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The 5 Most Delicious Vegetables For Muscle and Strength

It's all about timing, carbs, and protein for vegans and non-vegans alike when it comes to pre- and post-workout nutrition. While improper timing and food can cause delayed recuperation, skewed results, and stomach trouble during training, good timing and diet can help you perform at your best.

Getting enough protein is as important as it is claimed when it comes to growing muscle and strength. In your search for profits, though, you're selling yourself short if you consistently skip the fruit section in favor of the meat case. Certain veggies are high in nutrients that have been shown to improve muscle and strength. They are deserving of a spot on your plate right now.

We've compiled a list of 5 vegetables that you may eat whether you work out in the morning, midday, or nighttime.


Beets, to be precise. A number of studies have found that eating the carpet-staining veggie can help you perform better in sports. Athletes who drank beet juice had a 38 percent increase in blood flow to their muscles, especially their “fast twitch” muscles, which control bursts of speed and strength.

Before a 5k race, runners who ate baked beets raced 5% faster. Nitrates, a natural molecule that boosts endurance and decreases blood pressure, are the secret weapon.


Iron is just as important to eat as it is to lift – the mineral is essential for muscle and strength development, and spinach is the nutritional MVP. Iron is found in a 180-gram portion of boiling spinach, which is more than a six-ounce hamburger.

The leafy green is also high in magnesium, a mineral that is necessary for muscular growth, energy production, and glucose metabolism. The amount of magnesium in the body is directly proportional to the amount of testosterone (and thus muscle strength). Other magnesium-rich vegetables include radishes, soybeans, and chard.

Sweet potatoes come in a variety of shapes and sizes.

There's a reason bodybuilders eat them with their chicken breasts: they're one of the most environmentally friendly sources of energy. The colourful tubers are high in fibre and carbs (4 grams and 27 grams per serving, respectively), and have a low glycemic index, which means they burn slowly and provide a long-term source of energy that helps you fuel up after a workout and replenish your muscle glycogen stores.

The fiber keeps you satiated for longer, preventing overeating and sabotaging your plans to get shredded. Bonus: One cup of sweet potato cubes contains four times the recommended daily allowance of vitamin A, which aids protein synthesis in the body.


Peppers are the vegetable with the largest quantity of vitamin C, which aids in the burning of fat and the conversion of carbohydrates into fuel. Muscle tissue absorbs vitamin C, which aids in the processing of carnitine, a fatty acid required for muscle growth and recuperation. Half a cup of peppers contains 300 percent of the daily required amount of vitamin C.


If you're serious about muscle building, soybeans should be in your veggie rotation, whether you eat them as tofu or edamame. And it's not simply because of their high protein content (one cup of tofu has 52 grams), which has made them a popular meat substitute among vegetarians. Soybeans have the highest concentration of leucine, an amino acid that aids in protein synthesis.