Most of today’s gym-freaks don’t usually think about vegetables when it comes to muscle building and strengthening. Also, people who choose to go vegetarian or vegan often have a hard time figuring out how their diets can work in favor of their daily protein intake. This is mostly because we blatantly ignore the fact that vegetables are not just filled with nutrients that help us stay active and healthy, but are also great sources of protein when building muscles is concerned. Here are a few veggies that can help boost muscle strength and growth.
Broccoli: Broccoli is a Cruciferous vegetable capable of providing a significant amount of protein. Broccoli is also rich in Calcium and vitamin D that helps increase skeletal muscle strength and physical activity. It is also effective in lowering cholesterol and protecting from cardiovascular diseases. Broccoli is a great source of the phytochemical, Indoles; which works to metabolize extra estrogen into safer forms, thus preventing prostate cancer cell proliferation.
Beets: Beets contain high amounts of proteins, vitamins, potassium, magnesium and fiber. Beetroot juice is clinically proven to improve stamina and can reduce oxygen uptake during workout sessions. Even the leafy top part of beetroots is a high source of protein. Adding beets to your diet will definitely be beneficial.
Kale: Leafy green vegetables like kale and spinach are high in protein content. Kale is also a great source of Calcium which is necessary for bone strength, movement and contractions of muscles and iron and zinc absorption in the body.
Beans: Beans, especially black beans, are excellent meat alternatives due to rich protein content and help in muscle growth and repair. Beans also contain a high amount of iron, which is a must for endurance exercises. With beans, you can have the same benefits of animal protein without worrying about the saturated and trans fat. Just put some beans in your salad or taco and you are good to go.
Brussels sprouts: Brussels sprouts have become a trendy vegetable that can be found at many grocery stores. A cup of Brussels sprouts can be loaded with up to 3 grams of protein. It also contains enough fiber that can keep your food-cravings under control all day long.
Mushrooms: Whether you like mushrooms or not, they are loaded with primary vitamins like, vitamin D. They are also good sources of protein, which can positively influence your muscle build-up. One cup of mushrooms contains almost 3 grams of protein. They can also help taking care of your immunity and heart condition as they are rich in antioxidants.
Avocado: Considered a vegetable by many, avocados are one of the best sources of protein. Along with helping in muscle build-up and recovery, they are also rich in dietary fiber that helps in increasing satiety. Avocados are packed with phyto-nutrients which battle cancers and heart troubles and also help maintain blood sugar levels.
Cauliflowers: Cauliflowers have high omega-3 fatty acid content, largely beneficial in muscle growth. It also contains high levels of dietary fiber that intensifies satiety and fights excessive fat or calorie intake that can overshadow muscle buildup.
These super-veggies are all you need on your plate if you are struggling with your daily dose of protein and other nutrients necessary for muscular growth. Put in a little effort by making needed modifications in your workout routine and your fitness journey will be hassle-free.