Bodybuilders in the U.S. are increasingly incorporating fruit into contest prep and training programs. "Ten years ago, fruit was considered contest prep poison," said trainer Mike Stevens. "Now, many competitors include it strategically throughout their programs." Backstage, athletes consume figs, cherry juice, and other fruits to aid performance and recovery.
Tart cherries are used for sleep and soreness reduction, with routines of 8 oz juice post-workout or 1 cup with dinner. Jackfruit provides 3 grams of protein per cup and is adopted by plant-based athletes. Watermelon, rich in L-citrulline, is consumed before training to support blood flow.
Guava offers higher protein per cup than most fruits and is paired post-workout with other protein sources. Figs are used before workouts for potassium and calcium to reduce cramping. Pomegranate is consumed as juice for antioxidants, while blackberries provide anthocyanins to reduce inflammation.
Kiwi supports protein digestion with actinidin enzymes, commonly paired with high-protein meals. Avocado is consumed daily for dietary fats that support hormone production. Dates are used pre-workout for quick energy, with 3–4 Medjool dates eaten about 20 minutes before training.
This trend reflects a shift in bodybuilding nutrition strategies, with fruit now integrated for recovery, energy, and digestion support.
Source: VegOut