The Best Vegetables for Your Muscles


If you don’t like vegetables but are aware that they must have a place in your diet no matter what, we’ll tell you which ones are the best for your muscles. Broccoli, beets, escarole, lettuce, spinach, parsley, leek, zucchini… there are many to choose from, but we have selected five, analyzed them, and chosen the best. Needless to say, if you can eat them all and you like them, alternating them throughout the week would be ideal.

The Best Vegetables for Your Muscles

Discover the top vegetables that can help you build strong muscles and enhance your workout performance. Find out which vegetables are packed with essential nutrients and protein to support muscle growth and recovery.

1- Broccoli

Undoubtedly, our favorite. Why? Because it has only about 30 calories per 100 grams, and the benefits it provides are countless. Rich in vitamins, minerals, and fiber, it provides 3 grams of protein and only 0.4 grams of fat, with 6 grams of carbohydrates. It’s perfect for your muscles because it contains sulforaphane, a compound that reduces myostatin, the hormone that limits muscle gains. Additionally, it has chromium, a mineral responsible for regulating blood glucose, and it contains more calcium than milk.

2- Lettuce

A classic in the dinners of fitness athletes. In addition to its satiating power, it stands out for its high content of fiber and water. Only 15 calories per 100 grams; 0.2 grams of fat, 2.9 grams of carbohydrates, but only 1.4 grams of protein. It also helps control cholesterol, is rich in vitamins A, E, C, and B, and, like broccoli, regulates blood sugar.

3- Beets

An excellent source of folic acid, it provides 43 calories per 100 grams, with 0.2 grams of fat, 10 grams of carbohydrates, and 1.6 grams of protein. Vitamin C, potassium, and phosphorus are among its benefits, as well as minerals like iron and iodine. It controls blood pressure, is rich in slow-burning carbohydrates, providing energy, and is used as a natural coloring and flavoring in many protein powders.

4- Zucchini

Another favorite of ours: 0.18 grams of fat, 3.35 grams of carbohydrates, and 1.21 grams of protein, with barely 20 calories per 100 grams. We love it as a side dish for meats or fish, and even in purees. Rich in minerals and trace elements such as phosphorus, potassium, or calcium. Additionally, it is rich in fiber and pectin, which helps eliminate toxins from our body.

5- Spinach

Although many know them as the green gold, they do not contain more iron than, for example, lettuce. Although Popeye ate them, they are not as miraculous as they were sold to us. Healthy? Absolutely, but not the only one to feed our muscles. An excellent natural source of vitamins and minerals, it provides 2.6 grams of protein per 100 grams and about 31 calories. Due to its very high water content and very few carbohydrates, we recommend it more for diets aimed at losing weight.


Spinach for weight loss, beets to flavor our dishes, zucchini as a side dish, lettuce to satisfy us at night, and broccoli to increase our muscle mass


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