The 8 Best Bodybuilding Vegetables

The 8 Best Bodybuilding Vegetables

In a diet planned for body building, vegetables are often overlooked. Body builders usually focus their attention on getting protein necessary to build body mass from meat and supplementary proteins. However, many people don't know that vegetables are essential components in any body builder’s diet. Not only do they provide you with necessary vitamins, but some vegetables can also completely substitute meat with their high protein content.

 

Here are 8 of the best vegetables for bodybuilding that you should try in your diet.

 

Soybeans

Serving size: 100 grams
Calories 446
Fat 20 g
Carbs 30 g
Protein 36 g

Soybeans are among the best vegetables in terms of protein content. One cooked cup of soybeans contains 28 grams of protein. Which is equivalent to the protein content in a 150 grams of chicken. While some people claim that the protein contained in them are not as high quality as other meat-sourced proteins, soybeans remain an excellent choice if you are looking for a vegan or vegetarian diet.

 

However, this is not the only nutritional value you can possibly get from them. Soybeans are also high in insoluble fibers which are good for healthy digestion, as well as unsaturated fats which are good for your cardiovascular health.

 

Edamame

Serving size: 100 grams
Calories 122
Fat 5 g
Carbs 10 g
Protein 11 g

Edamame is one of the greatest snacks or side dishes. If your looking to build muscles and keep your fat-intake at a minimum. These protein-filled vegetables are rich with soy protein, with 22 grams per boiled or steamed cup. They are also rich in leucine, a great nutrient which triggers muscle’s growth.

 

Edamame are basically immature soybeans. Similarly, they are a great source of muscle building protein if you’re into a vegetarian diet. Otherwise, you can combine them with your choice of meat to get your recommended 30 grams of protein per day.

 

Lentil Beans

Serving size: 100 grams
Calories 116
Fat 0.4 g
Carbs 20 g
Protein 9 g

Lentil beans are not only useful in many recipes, but they are also high in plant-based protein, containing 18 grams of protein per cooked cup. They come in around 1:1 protein to carbs ratio, which is rare to find. They are packed with fiber, and the carbohydrates in them are low impact and slow to digest, making them a great choice to include on your nutritional plan.For calorie-intake watchers, lentils are also great with only 230 calories per serving.

 

Lentil beans come in different colors – red, green and brown – which vary slightly in their taste. However, if you are in hurry, then go for the red lentils which take less time to cook compared to the other types.

 

Broccoli

Serving size: 100 grams
Calories 34
Fat 0.4 g
Carbs 7 g
Protein 2.8 g

If you are trying to cut fats or reduce your calories intake, then broccoli is a must for you. In fact, it is a must for any body builder! This is because while it contains very few calories, this green miniature tree -shaped vegetable also happens to be one of the most nutritious foods on earth.In just one cup of chopped broccoli, you can get 2.6 grams of protein, top up your daily need of vitamins C and K and obtain other essential vitamins including Calcium and Potassium. The green vegetable is also high in anti-inflammatory and antioxidants.

 

Even if you are not a big fan of broccoli, this is just a great vegetable and a must-have on your diet. There are many ways to cook it and make it one of your favorite vegetables!

 

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Peas

Serving size: 100 grams
Calories 81
Fat 0.4 g
Carbs 14 g
Protein 5 g

These little green rounded guys contain just under 9 grams of protein in one cup. In addition, the protein’s amino acids contain leucine, a nutrient that triggers muscle growth. Moreover, one cup of peas will also supply your body with important nutrients, including a day’s worth of vitamin C, in addition to vitamin A, fibers, thiamine, magnesium and iron.

 

Peas can be cooked in several ways; whether in a salad, next to a piece of steak, they are full of benefits for your muscle gains.

 

Spinach

Serving size: 100 grams
Calories 23
Fat 0.3 g
Carbs 3.8 g
Protein 2.9 g

In just one cup of boiled spinach, you can get 5 grams of protein.This green vegetable is also loaded with vitamins and minerals. It is an excellent source of vitamins A, K and E in addition to Calcium. Moreover,it is rich in iron and magnesium, two great minerals that are essential for muscle development.The leafy vegetable’s dark color is a sign of the phytochemicals it contains, which, according to some studies, helps to speed up the body’s conversion of protein into muscle mass.

 

Spinach is also high in fiber and extremely low in calories, making it an excellent choice for a dinner or a side dish. You can have it raw or cooked; either way, Spinach needs to be on your list!

 

Kale

Serving size: 100 grams
Calories 49
Fat 0.9 g
Carbs 9 g
Protein 4.3 g

Very similar to spinach, kale is a great leafy green vegetable that is great for any diet. Specifically for people trying to build muscles, it contains 3 grams of plant-based protein per cup, making it a great protein ingredient to add into your salad, soup or shake.

 

It is low in calorie with only 34 calories per cup, and has zero fat. In addition, it is loaded with fiber, as well as other great antioxidants and vitamins including vitamin A, C and K. However, the most important thing is that it is very high in iron, which is necessary for cell growth and assists you to train harder.

 

Mung Bean Sprouts

Serving size: 100 grams
Calories 347
Fat 1.2 g
Carbs 63 g
Protein 24 g

2.5 plant-based protein contain in each cooked cup, these high-protein sprouts are great for adding protein to any dish. They are also low in calories with 31 calories contained in each cup, and considered very filling food, which means they are slow to digest and keep your stomach full longer.

 

Mung beans are great for any nutritional plan, as they contain a high content of nutrients, including manganese, potassium, folate, copper and vitamin B. In addition, they are high in fiber, lecithin and zinc, minerals which are important to boost physical performance.

 

You can toss them into your salad, or put them inside your sandwich; mung bean sprouts are always a good choice for a plant-based protein.

 

Who said that protein comes only from meat and non-vegetarian sources? There are plenty of vegetables that offer you great nutrients and proteins necessary to support you at the gym and improve your muscle gain.Whether your a vegetarian or not, it is important that you include the vegetables on this list to your diet and rock your body!