If you’re vegetarian or prefer eating vegetarian food most of the time, you’re likely to have all the odds stacked against you when it comes to meeting your protein requirements.
People who lean towards more vegetarian sources of food have always struggled to get it an adequate amount of protein, especially if they’re engaged in gruelling workouts as well.
Although, the supplement industry has stood to gain by bridging this discrepancy of protein in our diets, we often tend to overlook the fact that vegetables are not just full of nutrients that help function at our best and recover quickly, but can also be a handful when if comes to helping you build muscle as well.
Add a few cups of these vegetables to your diet everyday if you’re looking to boost your muscle gains:
Leafy greens such as spinach and kale are some of the nutrient-dense vegetables that also hold a considerable amount of protein in them. While two cups of kale has up to 4 grams of protein, two cups of spinach has up to 2 grams.
Cruciferous vegetables, like broccoli, can provide you a handful of protein. Two cups of broccoli, for instance, is loaded with up to 5 grams of protein. Adding it to your salad or snack can up your protein content.
There’s good reason these have become a trendy vegetable that is now available at grocery stores almost everywhere. A cup of Brussel sprouts can give you up to 3 grams of protein as well fill you up with a heavy dose of fibre that keeps you satiated through the day.
While most of us are well aware of beetroots, the leafy (green part attached to it on top) of the vegetable are an even bigger source of protein as well as other nutrients. The green bits have over two grams of protein per serving and are famous for the medicinal benefits.
Whether you are fan of mushrooms or not, they’re packed with important vitamins like, vitamin D and protein (up to 3 grams in a cup), which can positively impact your muscle gains. Rich in antioxidants they can also boost your immunity and your heart health.