Want Stronger Muscles? Try Adding This Fruit to Your Diet

Losing muscle mass is a natural part of aging, but researchers may have discovered a sweet and simple way to help keep those gains—grapes!

A new study from Rutgers and other universities suggests that eating grapes could support muscle health at a genetic level. While exercise and high-protein diets remain key to maintaining muscle, this research shows that adding grapes could offer extra benefits.

The Science Behind Grapes and Muscle Health

Grapes are packed with fibre, vitamins, minerals, and phytochemicals that benefit not just muscles but also the heart, kidneys, eyes, skin, and digestive system.

The study found that elderly mice who consumed the human equivalent of two servings of grapes daily experienced changes in over 20,000 genes related to muscle function.

• Genes linked to lean muscle mass increased
• Genes associated with muscle deterioration decreased
• Female mice saw greater benefits than males

According to researchers, just a cup and a half of grapes a day could make a noticeable difference in muscle health.

RELATED: Eat This Fruit For Better Mental Health!

Other Foods That Support Muscle Growth

While grapes could be a game-changer, don’t forget about other muscle-friendly foods! Adding these to your diet can help build and maintain strength:

🍗 Lean meats – Chicken, turkey, and beef are excellent protein sources.
🐟 Fish – Salmon and tuna are rich in protein and omega-3s.
🥚 Eggs – A classic muscle-building staple.
🥛 Greek yogurt & milk – Packed with protein and calcium.
🍚 Quinoa & beans – Great plant-based protein options.

So, if you’re looking for an easy way to support your muscles, grab a handful of grapes and keep those gains going!