What foods increase muscle strength?

To maximize muscle growth, a clean bulk is better than simply eating high calorie foods. This may include a well-balanced diet of healthy fats, carbohydrates, and proteins. Some foods include chicken, shrimp, eggs, salmon, brown rice, quinoa, sweet potatoes, and fruits .

Which veg food increase strength?

Leafy Greens “For optimal muscle-building, you want your diet to be as nutrient-dense as possible,” Brown says. “Peas, spinach, kale, broccoli are the highest protein vegetables.” Kale, mustard greens, spinach, and the like can help you up your protein intake.

Which food gives strength to legs?

Lean Beef : Iron and Protein for Strength Lean beefis one of the foods for stronger legs. It is rich in protein and iron, two essential foods for strengthening legs. Iron helps transport oxygen to your muscles, while protein helps them rebuild and grow.

What fruit improves strength?

Bananas may be the best quick snack for sustained energy. While bananas are a good natural source of sugar, they are also rich in fibers that help slow the digestion of that sugar. Bananas contain helpful nutrients that make the body feel full of energy.

What fruit makes your muscles stronger?

The best fruit for bodybuilding depends on many factors. Fruits like bananas, dates, and mangos are good sources of muscle-sparing carbs. Avocados provide healthy fats, and other fruits like watermelon and berries have vitamins, minerals, and polyphenols that help build lean mass in indirect ways.

8 Muscle-Building Veggies to Boost Your Strength (2024)

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It’s common to think a hard workout calls for a hearty serving of animal protein afterward. But plant-based sources of protein and other nutrients, the often-unsung heroes of the athlete’s plate, can be just as effective at repairing muscle tissue and building strength post-workout.

These eight muscle-building veggies will help you maximize your energy mid-workout, reduce recovery time, achieve strength gains and improve body composition.

1. Peas

What: Branched-chain amino acids, glutamine

Why: Yellow and split peas offer not only a source of easily digested plant protein, but also contain specific muscle-building amino acids (in particular, branched-chain amino acids and glutamine) that stimulate protein synthesis post-workout.

How: Recover post-workout with a plant-based protein powder that uses a multi-source blend including pea protein, or add split peas to homemade chili, stir-fry or stew.

2. Beets and Beet Greens

What: Dietary nitrates, antioxidants

3. Spinach

What: Arginine

Why: While we might not think of our leafy greens as a rich source of protein, spinach is a good source of the amino acid arginine. Arginine stimulates the pituitary gland to produce and secrete human growth hormone, which in turn increases metabolism.²

How: Create a meal with 25 grams of complete protein by lightly sautéing in coconut oil one cup each of: cooked grains (such as quinoa or brown rice), cooked legumes (such as lentils or black beans) and fresh spinach. Toss in your favorite herbs (see #7) or spices to season. Serve in a bowl and garnish with sliced avocado or olives.

4. Chlorella

What: Chlorella growth factor (CGF)

Why: Grown in pristine freshwater ponds on Japanese coral islands, chlorella is a dark-green microalgae. Chlorella growth factor (CGF), a compound unique to chlorella, contains amino acids, vitamins and nucleic acids, which benefit cellular regeneration. Chlorella also contains all essential amino acids, making it a complete protein.

How: Easily disguise it in blended smoothies (add up to one teaspoon), or try it in this Matcha Green Tea lemonade for a hydrating and energizing boost, great during patio season.

5. Spirulina

What: Amino acids used in metabolism

Why: Spirulina is a blue-green algae that contains amino acids (including arginine) and vitamin B6, required for the metabolism of carbs, proteins and fats.³ Additionally, B6 aids the conversion of amino acids into forms useable by the body, making it a valuable nutrient for any athlete with a higher-protein diet.

How: Rotate into your diet alongside chlorella, using the two algaes interchangeably.

6. Microgreens and Sprouts

What: Anti-inflammatory phytonutrients

Why: Rich in digestion-supporting enzymes, sprouts are especially helpful for absorbing the amino acids from the protein in your diet. Additionally, sprouts contain many recovery-enhancing phytonutrients, such as sulforaphane and glucoraphanin, found in broccoli sprouts, which have antioxidant and anti-inflammatory properties.⁴

How: Add sprouts to wraps, sandwiches and burgers.

7. Herbs: Parsley, Chives and Leeks

What: Lysine

Why: Herbs such as parsley, chives and leeks not only add flavor toyour meals, but also boost the amount of lysine in your diet. Lysine is an amino acid that helps support the growth of connective tissues found in your tendons and cartilage.⁵ This helps your joints recover well from heavy lifting or high-impact workouts.

How: Garnish your meals with diced parsley or chives, and add leeks to sautéed vegetable dishes.

8. Barley Grass and Wheat Grass

What: Carotenoids, minerals

Why: These edible grasses contain a mix of carotenoids, powerful antioxidants that reduce cellular aging and keep your tissues healthy. They also both contain minerals such as iron, calcium and magnesium, which play a crucial role in muscle function and the ability of the blood to carry oxygen to working muscles. This benefits your stamina mid-workout for improved strength gains.

How: Boost your smoothies with a shot of fresh, frozen or dried wheat grass, or barley-grass juice.

Incorporating these foods in your diet doesn’t have to be intimidating. For efficiency, many can be combined in a single meal, like a salad, smoothie or wrap. Aim to cycle through the foods on this list each week, having at least one daily.

RELATED: 6 Anti-inflammatory Foods to Enhance Recovery

Emma Andrews is a Registered Holistic Nutritionist, certified in Plant Based Cooking, and National Educator at Vega. Based in Vancouver, British Columbia, Emma is an avid endurance runner and cross-training addict who works with athletes (from the everyday to the elite) in optimizing their energy, longevity and sport performance through natural foods and plant-based supplements. Learn more about her work at myvega.com/team/emma-andrews-rhn/ or connect with her on social @emmamazing_life

References:

^{1. Jones AM. Dietary Nitrate Supplementation and Exercise Performance. Journal of Sports Medicine. 2014; 44 (Suppl 1): 35-45. Published May 3, 2014. Accessed online Sept 1st 2014, www.ncbi.nlm.nih.gov/pmc/articles/PMC4008816}^{2. Haas EM. (2006). Staying Healthy with Nutrition. 21st Century Edition. Ten Speed Press.}^{3. Kalafati M et al. (2010). Ergogenic and Antioxidant Effects of Spirulina Supplementation in Humans. Medicine & Science in Sports & Exercise. 42(1):142-151}^{4. Alternative Medicine Review. (2010). Sulforaphone Glucosinolate Monograph. Alternative Medicine Review: A Journal of Clinical Therapeutics,. P. 352-357}^{5. Haas EM. (2006). Staying Healthy with Nutrition. 21st Century Edition. Ten Speed Press.}