Could Grapes Be the Secret to Stronger Muscles? Fitness enthusiasts and athletes, take note—your next muscle-boosting snack might already be in your fruit bowl. A groundbreaking study from Rutgers University and Western New England University, published in Foods, reveals a surprising connection between grape consumption and improved muscle function.
The study, conducted on mice, split subjects into two groups: one fed a standard diet and the other given the same diet supplemented with grape powder. After analyzing muscle cells, researchers discovered that grape consumption altered the expression of 25 key genes related to muscle health.
"Think of genes as your body's instruction manual," explains Dr. Hallie Labrador, a sports medicine specialist at Endeavor Health. "Grapes appear to influence how those instructions are carried out."
This finding highlights that muscle growth isn't just about protein and weights—genetics and cellular processes play crucial roles. That's why two people can follow the same workout plan and see different results.
Not so fast. While grapes are packed with hydration-friendly water, energizing carbs, and polyphenols, they're no substitute for protein-rich foods like lean meats, eggs, and legumes.
The study suggests 1 to 1.5 servings daily might support muscle health—but moderation is key. Since the research was done on mice, human results aren't guaranteed. "We also didn't measure actual muscle function, just gene changes," cautions Labrador.
Grapes are a delicious, nutrient-packed snack, but they're just one piece of the muscle puzzle. For best results, pair them with a balanced diet and consistent training—and don't clear out the produce aisle just yet.