Research Suggests This Fruit Can Build Muscle

Muscle health is critical for mobility, overall wellbeing, and quality of life, especially in older adults. Since muscle burns calories, having strong, healthy muscle mass helps boost a person's metabolic rate, which can help with weight loss.

For fitness enthusiasts like bodybuilders, bulking up or adjusting diet and exercise to gain muscle mass is a top priority. Dietary changes, like consuming more protein, and exercise adjustments, such as hitting the weights more often, can lead to muscle gains.

However, new research suggests that grapes may promote muscle health and have muscle-building benefits. Does that mean you should add grapes to your plate before hitting the gym?

Experts WellnessPulse spoke with say that while grapes are healthy, there’s more to gaining muscle mass and strength than simply focusing on one food.

The muscle-boosting power of grapes

The study, published in Foods, investigated the impacts of grape consumption on muscle health in mice. To conduct the research, scientists fed one group of mice a standard rodent diet and a second group a diet rich in grapes for 2.5 years. The team chose a duration of 2.5 years to mirror old age in humans since this period in the lifespan of a mouse is equivalent to 80 human years.

Though human trials are needed, the team suggests long-term grape consumption could help individuals maintain muscle and reduce the risk of age-related muscle loss.

Catherine Gervacio, RND, a registered dietitian and nutrition consultant for WOWMD, says that this new grape study is promising, and shows that more research is needed to understand the health benefits of grapes.

"The idea that what we eat can actually change how our genes behave is fascinating," Gervacio says. "This study shows that grapes may help improve muscle health by switching on good genes (the ones that help us build and maintain lean muscle) and switching off the ones that lead to muscle breakdown."

Health benefits of grapes

Research suggests that the bioactive compounds in grapes may have anti-inflammatory, antimicrobial, and anticancer effects. They also have the potential to help manage blood sugar and cholesterol levels.

"The study linking long-term grape consumption to improved muscle health is interesting, and I assume this is because grapes are rich in polyphenols and antioxidants," says Logan G. Galbraith, M.D., a physician, researcher, and medical expert with Invigor Medical. "These compounds can help reduce inflammation and oxidative stress, both of which contribute to muscle breakdown over time."

Galbraith tells WellnessPulse that the study could lead to new fitness-related supplements, depending on the results of future human trials.

Most muscle-gaining supplements […] provide or supplement a compound to make the muscle-building machinery work better. AKA add more 'substrate.' This is truly a fascinating study, and isolating the compounds found within grapes could be the next workout supplement.

Logan G. Galbraith, M.D

Foods and nutrients needed to build muscle

Ian Groves, a certified personal trainer and managing director of Training Station in the United Kingdom, says that while there's no harm in eating more grapes, they should complement, not replace, consistent exercise and good nutrition.

"Grapes might make a difference to muscle health, but that doesn't mean we can ignore the fundamentals," Groves explains. "I think changes like this (how many grapes you eat) only become relevant once you've already established a long-term exercise routine and are eating the right kinds of food."

He suggests that instead of focusing on one food to build muscle mass, a person should focus on getting the right balance of all three macronutrients.

These include:

• Carbohydrates, like oats, potatoes, rice, pasta, and bread, to provide the energy needed to train effectively and recover
• Proteins such as eggs, fish, chicken, cottage cheese, and whey protein to supply the amino acids the body needs to build and repair muscle
• Fats found in foods like eggs, avocado, nuts, and olive oil for hormone production

Gervacio agrees, adding that [average sedentary adults] need at least 0.8 grams of protein per kg of body weight per day. However, health status and activity levels can change individual protein requirements.

Carbs and fat are just as important. Carbs fuel your workouts and help your body use protein effectively. If you don't get enough, your body might break down muscle for energy. Fat, on the other hand, helps with hormone production, especially testosterone, which is important for muscle growth.

Catherine Gervacio, RND

She adds that other nutrients critical for muscle health are magnesium for muscle recovery, vitamin D for muscle strength, potassium for muscle contraction, and calcium for bone support.

Still, protein is most critical since it's the building block of muscle tissue. Plus, the amino acids in protein are essential for muscle repair, maintenance, and growth.

"Protein is the cornerstone. [For individuals exercising regularly], the general rule of thumb is around 1.2 to 2.0 grams of protein per kilogram of body weight, depending on how active a person is and whether they're aiming to build or just maintain muscle," Galbraith explains. "For example, someone who lifts weights regularly would be closer to the upper end of that range."

Foods or supplements that can hinder muscle growth

The fitness market is flooded with products that promise to help gym-goers gain muscle mass and strength. However, consumers should be cautious when using these supplements.

As for supplements, it's best to steer clear of unregulated 'muscle boosters' that promise fast results. Many have hidden ingredients or stimulants that can do more harm than good. Creatine, whey protein, and branched-chain amino acids (BCAAs), on the other hand, are generally safe and effective when used appropriately.

Logan G. Galbraith, M.D.

Gervacio says that people who want to build muscle mass should avoid excessive intake of ultra-processed foods, junk foods, alcohol, or sugar-laden foods, as they can hinder muscle growth and contribute to empty and excess calories that the body does not need.

"As for supplements, any misuse is harmful," Gervacio adds. "They can mess with your heart, hormones, or sleep. All of which impact muscle health and recovery."

Best exercises to build muscle

Along with a diet that provides enough quality protein, fats, carbs, and perhaps a few grapes, bulking up requires physical exercise, specifically weight-bearing exercises. Groves suggests focusing on compound movements rather than isolation exercises to gain muscle.

Compound exercises work multiple muscle groups, making them more effective for overall strength and size. I recommend including barbell bench presses, squats, deadlifts, barbell rows, pull-ups, push-ups, overhead presses, lunges, leg presses, and similar lifts in your routine.

Ian Groves, a certified personal trainer

Regarding frequency, Groves says that a beginner should aim for two or three workout sessions per week to see results. However, once a person is past the beginner stage, they should start training four to six times a week to continue building muscle.

He notes that focusing on progressive overload and calorie surplus is critical for achieving ongoing results in the gym.

"Progressive overload is the gradual increase of stress placed on your muscles during training, and you can achieve this by lifting heavier weights, doing more reps or sets, or increasing the number of times you exercise weekly," Groves explains. "Those new to training don't need to worry about being in a calorie surplus because they can gain muscle without it, but once you're past the first six months, a calorie surplus is required to grow muscle and recover properly."

The bottom line

While research suggests that long-term grape consumption may boost muscle health, grapes alone can't replace the basic building blocks of muscle growth. To bulk up and see serious gains in muscle size and strength, experts agree that adopting a diet that includes quality protein, fats, and carbohydrates and engaging in weight-bearing exercise is critical.