What are the 8 best veggies for muscle gain?

best veggies for muscle gain

Best Veggies for Muscle Gain: A substantial portion of animal protein is often believed to be necessary following a strenuous workout. Yet, plant-based protein and other food sources—the hidden heroes of the athlete’s diet—can be just as successful in restoring muscle and boosting strength after an exercise. By using these best veggies for muscle gain, you can improve your body composition, gain strength, minimize the time it takes you to recover from an exercise, and maximize your energy levels.

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Best Veggies for Muscle Gain

Here is a brief of the 8 best vegetables that you can consider for a healthy muscle gain! The 8 best veggies for muscle gain are as follows.


What: Glutamate and branched-chain amino acids

Why: In addition to being an easily digestible plant protein source, yellow and split peas provide certain amino acids that are known to build muscle, like glutamine and branched-chain amino acids, which promote protein synthesis after exercise and serves as one of the best veggies for muscle growth.

How: You can incorporate split peas into homemade chili, stir-fry, or stew, or you can buy a plant-based protein supplement or one of the veggies for muscle building that uses a multi-source blend to help you recover after a workout.

Beets and Beet Greens

What: Antioxidants and dietary nitrates

Why: Nitric oxide, which improves vascular function, is produced from dietary nitrates like those found in beets when there is little oxygen available, like during vigorous exercise and this makes this one of the best veggies for muscle gain. This helps you train harder for bigger strength gains and raises your tolerance for intense exercise. Additionally high in vitamin C and A, two potent antioxidants, are beet greens.

How: Try adding a quarter to a half cup of diced raw beets to a smoothie, or use grated beets as a hearty salad garnish. Frozen berries and chocolate protein powders go nicely with beets. Try it in this Whole Beet Smoothie (with the beet greens, of course!).


What: Aminopyrine

Why: An excellent source of fiber, spinach can give your favorite recipes more body, color, and texture. Eating spinach may  reduce oxidative stress, benefit eye health,  reduce blood pressure levels and help prevent cancer and can also act as a workout diet food which gives it the status of the best veggies for muscle growth.

How: To make a meal that provides 25 grams of complete protein, gently sauté one cup of cooked grains (quinoa or brown rice), one cup of cooked legumes (black beans or lentils), and one cup of fresh spinach in coconut oil. To season, add the herbs or spices of your choice. Transfer the meal into a bowl and sprinkle chopped olives or avocado on top.


What: Growth factor (CGF) from chlorella

Why: Dark-green microalgae called chlorella are grown in pure freshwater ponds on Japanese coral islands.It has an abundance of proteins, vitamins, minerals, and dietary fiber by nature. It is said to help prevent cancer and other diseases, increase antibody count, and encourage weight loss.

How: It’s easy to hide in smoothies (add up to one teaspoon), or try it in this Matcha Green Tea Lemonade for a refreshing drink that’s perfect for the patio.


What: Plant based anti-inflammatory nutrients

Why: You can maintain a healthy weight and aid in muscle regeneration by eating protein. Many vegetarians use sprouts in their diet as a source of protein.  Sprouts are becoming one of the most well-liked solutions for vegetarian protein, as most people prefer eating meals high in protein as much as possible.

How: Include sprouts in burgers, wraps, and sandwiches.

Leeks, Parsley and Chives

What: The Lysine

Why: Leeks can reduce the chance of developing long-term conditions like heart disease. Nutrients found in chives are critical for healthy bones and sleep. Additionally, several studies have connected the anticancer properties of the compounds found in chives and other allium crops.  Antioxidants including vitamins A, K, and C are abundant in parsley. It supports stable blood sugar levels. And all of these combined makes these three the best veggies for muscle gain.

How: Add leeks to sautéed vegetable dishes and garnish with chopped parsley or chives.


What: The metabolism-related amino acids

Why: Triglycerides, bad cholesterol (low-density lipoprotein, or LDL), and total cholesterol can all be reduced with spirulina because of its antioxidant properties.

How: Use both algaes interchangeably, rotating them into your diet in addition to chlorella.

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Barley Grass and Wheat Grass

What: Minerals and carotenoids

Why: Minerals in these are essential for muscular function and the blood’s capacity to supply oxygen to working muscles hence making it one of the best veggies for muscle gain. Your mid-workout stamina will benefit from this for better strength increases.

How: Add a shot of fresh, frozen, or dried barley-grass juice or wheat grass to your smoothies to give them a boost.


Aim to cycle through the foods on this list each week, having at least one daily so that you can have consistent muscle growth with the best veggies for muscle gain.

I am an Engineer by Profession but a blogger by Passion. Love to explore different food options and recipes and also love to share the same with you.

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