The 9 best vegetables for gaining muscle mass
Including vegetables is essential in a diet for those looking to gain muscle mass, and this goes far beyond just eating broccoli. Vegetables are allfoods derived from plants, which includes a huge range of options. In this article, we'll look at the best vegetables for those looking to gain muscle mass.
How vegetables help you gain muscle massConsuming vegetables in your diet helps you gain muscle mass in the following ways:
1 – Some vegetables facilitate caloric surplusA caloric surplus—eating more calories than your body needs—is crucial for muscle hypertrophy because it provides your body with the additional energy it needs to support muscle growth and recovery.
Some vegetables are higher in calories, making them great allies in achieving a calorie surplus. Vegetables like potatoes, sweet potatoes, and corn have more calories per serving than many other vegetables, making them great allies during a bulking diet .
2 – Source of micronutrientsThe vast majority of vegetables are micronutrient-dense, meaning they are rich in vitamins and minerals essential for healthy body function, which will inevitably influence muscle gain.
While you can try to meet your micronutrient needs through a multivitamin, it's not the same as getting micronutrients "directly from the source." Vegetables not only contain vitamins and minerals, but other nutrients that can sometimes facilitate the absorption of the micronutrients themselves.
3 – Source of fiberVegetables typically provide a good amount of fiber per serving. During the muscle-building phase, fiber plays a crucial, yet often underestimated, role in the diet.
Fiber helps with digestive health, promoting regular bowel movements and preventing constipation, a common problem when calorie intake increases significantly.
Additionally, fiber helps optimize nutrient absorption and maintain gut health by creating a favorable environment for beneficial gut flora. This is vital because a healthy digestive system is crucial for the effective absorption of nutrients necessary for muscle growth, such as protein, vitamins, and minerals.
Potatoes are an excellent vegetable for gaining muscle mass because they have more calories than most other vegetables and are primarily composed of carbohydrates, providing more energy for your workout.
Potatoes are also very rich in potassium, an electrolyte that can help reduce muscle cramps and weakness. One medium potato contains 926 mg of potassium, or about 26% of your recommended daily intake.
2 – Sweet potatoSweet potatoes are an excellent source of carbohydrates that can be used at any time of day to provide energy and more calories in a hypertrophy diet.
While sweet potatoes can provide about 24% of your recommended daily fiber intake, you can reduce this by removing the skin, making them a faster-digesting food for pre/post-workout nutrition.
Sweet potatoes are also very rich in vitamin A, an essential vitamin that helps your body synthesize proteins. One sweet potato contains about 1,400% of your recommended daily intake, with about 1,400 mcg per potato.
3 – Corn
Corn offers several benefits for those looking to gain muscle mass, mainly because it is a rich source of carbohydrates, which are essential for providing the energy needed for intense workouts, muscle recovery, and creating a caloric surplus.
Additionally, corn has a significant amount of protein for a vegetable, nearly 5 grams per cup, contributing to muscle repair and growth. Corn is also a good source of antioxidants and minerals, such as magnesium, which are important for muscle health and recovery, making it a useful dietary addition.
4 – SpinachSpinach is an ally in gaining muscle mass, due to its nutritional density that supports several aspects of health.
First, spinach is a source of plant-based protein, which helps with overall protein intake at the end of the day. It also contains natural nitrates, which can improve muscle efficiency during exercise by increasing blood flow and oxygen delivery to the muscles.
Spinach is also rich in iron, a mineral crucial for transporting oxygen in the blood, and magnesium, which plays a role in muscle function and contraction. Its high concentration of antioxidants, such as vitamins C and E, as well as flavonoids, helps combat oxidative stress and inflammation, which can promote muscle recovery.
5 – Carrot
Carrots are an excellent food for those looking to gain muscle mass because they are a good source of carbohydrates, which provide the calories needed to sustain muscle growth.
Additionally, carrots contain high levels of potassium, which helps regulate fluids and muscle function, reducing the risk of cramps. This vegetable is also rich in vitamin A and antioxidants like beta-carotene, which promote healthy skin and vision, but also play a role in protein synthesis and reducing oxidative stress.
6 – BeetrootBeetroot offers several benefits for those looking to gain muscle mass, primarily due to its high nitrate content, which is converted into nitric oxide in the body. This compound increases blood flow and improves the delivery of oxygen and nutrients to muscles during exercise, which can increase vascularization.
Additionally, beets are rich in antioxidants that aid muscle recovery, reducing inflammation and muscle damage after intense exercise. This combination of effects contributes to a more favorable environment for muscle growth and repair.
Broccoli is a useful vegetable in the diet because it's an excellent source of fiber, vitamins C and K, and minerals like iron and calcium, which are essential for bone health and muscle function. Vitamin C aids in collagen synthesis, vital for tissue strength and recovery, while vitamin K supports bone health, a crucial factor for strong, healthy muscles.
Additionally, broccoli contains antioxidant compounds, such as sulforaphane, which can help reduce oxidative stress and inflammation in the body, facilitating muscle recovery after intense exercise and, consequently, aiding muscle growth.
8 – PeaPeas are an excellent vegetable for those looking to gain muscle mass due to their high-quality protein content (for a vegetable). Peas are also rich in fiber and B vitamins, which aid in energy metabolism and the efficient conversion of nutrients into the energy needed for workouts.
9 – Beans
Beans are a good vegetable for those aiming for hypertrophy, as they are, first and foremost, a source of plant-based protein. Besides protein, beans are rich in fiber, which aids digestion and maintains gastrointestinal health, essential for efficient nutrient absorption for those who are eating more than usual (such as those trying to gain muscle mass).
Beans also provide a good amount of iron, a vital mineral for transporting oxygen to the muscles.