This Beloved Berry Could Be the Secret to Stronger Muscles, Study Suggests

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 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. 

In the study, researchers divided the mice into two groups: One group consumed 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.

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.

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.

How exactly do grapes help with muscle function? 

“Grapes contain polyphenols, especially flavonoids like resveratrol and quercetin, 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.

Resveratrol, in particular (wine lovers, you may recognize this one), aids in improving circulation and delivering oxygen and nutrients to muscles, which is vital for growth and recovery.

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.

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.

How much grapes should people eat to reap the benefits? 

You’ve likely heard that moderation is key, and that applies to grape consumption as well. While the study suggests that one to one-and-a-half servings of grapes may offer muscle health benefits, take this with a grain of salt. It’s not time to start stockpiling your fridge with a bounty of grapes. 

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 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.”

It’s also important to highlight that individual responses to dietary changes can vary, and the study didn’t address how factors like age, gender, or exercise habits affected muscle-building outcomes, says Goodson.

Bottom line: Grapes are a nutrient-dense food, bursting with hydration and rich in polyphenols, but, as with everything, moderation is key.