Keep reading if you’re working out and trying to build muscle but want to know the best vegetables that you can eat to help build muscle the fastest. We’ll dive into 5 vegetables you should be eating if you want to build muscle fast — including why they help.
Broccoli
Though it may not seem like the most obvious choice, broccoli is a vegetable that can help you build muscle fast. At only 30 calories and 2 grams of protein per cup, it packs a lot of good stuff that doesn’t take up too much room in your calorie budget. And I’m not just talking about protein, either—broccoli is also a good source of fibre and vitamin C. Try steaming it for 5 to 7 minutes or until tender-crisp to prepare it. You can eat it as part of a healthy meal with lean beef and brown rice or alongside chicken breast for dinner tonight.
Brussels Sprouts
Brussels sprouts are a great source of protein and other nutrients that your body needs to build lean muscle. They’re also a low carb food, so you can feel good about loading up on this vegetable if you want to be healthier and get in better shape.
Here’s how to prepare Brussels sprouts:
- chop off the stems and rinse them with cold water
- cut them in half, and then cut each half into quarters
- put some olive oil on them, add salt to taste, and roast them at 400 degrees for 15-20 minutes
Cauliflower
Cauliflower is a cruciferous vegetable known for its cancer-fighting properties. It’s also an excellent source of protein, vitamins, and minerals like magnesium, zinc, and iron. Most importantly, for weightlifters aiming to bulk up, it has more than 80 per cent fewer calories than chicken breast—so you can eat a whole lot more of it without gaining weight.
To prepare cauliflower for cooking:
- Slice off the stem and break it into bite-sized florets (save the stem and leaves to make stock later).
- Steam or microwave until soft. You can enjoy cauliflower by itself or as a substitute for rice with soy sauce.
- Try breading it with panko breadcrumbs and baking in the oven at 350 degrees Fahrenheit until crisp.
Kale
Kale is a high-fibre, iron-rich wonder food that you can blend into a smoothie or eat raw. (If you go with the latter option, it’s best to lightly steam or sautee the kale first.) The dark green leaves of this vegetable are filled with protein and vitamin K. This veggie is also an excellent source of vitamins A and C.
Spinach
Spinach is a dark, leafy green vegetable that is high in iron content and protein. These are two of the key components you need if you want to bulk up. You can eat spinach raw or cooked, making it a versatile food that you can easily incorporate into your diet. It’s also easy to eat on the go because it doesn’t need refrigeration until after opening. There are so many ways to enjoy spinach and reap its muscle-building benefits:
- Add it to your salad at lunch and dinner
- Have a handful of fresh spinach as a snack
- Mix cooked spinach with other vegetables for a side dish
You can build muscle fast by eating high protein vegetables.
You can build muscle by eating high protein vegetables. Vegetables are a great source of protein and provide essential vitamins and minerals that support muscle growth. Some common examples of high-protein vegetables include beans, lentils, and soybeans. Protein is the building block of muscle, so consuming enough protein is important if your goal is to gain muscle mass quickly.
