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Nutrition & Fitness Tips

5 Vegetables to Help You Build Lean Muscle

5 Vegetables to Help You Build Lean Muscle

Want to build lean muscle and get strong? You know you need to get plenty of protein in your diet. After all, protein is the building block of muscle. So don’t skimp on protein in every meal. And use a whey protein supplement to boost your levels of this critical nutrient. 

But are you ignoring vegetables? Think that all you need is protein? 

Your mother told you to eat your vegetables for years. You never knew she was giving you fitness advice. 

Yes, you absolutely need to eat these 5 vegetables if you want to build muscle. Learn the benefits of each and find smart ways to include them in your diet. 

1 - Broccoli

Hate broccoli? You shouldn't if you lift weights and are trying to get strong. Boost the effects of every workout and your muscle building supplements with this nutrient-rich food.

Broccoli packs a ton of vital vitamins and nutrients. Here are some impressive stats. Broccoli has, ounce for ounce:

  • More vitamin C than oranges
  • About as much calcium as milk
  • Triple the fiber of a slice of wheat bread

Beyond that, broccoli boasts high levels of vitamin A, beta carotene, and selenium too.

Not sure how to add this to your diet? Here are two easy ways:

  • Steamed Broccoli - Add as a side to any dinner
  • Stir Fry - Beef and broccoli stir fry makes a great lunch or dinner.

2 - Spinach

If it was good enough for Popeye, it should be good enough for you. Spinach has tons of calcium, iron, vitamin A, and potassium. plus, it’s filling without adding excess calories to your meal. 

Did you know that substances in spinach can act as natural steroids in your body?

Spinach has high levels of phytoecdysteroids. Researchers have studied how they interact with human cell structures. Turns out they can boost protein synthesis by 20% and decrease protein degradation. That’s ideal for anyone using the best muscle building supplements to increase strength and lean muscle mass.

3 - Tomatoes

They’re technically a fruit, but they make this list. Tomatoes are packed with vitamin C, vitamin A, potassium, and iron. 

In recent years, tomatoes have been praised for their high levels of lycopene. This substance - a carotenoid - has been studied extensively because of it’s possible connection to a reduction in prostate cancer. 

A 2002 review of such studies concluded that “the available data suggest that increased consumption of tomatoes and tomato-based products may be prudent” to help battle the high incidence of prostate cancer. 

4 - Carrots

Not just for rabbits anymore. Carrots provide you with tons of essential vitamins and nutrients, such as:

  • Vitamin A - Supports healthy vision.
  • Fiber - Promotes intestinal health and prevents a spike in insulin levels.
  • Vitamin K - Builds strong bones and aids in rapid blood clotting. 

Part of what makes carrots ideal for fitness enthusiasts is that they’re extremely versatile. Here are a few easy ways to add carrots to your weekly diet:

  • Snack - Carrots - by themselves or with peanut butter - make a perfect snack.
  • Salad - Chopped or grated, they’re great on salad.
  • Juice - You miss out on the fiber, but this is a smart method if you’re not thrilled about eating your veggies.

5 - Celery

Think of celery as just some dull snack food? Time to toss out those preconceived - and erroneous - notions.

Research shows that celery has “anti-fungal, anti-bacterial, and anti-cancer properties.” It is also a natural “sex-booster.” How?

The anti-oxidant properties of celery allow it to improve sperm quality. And studies have shown that it may contribute to increased testosterone levels. 

There’s another way: Obesity is a proven cause of low testosterone. To counteract that, celery is an excellent weight loss food. In fact, it has negative calories. You expend more energy eating a stalk of celery than your body needs to digest it.

Not a huge fan of celery sticks? Here are two ways to add it to your diet:

  • Juice - Make celery juice with lime, carrot, or other additional flavors. That will give the subtle taste of celery a delicious kick.
  • Snack - Just add peanut butter. It makes for an excellent high-protein snack any time of the day.

Always Eat Your Veggies

These 5 vegetables are essential for staying healthy and building lean muscle. Of course, there are others that are also packed with vital nutrients.

Eat a well balanced diet of vegetables, proteins, and whole grains. Use weight loss supplements and muscle building supplements to see the most improvement. With patience and hard work you can have the body you’ve always wanted. 

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