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What are the fabulous benefits of dried fruits and nuts for bodybuilding?

Do you know the fabulous benefits of dried fruits and nuts for bodybuilding? Dried fruits and nuts have many nutritional properties as they are an inseparable part of the diet for bodybuilding. Dried fruits contain the same nutrition as fresh fruits but are dehydrated. What important about dried fruits and nuts is the content of sugar in them in comparison to the fresh fruits. Some dried fruits have added sugar which is not good for the body. The nutritious dried fruits with no harmful effects are the ones natural without any added sugar. Food Lord brand provides natural dried fruits and nuts without any additive and added sugar. 

Nuts including walnut, hazelnut, almond, peanut, pistachio, seeds, cashew, and so on are the rich source of omega 3, 6, and 9, fats, carbs, and minerals. In addition, dried fruits include dried apple, dried banana, dried kiwi, dried watermelon, dried apricot, dried orange, dried raspberry, dried blueberries, dried avocado, raisin, and so on. Nuts and dried fruits should be used in a bodybuilding diet with precaution. 

Antioxidants are another important substance in dried fruits and nuts. They omit free radicals from the body and fight cancer and premature aging. According to the daily diet and calorie consumption, the amount of used dried fruits and nuts in the bodybuilding diet can be adjusted. 

Which dried fruits and nuts are good for bodybuilding diet?

Dried banana

How can banana influence the bodybuilding diet? Banana can help body to gain weight. They are the good source of carbohydrates and calories. Eating dried banana is good before and after bodybuilding exercises. It recovers the energy of body after exercise. The nutrition fact of a medium-size banana (120 g) is as follows:

Therefore, banana suggested as a proper ingredient for your healthy bodybuilding diet.

Dried fig

Dried figs are full of fibers. It is better to eat dried figs after bodybuilding exercise. Fibers have a great role in building muscles. In addition, fibers control appetite, improve insulin sensitivity, and strengthen the immune system. However, you should know how much fiber is essential for the daily use of the body. Health experts recommend eating 25-38 g of fiber every day. But how much is the nutrition fact of fiber in dried fig? If you know, you can adjust your diet to get enough fiber from dried figs to build your muscles. The following table shows the nutrition fact of dried figs.

Dried kiwi

Dried kiwi is a great source of vitamin C. It is one of the commonly used food for bodybuilding which is full of zinc, calcium, iron, selenium, manganese, potassium, folate, vitamin E, and magnesium. You can enrich your diet with a combination of dried fruits slices including dried kiwi, dried banana, dried apple, raisin, and dried figs with leaves of fresh mint. Since kiwi has plenty of vitamin C and this vitamin is the best antioxidant, it significantly helps to remove fats and lose weight. Therefore, it is proper for the first phase of bodybuilding to lose weight.

Dried watermelon

Although dried watermelon is sweet, it has natural sugar and low glycemic index (GI). Therefore, dried watermelon can use to lose weight. It is full of carbohydrates, essential vitamins, minerals, and antioxidants that provide nutrition to the body for better metabolism. Watermelon is full of lycopene, as antioxidants, which can fight heart diseases and cancers. It has potassium which is good for muscles and mind activities. In addition, useful amino acids such as arginine protect blood vessels. Since the amount of sugar and calorie is low in dried watermelon, it can be a good suggestion as an alternative for high-calorie and carbohydrate foods that bodybuilders usually take.


Raisin has plenty amount of carbs and protein, and it is good for the second phase of bodybuilding. As 100 g of raisin has 2.5 g protein, 69 g carbs, 0.6 g fat, and 314 kcal energy, it is good to increase muscles. In addition, raisin reduces the estrogen hormone in the body and produces testosterone hormone, thus it promotes building muscles and prevents weakness. It is recommended to be used in the bodybuilding diet. -


Pistachio is one of the tastiest nuts with a great source of proteins, fibers, minerals such as potassium, useful amino acids, and antioxidants. It is good for the gut system and lowers blood pressure, blood sugar, and cholesterol. Therefore, pistachios prevent muscle damages and are good for bodybuilding.

Dried fruits

Dried fruits are the best snack that can use as a mid-meal of athletes and bodybuilders to boost their tissue power to have better exercise. They are full of nutrients, fibers, and antioxidants. Dried fruits have enough carbohydrates and fatty acids to provide the required energy for bodybuilding. Thus, dried fruits can consume before and after exercise.

Bodybuilding diet

The exercises of bodybuilding are divide into two phases. The first phase is to build muscles and lose body fat and the second phase is to reinforce muscles and bulk them. The type of nutrition you eat in your diet is very important. You should increase your calorie intake up to 15% in bulking phase. Therefore, more protein should use in bulking phase. Some dried fruits and nuts can help you to lose weight and are proper for the first phase of bodybuilding and some others help to gain weight and enhance your muscles. Here is a comparative table of proper dried fruits and nuts for the first and second phases:

Thus, you can get the best bodybuilding diets from a nutritionist which contains a great number of dried fruits and nuts. Foodlord Company provides the best-quality dried fruits and nuts to the world which is extensively use by athletes all over the world.


  1. 5 Nuts That Can Revolutionize Your Diet
  2. 9 Health Benefits of Pistachios
  3. Bodybuilding Meal Plan: What to Eat, What to Avoid


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