We’re going green this month, and it’s not because of St. Patrick’s Day. Ok, maybe a little bit, but before you grab that green outfit and pint glass, reach for those green veggies between workouts because they can do it all. Too often we associate stacking a diet with vegetables with losing weight, but they’re actually loaded with valuable micronutrients, fiber, minerals, amino acids, nitrates, complex carbohydrates, and phytonutrients crucial to making those strength gains.
Here are a few green muscle-building veggies that will help you maximize your energy, reduce recovery time and improve your body composition:
LEAFY GREENS: SPINACH, KALE, CHARD, LETTUCE, ARUGULA
A 2021 study published in The Journal of Nutrition examined data from nearly 4,000 Australian participants over the course of 12 years and found that those who ate the largest amount of leafy greens turned out to have 11 percent more strength in their legs than those who didn’t. Researchers believe the nitrates found in leafy greens are behind the muscle-building boost. Your body converts nitrates into nitric oxide, which opens up your blood vessels leading to better blood flow. That blood flow delivers much-needed oxygen to your muscles allowing you to push yourself harder for longer periods of time.
Recipe we love: Arugula Pesto
BROCCOLI & BRUSSELS SPROUTS
We’re putting these together because they’re both brassica vegetables (as are cauliflower and cabbage), so they contain a sulfur-rich compound called sulforaphane. Sulforaphane is already known to activate antioxidant and anti-inflammatory responses in the body, but research conducted by a team in Italy also points to its muscle-building potential. When they took cells from pig muscle, which is very similar to humans, and exposed it to sulforaphane, it deactivated myostatin production. Myostatin is a protein that puts the brakes on muscle growth. So stock up on those crowns!
Recipe we love: Herb Roasted Brussels Sprouts & Broccoli
GREEN PEPPERS
This goes for red and yellow peppers too, but we’re trying to stick to the theme. Peppers contain the highest amount of vitamin C of any vegetable. In a study published in the American Journal of Clinical Nutrition, researchers found that muscle tissue drinks up vitamin C, which helps it process carnitine, a fatty acid that’s essential to muscle recovery and growth.
Recipe we love: Sofrito
PEAS
Whether you’re consuming them in all their green glory or as a powder, peas contain more protein than most other vegetables. They’re also full of muscle-building amino acids like branched-chain amino acids and glutamine, which can help with muscle growth, soreness and recovery.
Recipe we love: Pea Salad with Bacon
MORE NUTRITION GUIDANCE TO BUILD MUSCLE AND STRENGTH
Are you just getting started in bodybuilding? Or maybe you’ve got your training dialed but need to take tighten up your nutrition? No matter where you are in your bodybuilding journey, you already know that nutrition plays a key part in getting your body to where you want it to be. Discipline and training can only take you so far, but a strategic nutrition plan is what will get you to the finish line.
With this free download, you’ll get:
- Overall nutrition guidelines to stick to
- Macro calculator for your body and goals
- Breakdown of foods to fit your macros
- What to avoid when fueling for bodybuilding
- Fueling & training schedule for max effect
