This Muscle Building 'Superfruit' Packed With Fibre And Minerals Is Cheaper Than Your Protein Powder But Is Overlooked

As we age, we all go through skeletal muscle loss, a condition known as sarcopenia. This loss of strength can increase the risk of falls, hospitalization, loss of independence, and even premature death. While protein is considered one of the best nutrients for gaining and retaining muscles, scientists have now found a nutritious and delicious fruit that can just do the same.

A new study led by researchers from Rutgers and other universities suggests that consuming grapes, in addition to exercise and a high-protein diet, may support muscle maintenance at the genetic level. John Pezzuto, the senior investigator and dean of pharmacy and health sciences at Western New England University, called the findings "compelling evidence" of grapes.

Grapes Are A Nutrient Dense Fruit

Grapes are packed with fibre, vitamins, minerals, and phytochemicals, making them beneficial for overall health. Previous studies have highlighted their positive effects on the heart, kidneys, skin, eyes, and digestive system. Now, scientists believe that grapes could also play a key role in preserving muscle function.

Grapes Can Alter Genes-Related Muscle Growth

The study found that consuming the human equivalent of two servings of grapes per day altered over 20,000 genes in elderly mice, significantly impacting how their muscles generate energy. Remarkably, genes associated with muscle growth were activated, while those linked to muscle deterioration were suppressed. Female mice showed even greater benefits than males, suggesting possible sex-based differences in response.

What This Means for You?

The study involved mice consuming a diet supplemented with 5% grape powder, equivalent to around 1.5 cups of fresh grapes per day for humans. While more research is needed to confirm these effects in humans, the findings suggest that grapes could be a natural and accessible way to support muscle health as we age.

Pezzuto and his team plan to investigate how and why these genetic changes occur and whether they can be replicated in human trials. Until then, adding grapes to a balanced diet—along with protein-rich foods like lean meats, fish, eggs, greek yoghurt, quinoa, beans, and milk—may be a simple step toward maintaining strength and vitality.

Muscle loss is a serious concern as we age, but small dietary changes could make a big difference. Grapes, already known for their heart-healthy properties, might just be the next big superfood for muscle health. While we wait for human trials to confirm the results, there’s no harm in enjoying a handful of grapes as part of a healthy lifestyle.

Meanwhile, research published in the journal DOI in September 2022 showed that various polyphenols considerably contribute to the diverse biological activities of grapes, such as antioxidant, anti-inflammatory, antidiabetic, anticancer and cardioprotective activities. A majority of grapes are used to produce wine, which is associated with a variety of health benefits for humans. In addition, the application of grape byproducts, such as grape pomace and grape seed, has been extensively studied, with progress reported in the food industry. So, the next time you’re at the grocery store, consider picking up some grapes—not just for their sweet taste, but for the potential long-term benefits they offer for your muscles and overall health.