When you think about building muscle, it is always the protein which you consider consuming in order to achieve your goal. Despite the importance of getting enough protein in order to build muscles, there are also other food sources which can help you building muscles and vegetables are one of them. Certain vegetables are packed with nutrients that have demonstrated muscle- and strength-boosting properties. If you’re looking for some real strengthening superfoods, check out these 5 vegetables that are great for building muscles.
1. Beets: Beets are one of the greatest vegetables to build healthy muscles as they are high in dietary nitrates and antioxidants. A number of studies have shown that consuming beets improve your athletic performance. Athletes who drank beet juice experienced a 38 percent increase in blood flow to muscles, particularly “fast twitch” muscles that affect bursts of speed and strength, according to a study conducted at Kansas State University.
2. Spinach: Spinach is rich in iron which is crucial to building muscle and strength. According to the United States Department of Agriculture, a 180-gram serving of boiled spinach has 6.43 mg of iron. The leafy green is also an excellent source of magnesium, a mineral that’s essential to muscle development, energy production, and metabolism.
3. Barley and Wheat Grass: These fibrous greens contain essential minerals like calcium, iron and magnesium as well as powerful carotenoids which are antioxidants that keep tissue cells healthy and strong. These minerals help with muscle function as they increase the ability of our blood to carry oxygen to working muscles. This will help your mid-workout stamina and you’ll be able to keep training harder for longer which is an essential function for building strong muscle tissue.
4. Sweet Potatoes: Sweet potatoes are perfect source for fuel. They are high in fiber and carbs (4 grams and 27 grams per serving respectively), the vibrant tubers have a low glycemic index, meaning they burn slowly, providing a long-term source of energy that helps you power up after a workout and recover your stores of muscle glycogen afterward. Moreover, one cup of sweet potato cubes has four times your RDA of vitamin A, which helps your body synthesize protein.
5. Microgreens and Sprouts: These powerful little shoots are full of anti-inflammatory phytonutrients and help our bodies to absorb amino acids from protein. Several of these phytonutrients including glucoraphanin and sulforaphane, help with muscle recovery which means you can workout to the max with less of that after workout pain. This means you’ll be back in the gym sooner to build more strong, healthy muscle.