Fitness Articles

The Benefit of Apple Cider Vinegar in Building Muscle

By November 2, 2017 January 17th, 2019 No Comments

A simple Google search of “Apple Cider Vinegar” will bring up numerous articles talking about all the positive benefits of using this powerful liquid. While most of us will run out and buy a bottle of it after reading an article about the benefits of apple cider vinegar on, many of us don’t really understand why we should buy it and use it. This is especially true in the world of bodybuilding and fitness.

If you take apple cider vinegar for the sole purpose because you’ve heard it is good for you, or you saw someone take it that’s fine, but you should seek a deeper understanding of the health benefits you obtain from this. For those of us in the world of bodybuilding, there is simple one major reason we should consume apple cider vinegar: it aids in building hard, lean muscle.

Before we get into the #1 benefit of apple cider vinegar in building muscle you should know a little bit more about apple cider vinegar. Apple cider vinegar is not a miracle liquid. You want to consume apple cider vinegar in conjunction with a healthy diet and training program. I would recommend if you are trying to build lean muscle to drink apple cider vinegar with our lean mass training program.

It’s important to know where apple cider vinegar comes from, what benefits we has humans derive from it, how to take it, how often we should take it and when we should take it.

What Is Apple Cider Vinegar?

Apple cider vinegar is made from real apples. Apple cider vinegar is not that much different from apple cider in how it is made. The main difference is apple cider vinegar ferments for a period of time where the sugars you would find in apple cider are broken down into organic acids called probiotics and enzymes. These probiotics and enzymes provide many health benefits that are touted about all over the internet.

Building Lean Muscle with Apple Cider Vinegar

​Apple cider vinegar is not a miracle liquid that is going to allow you to pack on pounds of lean muscle without hard work in the gym and your kitchen. It is important we start with that because far too many times people will read claims about a supplement or a product and believe it is a miracle in a bottle. This is just simply not true. However, when used correctly and with a proper diet and training program, apple cider vinegar will help you build lean muscle.

The biggest benefit to using apple cider vinegar when trying to build lean muscle is that apple cider vinegar has been medically proven to lower your blood sugar levels. According to WebMD, apple cider vinegar has an anti-glycemic effect by partially blocking the digestion of starches in your body. The digestion of starches in your body will raise your blood sugar levels. Apple cider vinegar’s ability to block part of that digestion process allows you to better control your blood sugar levels.

How does this help you build lean muscle? Spikes in blood sugar increases the body’s production of insulin to help absorb the glucose into the muscles and into fat storages. The glucose that isn’t absorbed into your muscles or burned as energy are then stored in these fat storages for use later (to be burned off as energy).


According to the American Diabetes Association, consuming apple cider vinegar helps your body’s maintain insulin production levels by lowering glucose in the blood stream. The result is less glucose being stored in your fat storages to be burned later as an energy source (if you don’t use enough energy to burn these stores then it becomes fat). Consuming apple cider vinegar helps control blood sugar level spikes, and this can limit any fat gain from consuming carbohydrates and other starches.

How Should You Take Apple Cider Vinegar?

Most people will take their apple cider vinegar like you’d take a shot of Jack Daniels. No mixing, nothing, just straight from a shot glass. If you do this you should stop. According to Yahoo! Health, you should stop taking shots of apple cider vinegar because it’s very acidic, and overtime it will eat away at your esophagus and eat away your tooth enamel. ​They recommend that you dilute one to two tablespoons in eight ounces of water.

If you are looking for an all-natural fat burner then I would suggest consuming apple cider vinegar the way I do. I mix one to two tablespoons of apple cider vinegar in six ounces of Suja Green Juice. You can get a big container of this at your local Costco, or you can buy the smaller ones at target. The acid from the apple cider vinegar mixes with the acidity of the vegetables in the juice and creates a natural thermogenic in your body. This thermogenic effect raises your body temperature and burns more fat. Another way to build lean muscle mass.

Overall, you should mix it with something. The taste is not great. It is very acidic so you can get that “burning” feeling when you drink it. Even when you mix it my suggestion is drink it quickly so you don’t have to taste it much. Trust me, the poor taste is worth the benefit.

Suja Juice

When Should You Take Apple Cider Vinegar?

​This is a big debate. Some people say you should consume apple cider vinegar in the mornings. Other people say you should do it before every meal. There really is no one proven method that works better than others. However, if you have been reading this article, you understand the benefit apple cider vinegar has on blocking our body’s ability to break down and digest starches.

If your goal is to avoid blood sugar level spikes, and this insulin level spikes then you should consume your apple cider vinegar with high starch meals. I suggest after you are done eating.

By taking the apple cider vinegar along with high starch meals you are aiding your body in the utilizing the number one benefit of apple cider vinegar, controlling your blood sugar levels.​ I would recommend doing this with every high starch meal you consume. Your body will digest a portion of the starches, the insulin will transport the glucose to your cells and muscles where needed and limit the amount going into fat storage. This will in turn allow you to still build lean muscle, without increasing any unwanted body fat.


​Apple cider vinegar provides many health benefits. The number one benefit to those who are looking to build lean muscle is the ability apple cider vinegar has to control your body’s blood sugar levels. By consistently keeping your blood sugar levels around a healthy level you are limiting the amount of glucose being transported into fat storage by insulin. You are able to use the glucose you need for energy and muscle growth, without getting the unwanted fat gain.

You should consume apple cider vinegar with every high starch meal. Apple cider vinegar helps block the digestion of a portion of the starches you consume. Starchy foods raise your blood sugar levels. By limiting the digestion of those foods you are also limiting the rise in your blood sugar levels.

Lastly, you should always mix apple cider vinegar with another liquid and never take it straight. Taking it straight can eat away at your esophagus and your tooth enamel. By mixing it with a healthy greens beverage you turn it into a natural thermogenic thus increasing fat loss and metabolism.

Apple cider vinegar can be purchased at many stores and online by clicking here.

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