Best vegetables for bodybuilding
by Healthy Homestead Team
A month ago
The goal of bodybuilding is to increase your body’s muscles through lifting weights and eating properly. Whether you do it as a recreation, or as a competitive sport, bodybuilding is referred as a lifestyle.
To maximize the results from the gym, you have to focus on your diet. And that means eating healthy and properly. When it comes to diet for bodybuilding, vegetables are often overlooked. Most people, at least those doing it as recreation, focus on lean meat and protein. And that is all good, but you also need vegetables. Here are some vegetables that will help you build body mass and muscle.
Did you know that soybeans are extremely rich in protein? One cup of cooked soybeans contains more than 25g of protein. That is the same amount of 150g chicken breasts. Some people will tell you that plant protein and meat protein are different.
And while that is partly true, soy beans are also high in minerals and vitamins meat does not provide. In addition, soy beans contain fiber that improves digestion, and unsaturated fats that improve your cardiovascular health.
Edamame also contains soy protein, but in a smaller dose. One cup of edamame contains 11g of protein. While it is not as high as soy beans, edamame is still a great snack or side dish. In addition to protein, edamame also pack leucine, an essential amino acid that helps you build body mass and muscle.
Useful in many recipes, lentils are great source of plant-based protein. They pack almost 20g per cooked cup. What makes them unique is they have 1:1 protein to carbs ratio, which is quite rare. Packed with fiber, they improve digestion. The carbs in lentil beans are slow to digest.
Most importantly, they pack just 200 calories per cup, which is perfect for those watching their weight. You can find lentil beans in red, green, or brown color. Red lentils take less time to cook.
Broccoli might not be high in protein, packing just 3g per cup. But they are low in calories, and in the same time, very high in minerals and vitamins. Broccoli is an excellent source of vitamin C, vitamin K, and potassium and calcium.
Simply put, it is a must have for your diet.
All leafy greens are good vegetables for bodybuilding, but spinach and kale are just the frontrunners.
Spinach, for example, has 5g of protein per cooked cup. And it is also rich in vitamins and minerals, including vitamin A, vitamin K, and Vitamin E. Most importantly, spinach is high in magnesium and iron, two minerals that are essential for muscle growth and development. Consuming spinach will vastly improve your protein to muscle mass conversion.
Kale, on the other hand, contains 4g of protein per boiled cup. Most importantly, kale contains just 34 calories per cup, and zero fat. Loaded with fiber, antioxidants, and vitamins, kale will provide nutritional value for your diet, without increasing calorie intake. Most importantly, kale is one of the best souces of iron, mineral necessary for cell growth