Muscle Building Veggies, Really?

Hi,

Asking yourself “how can you build muscle and get stronger eating vegetables?”. Well, the answer is right here!

I will show you veggies that can help you build muscle and make you stronger at the same time.

What you first need to know is that vegetables are the most important thing in any stable diet, whether you’re trying to lose fat or gain muscle. So make sure you eat those veggies like your mom has taught you!

Veggies
THE VITAMINS AND MINERALS STACKED WITHIN VEGETABLES ARE CRUCIAL FOR OVERALL HEALTH AND MUSCLE GROWTH.
1. BROCCOLI

Ah, broccoli like you haven’t heard million times about it so I will be short with this one. Broccoli is one of the most nutritious vegetables on the planet. In just 100g of chopped broccoli, you’ll get more vitamin K and C than you need in a day and lots of other awesome minerals like potassium, calcium, and selenium. Broccoli is also full of anti-inflammatory and antioxidant benefits.

Serving size: 100g
Calories: 34
Protein: 2,8g
Carbs: 7
Fat: 0,4

broccoli.jpg

2. SPINACH

Personally, I like to put spinach in all of my shakes and I’m being serious haha.

You can eat it raw, or, you can increase the fiber content by boiling it. Spinach’s dark color means it’s full of phytochemicals that have anti-inflammatory properties. Spinach is also a great source of vitamins A, K, and E as well as calcium. Popeye sure as hell was no dummy!

Serving size: 100g
Calories: 23
Protein: 2,9g
Carbs: 3,6g
Fat: 0,4g

spinach.jpg

3. PEAS

Peas benefit your immune system with antioxidant vitamins, especially if you eat them raw. They’re also a good source of vitamin A, C, thiamin, phosphorous, and iron. What more can I say, you just can’t go wrong with peas!

Fun fact: Canada is the largest producer of peas in the world!

Serving size: 100g
Calories: 81
Protein: 5g
Carbs: 14g
Fat: 0,4g

peas.jpg

4. BRUSSELS SPROUTS

Yuck, but still brussels sprouts have found a home in the fitness community. They offer plenty of fiber to aid digestion.

Brussels sprouts are also rich in vitamins K, C, and B-6, and minerals like manganese, folate, and copper. Brussels sprouts also contain omega-3 fatty acids.

Serving size: 100g
Calories: 43
Protein: 3,4g
Carbs: 9g
Fat: 0,3g

brussels sprtous.jpg

5. ASPARAGUS

Asparagus is loaded with nutrients! Asparagus is a very good source of fiber, folate, vitamins A, C, E, and K.

Top bodybuilders turn to asparagus as a meal when it comes down to pre-contest crunch time and they need to get extra-tight for the stage.

Serving size: 100g
Calories: 20
Protein: 2,2g
Carbs: 3,9g
Fat: 0,1g

asapara.jpg

6. KALE

Not only is kale affordable but it is also so damn healthy!

Kale is rich in vitamins A and C. It also has tons of vitamin K, a fat-soluble vitamin that allows proteins to bond to calcium ions. Kale is also a great source of manganese, copper, fiber, calcium, potassium, and vitamin B-6, and even contains some omega-3 fatty acid.

If you want to dramatically boost the number of nutrients you take in, consider loading up on kale.

Serving size: 100g
Calories: 49
Protein: 4,3g
Carbs: 9g
Fat: 0,9g

kale.jpg

7. SWEET POTATOES

Sweet potatoes feature in many a bodybuilder’s daily diet. Alongside rice, potatoes, oats, and pasta, sweet potatoes are a top source of carbohydrate, meaning they’re a good source of energy for anyone hitting it hard in the gym.

Serving size: 100g
Calories: 86
Protein: 1,6g
Carbs: 20g
Fat: 0,1g

swee potatos.jpg

8. GARLIC

With all the positive things we hear all the time about garlic except the smelly breath you may have after eating it, what more could there be?

Well, its benefit in bodybuilding is that it really increases your testosterone levels while lowering cortisol levels.

garlic.jpg

9. LENTILS

Lentils are packed with fiber, protein, and low-impact, slow-digesting carbohydrates.

The amount of protein found in lentils is up to 35%, which is comparable to red meat, poultry, fish, and dairy products.

They come in three main varieties—brown, green, and red.

Serving size: 100g
Calories: 116
Protein: 9
Carbs: 20g
Fat: 0,4

lentils.jpg

10.BEANS

The power of beans, you can’t ignore it. They are a delicious and highly nutritious source of protein and fiber.

Kidney beans, in particular, are a very popular choice as they provide nearly 14 grams of both protein and fiber per cup.

Serving size: 100g
Calories: 333
Protein: 24g
Carbs: 60g
Fat: 0,8

beans.jpg

 

Of course, there are many more vegetables that really nutritious and extremely beneficial! These 10 are just my pick that I eat the most and are the best if you would ask me.

Guys thanks for reading this blog and I hope you learned something new!

 

P.S. EAT YOUR DAMN VEGGIES!

 

ending pic

 

 

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