Are Apples Good for Muscle Building? (Expert Answer)

Short Answer: Apples are good for muscle atrophy. Because they have polyphenols, vitamin C, and fiber and they can protect, repair, and grow muscle tissue.

Muscle atrophy is a condition that affects your skeletal muscles.

In muscle atrophy, your body breaks down muscle tissue faster than it can rebuild it.

This can lead to various health problems, such as weakness, fatigue, reduced mobility, and increased risk of injury.

One of the key factors in managing muscle atrophy is diet.

What you consume can affect your protein synthesis, which can impact your muscle mass and strength.

To effectively manage muscle atrophy, you should consume protein-rich foods like eggs, chicken, fish, and dairy products and avoid alcohol-rich foods like beer, wine, and liquor.

Now, apples are fruits that have a sweet and crunchy taste.

People usually eat them raw, cooked, or juiced.

Apples are good for muscle atrophy because they contain polyphenols, vitamin C, and fiber.

Polyphenols are antioxidants that can protect muscle cells from oxidative stress and inflammation.

Vitamin C is a cofactor for collagen synthesis, which is important for muscle repair and growth.

Fiber can help regulate blood sugar levels and prevent insulin resistance, which can impair muscle function.

One medium apple (182 g) can give you 4.4 g of fiber (16% of your daily needs), 8.4 mg of vitamin C (14% of your daily needs), and 0.5 mg of polyphenols (no recommended intake).

Fiber can positively affect muscle atrophy by improving metabolic health and reducing inflammation.

Vitamin C can positively affect muscle atrophy by enhancing collagen production and immune function.

Polyphenols can positively affect muscle atrophy by modulating gene expression and signaling pathways related to muscle metabolism and adaptation.

Furthermore, apples are a carbohydrate source and carbohydrates are good for muscle atrophy.

Because, carbohydrates can provide energy for muscle contraction and recovery, as well as stimulate insulin secretion, which can promote muscle protein synthesis.

You can eat two to three apples per day safely.

More than that can cause bloating, gas, and diarrhea due to the excess fructose and fiber.

Also, you shouldn’t eat apples if you have fructose intolerance or malabsorption to prevent abdominal pain, nausea, and vomiting.

Because, your body cannot digest or absorb fructose properly.

You can buy fresh apples in your local market or can order them online.

Always choose firm, smooth, and brightly colored apples.

Because, they indicate freshness and quality.

You can store them in a cool, dry place for up to two weeks or in the refrigerator for up to two months.

Finally, remember, maintaining a healthy lifestyle, including a balanced diet, regular exercise, stress management and essential medical care is key to managing muscle atrophy effectively.

I always recommend my muscle atrophy patients to follow a high-protein, moderate-carbohydrate, and low-alcohol diet to improve their muscle mass and strength, and enjoy a longer and healthier life.

About the Author

Abdur Rahman Choudhury

Abdur Rahman Choudhury is a nutrition coach with over 7 years of experience in the field of nutrition.

He holds a Bachelor's (B.Sc.) and Master's (M.Sc.) degree in Biochemistry from The University of Burdwan, India. He was also involved with a research project about genetic variations in the CYP11A gene among PCOS and Metabolic Syndrome patients.

He has completed the following online courses: Stanford Introduction to Food and Health by Stanford University (US) through Coursera, Certificate in Nutrition from Fabulous Body Inc. (US), Lose Weight and Keep It Off certificate course from Harvard Medical School (US), and Nutrition and Disease Prevention by Taipei Medical University (Taiwan) through FutureLearn.

Abdur currently lives in India and keeps fit by weight training and eating mainly home-cooked meals.

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