Broccoli Sprout’s: Explaining the Vital Role of Vegetables in Muscle Growth

Broccoli Sprout’s: Explaining the Vital Role of Vegetables in Muscle Growth

Vegetables are often forgotten in the muscle builder’s diet. Instead, most people focus their diets on foods rich in protein, such as fish and chicken. They tend to avoid vegetables because they don’t add on calories in heavy quantities. However, if you’re on a plan towards building more muscle, do not overlook the importance of vegetables. Muscle building vegetables provide many of the nutrients that are essential for building muscle mass. By consuming at least two cups of vegetables a day, you will be meeting these nutritional requirements.

Excellent source of fiber

Fiber is the most neglected nutrient for most muscle builders. Fiber provides bulk and is contained in high amounts in vegetables. Furthermore, fiber keeps blood sugar levels consistent. When your blood sugar levels reach a low, it results in an increase in cortisol which is a hormone that breaks down muscle tissue and makes recovery much more difficult. Most muscle builders get their protein from animal meat. However, if this meat stays in the digestive tract for too long then they will produce toxins that can have a negative impact on your health. Fibers absorb amino acids, which keep the walls of your intestines clean. Having enough fiber in your diet will allow foods to move smoothly through your digestive system.

Vegetables: peas, chickpeas, broccoli, spinach, corn

Reduce estrogen levels.

Certain vegetables contain phytochemicals that have anti-estrogen properties. Lowering estrogen levels can be helpful for body builders because they fight body fat, increase testosterone levels, and reduce water retention. Fat cells are full of aromatase, which stores large quantities of estrogen. Furthermore, elevated estrogen levels in men have been linked to prostate cancer and heart disease.

Vegetables: broccoli, cauliflower, cabbage

Excellent source of vitamins and minerals.

When building muscle, your body needs nutrients to build and repair muscle tissue. However, most people do not get the right amount of vitamins and minerals to sufficiently build muscle. Although multivitamins and multiminerals are often used, these are not as effective as whole-food sources. By eating vegetables, you will be enhancing your body’s ability to intake vitamins and minerals from other sources, such as meats and supplement tablets. These vitamins will help break down proteins, maintain muscles, and metabolize carbohydrates.

Vegetables: sweet potatoes, kale, carrots, spinach, avocado, broccoli, peas, asparagus, green pepper, mushrooms, corn, onions

Break down protein for muscles to absorb.

While vegetables do not build muscles themselves because of their low protein content, they help break down proteins for our muscle to absorb more easily. This allows your body to be more effective at using all the extra protein you are taking in when actively building muscle. Nutrients in vegetables will help enzymes in your pancreas and small intestine complete the breakdown of large protein molecules into amino acids for your muscles to absorb and utilize.

Vegetables: Broccoli, spinach, cauliflower, cabbage, mushrooms

Guest Post by Brett Warren

Brett Warren is a fitness and weightlifting enthusiast from Boston, Massachusetts. He is passionate about nutraceutical science and loves his job developing workout supplements for Force Factor. Brett’s extensive background in biochemical engineering means he’s one scientist you don’t want to mess with. When Brett is not crushing it in the gym or working at Force Factor, you can find him spending time outdoors with his family.

Photos:

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Image: Bill Longshaw / FreeDigitalPhotos.net

Image: Master isolated images / FreeDigitalPhotos.net

Image: Suat Eman / FreeDigitalPhotos.net

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