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Eat Vegetables for Muscle

Did you know that veggies can help build muscle too? Here’s a list of vegetables that can help you build muscle:

Beans/Legumes- All beans and legumes have protein, carbohydrates and fiber. The carbohydrates are slow releasing carbohydrates that supply long lasting energy for your daily routine and workouts. The fiber helps to clean your arteries and we all know protein is used to repair muscle damage and build new muscle. Examples of these are black beans, kidney beans (rajma), chick peas (chole), all types of dals.

Nuts- Nuts like, peanuts, almonds and walnuts are loaded with protein, unsaturated fat, fiber and antioxidants and Vitamin E.  Recent studies have shown that almonds can help lower bad cholesterol and reduce waist size. Nuts are also packed with protein for building muscle. Eat them raw, roasted, or chop some into your breakfast oatmeal/cereal

Potatoes- Yes, the much maligned scapegoat vegetable, blamed by many for their weight gain problems, can actually help you gain muscle. Its packed with carbohydrates, fiber, protein, minerals like Iron and Vitamins. Raw, or steamed, it has negligible fat content. Have some mashed potatoes (without the cream/butter) with your post workout meal, to add healthy carbohydrates. These will help to repair the damaged muscle and grow new muscle. In fact, potatoes help you lose weight.

— this article is written by a dietitian @ FitHo
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