Want Stronger Muscles? Study Suggests Adding
This Berry to Your Diet Might Help
Key Points
- A study on mice found that grape consumption altered gene expression related to muscle growth, repair, metabolism, and inflammation, suggesting potential muscle health benefits.
- Grapes contain polyphenols like resveratrol and quercetin, which may reduce
- inflammation and improve circulation, supporting muscle recovery alongside
- high-protein foods.
- While promising, the findings are based on animal research and gene activity.
- not direct improvements in human muscle function—so moderation and a
- balanced diet remain essential. Could sweet, juicy grapes be the key to
- Improved muscle health? Gym-goers and athletes alike might rush to the
- produce aisle after hearing this news. A recent study from Rutgers University,
- Western New England University and UMass Chan Medical School-Baystate,
- recently published in the journal Foods, found a link between grape consumption
- and muscle function.
“Research suggests that long-term consumption of grapes may have a positive
In the study, researchers divided the mice into two groups: One group consumed
Consider genes as the body’s instruction manual, says Hallie Labrador, MD, MS,
director of the primary care sports medicine fellowship at Endeavor Health.
Grape supplementation was linked to significant changes in 25 different genes,
she notes. Genes supporting muscle growth, repair, metabolism, and function
were upregulated, while those associated with degeneration, fat storage,
insulin
resistance, and inflammation were downregulated.
a standard diet, while the other received a standard diet supplemented with
powdered grapes. The team then examined muscle cells to assess the effects of
grape supplementation on gene expression.
impact on muscle health in both men and women, based on a study done on
male and female mice,” says sports dietitian Amy Goodson, MS, RD, CSSD, LD
, author of The Sports Nutrition Playbook.
- A study on mice found that grape consumption altered gene expression related to muscle growth, repair, metabolism, and inflammation, suggesting potential muscle health benefits.
- Grapes contain polyphenols like resveratrol and quercetin, which may reduce
- inflammation and improve circulation, supporting muscle recovery alongside
- high-protein foods.
- While promising, the findings are based on animal research and gene activity.
- not direct improvements in human muscle function—so moderation and a
- balanced diet remain essential. Could sweet, juicy grapes be the key to
- Improved muscle health? Gym-goers and athletes alike might rush to the
- produce aisle after hearing this news. A recent study from Rutgers University,
- Western New England University and UMass Chan Medical School-Baystate,
- recently published in the journal Foods, found a link between grape consumption
- and muscle function.
“Research suggests that long-term consumption of grapes may have a positive
In the study, researchers divided the mice into two groups: One group consumed
Consider genes as the body’s instruction manual, says Hallie Labrador, MD, MS,
director of the primary care sports medicine fellowship at Endeavor Health.
Grape supplementation was linked to significant changes in 25 different genes,
she notes. Genes supporting muscle growth, repair, metabolism, and function
were upregulated, while those associated with degeneration, fat storage,
insulin
resistance, and inflammation were downregulated.
a standard diet, while the other received a standard diet supplemented with
powdered grapes. The team then examined muscle cells to assess the effects of
grape supplementation on gene expression.
impact on muscle health in both men and women, based on a study done on
male and female mice,” says sports dietitian Amy Goodson, MS, RD, CSSD, LD
, author of The Sports Nutrition Playbook.
What does it mean to be more muscular on the “genetic” or “cellular”
level?
Building muscle isn’t solely about lifting weights and consuming protein; it’s also
influenced by our genetics and cellular mechanisms. Our genes play a role in
signaling the body to develop muscle, while cellular processes, such as muscle
protein synthesis, manage the actual growth and repair following exercise. This
clarifies why two individuals following the same workout routine may not achieve
identical results.
Building muscle isn’t solely about lifting weights and consuming protein; it’s also
influenced by our genetics and cellular mechanisms. Our genes play a role in
signaling the body to develop muscle, while cellular processes, such as muscle
protein synthesis, manage the actual growth and repair following exercise. This
clarifies why two individuals following the same workout routine may not achieve
identical results.
How exactly do grapes help with muscle function?
“Grapes contain polyphenols, especially flavonoids like resveratrol and quercetin,
Resveratrol, in particular (wine lovers, you may recognize this one), aids in
Though grapes aren’t a good source of protein, they can complement
high-protein foods by helping to reduce oxidative damage and improve circulation
, which in turn supports muscle recovery, according to Goodson.
improving circulation and delivering oxygen and nutrients to muscles, which is
vital for growth and recovery.
which have antioxidant and anti-inflammatory properties,” says Goodson. These
compounds may help reduce inflammation and oxidative stress, two factors that
can hinder muscle recovery and growth.
“Grapes contain polyphenols, especially flavonoids like resveratrol and quercetin,
Resveratrol, in particular (wine lovers, you may recognize this one), aids in
Though grapes aren’t a good source of protein, they can complement
high-protein foods by helping to reduce oxidative damage and improve circulation
, which in turn supports muscle recovery, according to Goodson.
improving circulation and delivering oxygen and nutrients to muscles, which is
vital for growth and recovery.
which have antioxidant and anti-inflammatory properties,” says Goodson. These
compounds may help reduce inflammation and oxidative stress, two factors that
can hinder muscle recovery and growth.
How are grapes different from other muscle-building foods?
Grapes are mostly made up of water and carbohydrates, excellent for hydration
and energy, but they are not usually considered muscle-building foods. Foods
that promote muscle growth include protein-rich options such as lean beef,
chicken, fish, eggs, dairy products, beans, lentils, and soy products.
Grapes are mostly made up of water and carbohydrates, excellent for hydration
and energy, but they are not usually considered muscle-building foods. Foods
that promote muscle growth include protein-rich options such as lean beef,
chicken, fish, eggs, dairy products, beans, lentils, and soy products.
How many grapes should people eat to reap the benefits?
You’ve likely heard that moderation is key, and that applies to grape consumption
Instead, focus on maintaining a well-balanced and varied diet to ensure you get
all the macro and micronutrients your body needs. The Dietary Guidelines for
Americans recommend about one to two cups of fruit per day for those on a daily 2,000-calorie diet.
You’ve likely heard that moderation is key, and that applies to grape consumption
Instead, focus on maintaining a well-balanced and varied diet to ensure you get
all the macro and micronutrients your body needs. The Dietary Guidelines for
Americans recommend about one to two cups of fruit per day for those on a daily 2,000-calorie diet.
Are there caveats and limitations to the findings?
It’s important to note that this study was conducted on mice, not humans, so we
It’s also important to highlight that individual responses to dietary changes can
Bottom line: Grapes are a nutrient-dense food, bursting with hydration and rich in
polyphenols, but, as with everything, moderation is key.
vary, and the study didn’t address how factors like age, gender, or exercise habits
affected muscle-building outcomes, says Goodson.
cannot assume that the effects would be the same in people. Another limitation
is that the study focused on gene expression rather than muscle function, says
Labrador. “Just because there is an upregulation or downregulation of a gene
does not mean that it will necessarily equate to true change in the muscle mass,
function, and health.”
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It’s important to note that this study was conducted on mice, not humans, so we
It’s also important to highlight that individual responses to dietary changes can
Bottom line: Grapes are a nutrient-dense food, bursting with hydration and rich in
polyphenols, but, as with everything, moderation is key.
vary, and the study didn’t address how factors like age, gender, or exercise habits
affected muscle-building outcomes, says Goodson.
cannot assume that the effects would be the same in people. Another limitation
is that the study focused on gene expression rather than muscle function, says
Labrador. “Just because there is an upregulation or downregulation of a gene
does not mean that it will necessarily equate to true change in the muscle mass,
function, and health.”
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