Kiwi is beneficial for muscle growth and a leaner body because it:
- promotes muscle recovery
- increases protein & iron absorption
- hydrates the body
Vitamin C & antioxidants in kiwi for muscle growth
Kiwi is one of the richest fruit in vitamin C. Kiwi contains about 75 mg of vitamin C per 100g, or 83% of the Daily Value. So, 2 kiwis provide more than the recommended daily intake of vitamin C! Athletes of bodybuilding require higher dosages of vitamin C than the recommended daily intake.
Moreover, kiwi is pretty rich in antioxidants. For instance, kiwi has 122 mcg of lutein & zeaxanthin, 52 mcg of beta-carotene, and 1.3 mg of vitamin E per 100g.
Antioxidants may promote muscle growth, as they neutralize free radicals, which may inhibit muscle recovery.[1]
Furthermore, vitamin C, carotenoids, and polyphenols in kiwi boost the immune system! According to studies, kiwifruit influences a number of biomarkers of oxidative stress and beneficial immune responses. Athletes who regularly eat kiwi are more likely to be healthy for more days per year. Kiwi reduces the incidence and severity of symptoms of the upper respiratory tract infections. Hence, athletes build more muscle mass, as they do more workouts per year.[2]
Kiwi helps absorb more protein
Moreover, kiwi is good for muscle growth because it helps the body digest more protein from food. Actually, kiwi has an enzyme called actinidin which enhances digestion of a variety of common food proteins, and protein-rich foods, such as milk, meat, fish, eggs, legumes, and cereal proteins.[3]
Therefore, the next time you’ll prepare your favorite protein-rich post workout smoothie, add a kiwi!
Kiwi for increased iron absorption
Furthermore, eating kiwi is beneficial for athletes because it enhances iron absorption. High iron levels are necessary for increased energy and endurance. Iron is crucial for the transportation of oxygen to the muscle.
Iron deficiency leads to impaired aerobic power. Moreover, reduced oxygen levels in the exercising muscle lead to anaerobic metabolism, which can deplete muscle glycogen stores. It may delay muscle recovery after exercise as well.[4]
Athletes have a higher risk of iron deficiency. Women and endurance athletes, in particular. Athletes lose high amounts of iron when exercising. But, kiwi consumption improves the absorption of iron, due to its high concentrations of vitamin C and carotenoids.[5]
Kiwi can help you sleep better
Moreover, kiwi helps build muscle mass because it helps you sleep better at night. A good night’s sleep is necessary for athletes. The muscles grow when we sleep at night. In fact, kiwi seems to improve sleep onset, duration, and quality.[6]
Kiwi for a lean body
Also, kiwi is great for a lean body. A whole kiwi has only 44 calories! Hence, kiwi is great for weight loss and a lower body fat percentage.
Moreover, it’s an excellent source of dietary fiber. Fiber keeps us full for a long time. It controls energy intake. In fact, a diet high in dietary fiber has been linked to a decreased risk of obesity.[7]
Kiwi hydrates athletes better than water
Last, but not least, kiwi is an excellent post workout snack because it hydrates the body better than tap water. First, kiwi is 84% water.
Secondly, kiwi hydrates the body as it’s packed with electrolytes. Athletes should be very cautious with electrolyte imbalances. They could negatively affect athletic performance. A kiwi provides 63 grams water, 26 mg calcium, 0.18 mg iron, 12 mg magnesium, 25 mg phosphorus, 148 mg potassium, and many more!
