Vegetables are essential if you want to increase muscles

Vegetables are essential if you want to increase muscles. Having muscles is a measure of health. Muscles can be exercised during exercise. At the same time, you can also get muscle-building vitamins from food. Let’s learn about it. Vegetables are essential if you want to increase muscles. Vegetables are essential if you want to build muscle 1

In fact, most bodybuilders know that vegetables play an important role in the diet, but due to various reasons, many of them do not use them in practical applications. , the consumption of vegetables is still greatly insufficient. First of all, bodybuilders only pay so much attention to protein that other nutrients are ignored.

Once an exerciser consumes the required one gram of protein per pound of body weight per day, plus adequate amounts of complex carbohydrates, it will be difficult for him or her to eat anything else. Secondly, vegetables are relatively troublesome to cook, so exercisers often ignore them and comfort themselves that eating them is good enough.

Our latest takeaway: If you want to achieve optimal health and make the most progress in your workouts, eat at least two cups of vegetables a day (about two small bowls). This helps improve immune system function, improve digestion, and stabilize energy levels in the body, all benefits that play an important role in the body's recovery and growth.

Get fiber from vegetables

Almost all vegetables are rich in cellulose. Cellulose is a kind of carbohydrate that is difficult to digest and is also a kind of carbohydrate. An essential nutrient for bodybuilding that is often overlooked. It adds no extra calories to the body and has great benefits for muscle growth. Its role is reflected in two aspects. First, it allows carbohydrates to enter the body at a slower rate, keeping blood sugar levels in the body at a certain level. If blood sugar levels are unstable, the body will release large amounts of corticosteroids, a metabolic hormone that not only breaks down muscle but also makes recovery more difficult. Secondly, fiber can help the absorption of amino acids. It keeps the intestinal walls clean and improves work efficiency. This also facilitates protein absorption.

Get vitamins and minerals from vegetables

Every bodybuilder who exercises intensively needs to consume a lot of vitamins and minerals. Unfortunately, many people believe that multivitamin and multimineral supplements alone are enough to meet their body’s needs. These supplements do have a role, but they cannot replace the fundamental role of whole foods in the overall diet. You need to get enough vegetables, as they contain complex ingredients that aid in the absorption of vitamins and minerals. These complex ingredients also enhance the absorption of vitamins and minerals found in meats, grains, and even sports supplements.

Warm reminder: Bodybuilding nutrition is not just a few simple numbers, nor is it a simple superposition of calories, carbohydrates, protein and fat. A good nutrition plan doesn't focus solely on key nutrients. Vegetables are essential if you want to increase muscles 2

1. Seaweed

Seaweed is rich in calcium. Every 100 grams of seaweed contains 460 mg of gold, which is wrong in building muscle. Magnesium can play a relatively important role in exercise. Magnesium can promote the energy metabolism of fat, sugar, and protein, support protein synthesis, enhance muscle strength, and more importantly, it can improve the efficiency of pancreatin anabolism, which is responsible for the formation of muscle tissue. Important nutrients, so eating some seaweed during fitness can also help build muscle.

2. Garlic

Garlic is a vegetable that does not contain calories, carbohydrates, protein or fat, and can increase hormone levels in the body. Gaining weight means consuming the right carbohydrates, proteins, and fats at the right time, but this also requires the right hormonal environment to stimulate growth. Animal studies show that high intakes of garlic and high egg intake increase testosterone production and decrease muscle breakdown, a growth-promoting state.

3. Mushrooms

Each 100q of radish mushrooms contains 2g of carbohydrates and is also rich in minerals such as potassium and phosphorus. Edible mushrooms are available in white, brown, etc. In addition to being low in carbon, these mushrooms are also rich in dietary fiber, tender and delicious.

4. Lettuce

Lettuce is rich in nutrients and contains a large amount of carotene, antioxidants, vitamins B1, B6, vitamin E, vitamin C, There are also a large amount of dietary fiber and trace elements such as magnesium, phosphorus, calcium and a small amount of iron, copper, and zinc. Regular consumption of lettuce can enhance the digestion and absorption of protein and fat, and improve gastrointestinal blood circulation.

5. Spinach

The rich nitrates in spinach can promote the production of two key proteins that build strong muscles. Scientists point out that nitrate supplements are not yet available for purchase. However, 80% of the nitrates obtained by the human body come from various vegetables. To strengthen muscles, you can get enough nitrates by eating 250 grams of spinach every day. So spinach is helpful for building muscle and strengthening muscles.

6. Broccoli

Broccoli is rich in vitamin A, carotene, vitamin K, etc., and broccoli is a high-fiber vegetable that can effectively of blood sugar control. The method is also very simple. It can be boiled or steamed, and it can also be made into broccoli puree instead of ten bean puree.

7. Tomatoes

People who eat tomatoes after exercise will recover their muscles faster and their blood sugar levels will return to normal values ??quickly. Researchers believe that this is because tomatoes It contains healthful chemicals like lycopene, which helps repair muscles and restore blood sugar levels.

8. Celery

Celery is rich in vitamin A, vitamin B1, vitamin B2, vitamin C, calcium, iron, phosphorus and other minerals, and celery is also rich in minerals. It is rich in water, rich in dietary fiber and has a strong feeling of satiety. Vegetables are essential if you want to increase muscles 3

1. Potatoes

Potatoes are relatively famous among vegetables. They are a high-quality complex carbohydrate and are quite nutritious. Rich in vitamin C and vitamin E, basically a potato contains vitamin C and vitamin E. Since potatoes are a food with a very high carbohydrate content, they are very beneficial for people who are fitness-oriented, especially those who want to build muscle.

Everyone also knows that in the process of fitness and muscle gain, the strenuous exercise we do will cause the muscles to continuously tear. After the muscles are torn, they need to allow time to recover, and they are recovering. During this time, if we can consume carbohydrates and food, it is very effective in repairing muscles. Therefore, potatoes are more suitable for diet when building muscle.

2. Onions

Some people think that there will be a residual taste in the mouth after eating onions, but in fact onions are very high in vitamin A. and c, and its content also contains potassium, phosphocreatine, etc., which can help everyone lower blood pressure and cholesterol, eliminate allergies and reduce inflammation, so we do very high-intensity exercises during exercise. After training, the body will actually generate harmful free radicals, which can be well resisted and restored by eating onions.

3. Broccoli

Broccoli is something that many people will be late for during their fitness process. First of all, broccoli is very low in calories, so it is a good choice when losing weight. There is a reason why everyone chooses it. In addition, when it comes to building muscle, many people also choose broccoli, because broccoli contains vitamin C and vitamin B, as well as rich nutrients such as potassium, calcium, and iron. Substances and mineral elements are very helpful for everyone's fullness and immunity. At the same time, broccoli also contains niacin and B vitamins. These trace elements can help everyone promote metabolism.