It’s pretty widely understood that if you want to build muscle and stay lean, then you’d better like chicken – and lots of it. But there are some common meat-free foods that will help you pack on quality size.The following everyday items can be found just about anywhere and will provide a boost to your muscle-building efforts. Use them to diversify your diet to make sure you’re suppressing estrogen production, regulating insulin, adding vegetable protein, boosting micro-nutrients and improving your ability to take in protein later.
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Peanut Butter
Peanut butter can give any protein shake or snack a boost of eight grams of protein. Not only is it an added source of aminos, it’s high in vitamin E, a source of antioxidants that help with repair and recovery. It’s also high in magnesium, so it helps with muscle function, regulates blood glucose levels and aids in energy production and protein synthesis. Keep in mind that a serving is two tablespoons, so be careful not to overdo it.
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Greek Yogurt
One container of Greek yogurt has approximately 13 grams of protein (amounts vary depending on brand.) This is high compared to regular yogurts, which only have about 5 grams. Greek yogurt contains probiotics, which aid in digestion. And as an added bonus, many people who are lactose intolerant have an easier time digesting Greek yogurt than other dairy products.
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Raisins
Quality calories are essential to growth. Nutrient-dense raisins provide fiber, antioxidants and potassium, all of which will help you toward your goals. Fiber helps you feel full, so you’re less inclined to eat junk, and helps with digestion, so your body will process micro- and macro-nutrients more efficiently. Antioxidants help repair cell damage from free radicals that accumulate in the body during intense weight training. And potassium plays a vital role in muscle contraction; deficiencies can hinder your workouts. A half of a cup of raisins has 260 calories and 62 grams of carbohydrates – mostly from naturally occurring sugar, which makes them great post-workout glucose source. With all those carbs, though, you should be careful not to over-consume them.
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Peas
These little veggies satisfy many of the nutrient requirements necessary for muscle building, and they’re a great source of vegetable protein – with one cup containing 8 grams. Since eating large quantities of meat can be challenging, extra boosts of protein from non-meat sources are great to go toward your overall protein numbers. They’re also high in B vitamins, zinc, iron and fiber. Consider these a staple.
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Beans
Navy beans are easy to find and prepare. You can get them in a bag or a can at any old grocery story. Soak them in water, then boil them. Or just open a can, and heat up the contents. They’re a macro-nutrient powerhouse – 1 cup contains 20 grams of protein and 54 grams of carbs. The 13 grams of fiber in the same serving isn’t too shabby either. They’re also a source of amino acids, including lysine, an essential building block. Lysine helps convert fatty acids into energy, aiding in fat loss.
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Sweet Potatoes
Sweet potatoes help boost testosterone, perhaps the single most important muscle-building hormone in the body. They’re loaded with vitamin A. Studies have shown that supplementing with vitamin A can be as effective as hormone therapy to help with testosterone production. Vitamin A is fat-soluble. Eat boiled or baked sweet potatoes with a little butter to make sure you uptake the nutrient most effectively.
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Spinach
Green leafy vegetables are a great source of fiber, which helps with digestion and gets rid of excess estrogen. Too much estrogen will put you in position to gain fat, and it will suppress muscle growth. Spinach is also a source of veggie protein. A cup of spinach has 1 gram of protein – and because spinach reduces so much when it cooks down, you can easily spike any meal with 5 grams of protein by sautéing 5 cups of spinach. Or consider blending spinach into a smoothie. Spinach is also loaded with vitamins A and C.
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Broccoli
Broccoli, being a cruciferous vegetable (a family that includes cauliflower, cabbage and Brussels sprouts), helps block estrogen production. Broccoli is also another great source of vegetable protein with 3 grams per cup, and fiber with two grams per cup. Broccoli is also a good source of vitamin C. Due to its low carb count, and being a low glycemic index food, this vegetable won’ t have adverse effects on blood glucose levels. Broccoli is one of those foods that you can fill up on and not worry about having too much.
It’s pretty widely understood that if you want to build muscle and stay lean, then you’d better like chicken – and lots of it. But there are some common meat-free foods that will help you pack on quality size.
The following everyday items can be found just about anywhere and will provide a boost to your muscle-building efforts. Use them to diversify your diet to make sure you’re suppressing estrogen production, regulating insulin, adding vegetable protein, boosting micro-nutrients and improving your ability to take in protein later.
Peanut Butter
Peanut butter can give any protein shake or snack a boost of eight grams of protein. Not only is it an added source of aminos, it’s high in vitamin E, a source of antioxidants that help with repair and recovery. It’s also high in magnesium, so it helps with muscle function, regulates blood glucose levels and aids in energy production and protein synthesis. Keep in mind that a serving is two tablespoons, so be careful not to overdo it.
Greek Yogurt
One container of Greek yogurt has approximately 13 grams of protein (amounts vary depending on brand.) This is high compared to regular yogurts, which only have about 5 grams. Greek yogurt contains probiotics, which aid in digestion. And as an added bonus, many people who are lactose intolerant have an easier time digesting Greek yogurt than other dairy products.
Raisins
Quality calories are essential to growth. Nutrient-dense raisins provide fiber, antioxidants and potassium, all of which will help you toward your goals. Fiber helps you feel full, so you’re less inclined to eat junk, and helps with digestion, so your body will process micro- and macro-nutrients more efficiently. Antioxidants help repair cell damage from free radicals that accumulate in the body during intense weight training. And potassium plays a vital role in muscle contraction; deficiencies can hinder your workouts. A half of a cup of raisins has 260 calories and 62 grams of carbohydrates – mostly from naturally occurring sugar, which makes them great post-workout glucose source. With all those carbs, though, you should be careful not to over-consume them.
Peas
These little veggies satisfy many of the nutrient requirements necessary for muscle building, and they’re a great source of vegetable protein – with one cup containing 8 grams. Since eating large quantities of meat can be challenging, extra boosts of protein from non-meat sources are great to go toward your overall protein numbers. They’re also high in B vitamins, zinc, iron and fiber. Consider these a staple.
Beans
Navy beans are easy to find and prepare. You can get them in a bag or a can at any old grocery story. Soak them in water, then boil them. Or just open a can, and heat up the contents. They’re a macro-nutrient powerhouse – 1 cup contains 20 grams of protein and 54 grams of carbs. The 13 grams of fiber in the same serving isn’t too shabby either. They’re also a source of amino acids, including lysine, an essential building block. Lysine helps convert fatty acids into energy, aiding in fat loss.
Sweet Potatoes
Sweet potatoes help boost testosterone, perhaps the single most important muscle-building hormone in the body. They’re loaded with vitamin A. Studies have shown that supplementing with vitamin A can be as effective as hormone therapy to help with testosterone production. Vitamin A is fat-soluble. Eat boiled or baked sweet potatoes with a little butter to make sure you uptake the nutrient most effectively.
Spinach
Green leafy vegetables are a great source of fiber, which helps with digestion and gets rid of excess estrogen. Too much estrogen will put you in position to gain fat, and it will suppress muscle growth. Spinach is also a source of veggie protein. A cup of spinach has 1 gram of protein – and because spinach reduces so much when it cooks down, you can easily spike any meal with 5 grams of protein by sautéing 5 cups of spinach. Or consider blending spinach into a smoothie. Spinach is also loaded with vitamins A and C.
Broccoli
Broccoli, being a cruciferous vegetable (a family that includes cauliflower, cabbage and Brussels sprouts), helps block estrogen production. Broccoli is also another great source of vegetable protein with 3 grams per cup, and fiber with two grams per cup. Broccoli is also a good source of vitamin C. Due to its low carb count, and being a low glycemic index food, this vegetable won’ t have adverse effects on blood glucose levels. Broccoli is one of those foods that you can fill up on and not worry about having too much.
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