Bananas Bananas are perfect for carb-heavy diets and are best before workouts to resupply your body with glycogen. The fruit is renowned for its ability to help muscles maintain their size. Bananas come packing with an incredible amount of potassium which is good for muscle contractions and is a critical electrolyte for the body all around. Bananas are possibly one of the most common fruits to be consumed with a protein shake, but going full natural with it works too.  Managing Your Intake While sugar cravings can partially be satisfied with fruits, it is important to note that sugar is still sugar and should not supersede the number of carbs taken. It is good as a snack for pre and post-workouts, and never functions as a meal substitute or a snack to be eaten throughout the entire day. Ultimately, gauging the amount of how much you should consume each day depends on your calorie intake cap. Balancing your fruits with oats, nuts, and even vegetables can make for a far more fulfilling role if you are not the type to snack.  Read Sweet Danger of Sugar: know the side effects of consuming too much sugar

The fitness industry isn’t shy when it comes to advocating the importance of dieting when trying to keep fit. Though workouts are great, it only occupies a couple of hours of your time, versus the rest of the day when food is the prevalent influence. Getting “cut” for the summer body has always been the dream goal for many and that usually requires an intensive diet that may make exercising look like the easiest part of reaching that goal. So, here are the top foods for muscle definition. What Kind Of Diet Should You Be Looking For? Logically, being defined means that your muscles have to be completely visible. Veins, sculpt and even muscle fibers all contribute to the definition of getting shredded - this would be impossible if one’s fact content is beyond a certain mark. Therefore, going on a calorie deficit kind of diet makes the most sense as the goal is to reduce body fat while supplying your muscles with a good amount of protein for some bulk. The exercises to be done will ultimately require weights and bulking will happen, especially to untrained muscle groups, but with high repetitions and a shorter rest time between sets, the definition will be the main result to look forward to. Read Apple Cider Vinegar: Benefits and Risk of Regular Consumption Top Foods for your Muscle Building Diet Kale Vegetables aren’t exactly the tastiest things on the planet, but they are great for fat loss and contain tons of nutrients. Fiber is naturally prevalent in fruits and vegetables, which does boost the body’s metabolism significantly, but Kale stands out for its iron. This nutrient is key to muscle development and helps the body circulate oxygen into your body, effectively part of the process of muscle synthesis. Joints also benefit from Kale because of its richness in Vitamin K. If you are susceptible to joint pains, this will safeguard your bones to ensure that they can keep up with your training. Although there are other neat options on this list, kale is almost mandatory due to how much its nutritional value aligns with muscle definition. Read TRX vs. Other Gym Equipments: A Detailed Comparison Millet This ingredient isn’t exactly the talk of the town in the world of fitness, but it certainly is a viable option as you plan your meals before and after training. Essentially, millet is birdseed. It works great for people and rivals the likes of quinoa because of its ability to help the blood flow with magnesium that contributes to definition. Additionally, millet contains plant-based protein which is perfect for complementing meat ingredients that also contains protein. It may not be the most obvious choice around, but it certainly holds value for your regime. The ingredient works best in breakfast bowls, salads, quinoa and even bread. Read What is Protein Powder? Benefits of Taking Protein Supplements Hemp Seeds It may come from cannabis, but its properties are 100% legal as it does not give you any sort of high. Not the easiest ingredients to find in the South Asian region, but it is rich in amino acids which are one of the most sought after nutrients, - hence pre workouts. In essence, amino acids are energy suppliers that are good for muscle definition and stamina. It contains gamma-linolenic acid (GLC) and Omega-6 fatty acids which are key to fat burning. The ingredient also does wonders against inflammation and boosts the health of your skin, nails and hair too. It is an overall great product, but it should not be consumed in excess. It works best with blends that contain hemp powder or salads. Read Types of Meditation: Which One is Right for You Quinoa There is a reason why quinoa sets a benchmark for other superfoods to follow or even surpass. Ever since the fitness industry has influenced many to start living healthier, quinoa has been a hot topic in conversation. It is a complex carbohydrate that has a substantial amount of protein and amino acids. The former is crucial for all diets involving muscle building, however, its amino acid is a nice addition that boosts the body when it repairs muscles. The benefit from this dish shines the most during the muscle repairing phase - therefore a calorie deficit should not necessarily lead to a protein surplus. Quinoa works the best after your workout and it is difficult to get the most out of it during your resting time. It is usually taken as the prime carbohydrate of choice, or else it can complement a salad. Read Cycling Benefits: How Indoor and Outdoor Cycling Strengthens Your Immune System Cottage Cheese The first dairy ingredient on the list, cottage cheese is a neat addition to the meal, especially if you choose to stay off carbohydrates due to how rich it can be. The strength of this cheese is its containment of Casein, which is currently one of the most viable protein sources in the supplement market. Casein helps your blood’s natural amino acids get a boost and lets that elevation stay a while longer. It slows digestion down, which means your body takes a longer time to digest it. This does wonder for more intensive training or regimes that are longer in duration. Interestingly enough, cottage cheese is versatile enough to be paired with fruits and pancakes. Read Bodybuilding Vs Powerlifting: Similarities, Differences, Pros, Cons Spinach Spinach is a classic and can be an alternative to Kale if that is your preferred choice. It is the foundation for many versions of the salad dish worldwide and for good reason. It contains a high amount of iron when boiled and magnesium which allows the body to metabolise carbohydrates better. Studies have shown that spinach has also helped to boost testosterone levels which translate over to muscle strength. It may be a bit of a stretch to declare spinach as an all-encompassing ingredient for muscle definition, but it is one of the few ingredients on the list that can be eaten multiple times during the day. Naturally, spinach is best when in a salad, but can work as a side for meat and quinoa too. Lentils Lentils are hassle-free add ons that work wonders for muscle building. They may not get the most love in the fitness community, but they pack a whopping 18 grams of protein minimum per cup. An average serving of protein powder contains between 20-25grams of protein, which makes this natural ingredient a powerhouse when it comes to protein. Other benefits of lentils include their low cost and decently long shelf life. It goes well with rice and salad. Read Different forms of Vitamin D: Benefits, sources of Vitamin D1 vs D2 vs D3