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By Salman siddiquePublished about a year ago 4 min read

Raisins are a great option if you're looking for something sweet to satisfy your cravings without packing on too many unnecessary calories.

However, we need to pay closer attention to what we put into our bodies as bodybuilders.

So, in terms of bodybuilding, are raisins good or bad?

Because raisins are heavy in carbohydrates, they provide a lot of energy for challenging workouts, which is beneficial for bodybuilding. They aid in reducing inflammation after exercise since they are antioxidants. They are highly energy-dense, though. So if you don't want to consume too many calories, paying attention to the portion size is essential.Everything regarding raisins and bodybuilding will be covered in this article



You have a variety of raisins to choose from. It largely depends on the grape variety you choose. The following nutritional information applies to 1 cup of seedless golden raisins in this circumstance.

Carbs: 116 g

Fiber: 4.8 g

Fats: 0.3 g

Protein: 4.8 g

Calories: 436


Because raisins are dried grapes, they are highly high in energy. By removing the fruit's water, they increase their calorie density. Raisins have 436 kcal in a cup. Even though it can seem like a lot, it's simple to make a cup of raisins.

Adding raisins would not be a good idea for a bodybuilder in a cutting phase, where the calories are reduced to promote weight reduction. It offers many calories but little in the way of satisfaction.

However, it's the ideal snack for a bodybuilder going through a bulking phase. It increases calories without adding much weight. This means that raisins are a great option for folks who struggle to consume more calories.


Additionally, raisins are a great source of a number of essential vitamins and minerals. Vitamin B6, riboflavin, iron, magnesium, phosphorus, potassium, copper, and manganese are all abundant in raisins.

B6 vitamin- One of the necessary vitamins, it aids in transforming the food you eat into usable energy for the body. It also appears to facilitate better muscle repair.

Magnesium- Compared to sedentary people, athletes typically require more magnesium since it aids in the creation of energy and the uptake of oxygen. Some athletes have reported feeling more energised and performing better.

Phosphorus- Low phosphorus levels might make you feel exhausted, weak in your muscles, and lose your appetite. This last one might make it difficult for you to meet your daily calorie requirements if you are in a bulking phase.

Potassium- Potassium is necessary for the heart and respiratory systems, two vital organs during activity, in addition to preventing muscle cramps. Additionally, it is necessary for nerve conduction. Better muscular contractions result from improved nerve conduction.

Copper- It appears that athletes lose more copper while exercising, so it is critical to replenish it after an exercise. A copper deficiency makes you feel exhausted, makes you frequently ill, and makes it hard for you to move.

Manganese- One of the most typical issues bodybuilders may get as a result of weightlifting is osteoarthritis or knee discomfort, which manganese helps alleviate in addition to being a powerful antioxidant.


Raisins are simple to find and carry, and they give you the energy you need for your workout. The advantages of incorporating them into your everyday routine are numerous. The following are some advantages of including raisins if you are a bodybuilder.

1. Promotes the Synthesis of Collagen

Vitamin C and copper aid in collagen formation. You can find both nutrients in raisins. In other words, raisins are excellent for producing collagen.

Ligaments, tendons, and muscles depend on collagen. You are less prone to experience junction pain or injuries if your structure is sturdy.

2. Reduces the Risk of Muscle Cramps

Muscle contractions are regulated by potassium. This means that muscle cramps may result from low potassium levels.

Magnesium is also very crucial for muscle contraction, in addition to potassium. Raisins contain both nutrients, making them the ideal food to prevent

3. Improves Immunity

Vitamin C is abundant in raisins. An adequate dose of copper, antioxidants, and vitamin C helps strengthen immunity.

A stronger immune system makes you less susceptible to illness. Which ultimately results in more days spent at the gym.


Raisins assist you in consuming the extra calories required to achieve a calorie surplus that promotes muscular building. Additionally, it supplies the energy-producing carbs required, allowing the protein to be utilised for growing muscle rather than as a fuel source. But it is deficient in protein, which is necessary for muscular building

Because raisins are energy-dense, they help you get the calories you need without making your stomach overly full. For muscles to expand, there must be a calorie excess. It is simple to increase caloric intake with raisins for a bodybuilder who is in the bulking phase.

Boron is a mineral that is also present in raisins. Boron promotes testosterone production, which aids in muscular building. Additionally, it slows down muscle deterioration by lowering oestrogen (a female hormone that has catabolic effects).

However, consuming enough protein—which raisins lack—is one of the key factors in muscle growth. Every time you add raisins, be sure to also include a protein source to maximise your muscle growth. Add Greek yoghurt or a protein shake.


About the Creator

Salman siddique

Hello Everyone!

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