9 Best Vegetables for Muscle Mass

Best vegetables for muscle mass

LAST UPDATED: April 28th, 2022

You know that fruits and vegetables are a very important part of a balanced diet.

I already wrote about the best fruits for muscle mass.

If you missed that article, you can check it here.

So, today I am gonna talk about the best vegetables for muscle mass.

So, let’s see what are good muscle-building veggies.

Best Vegetables for Muscle Mass

1. Soy (dried soybeans)

soy beans

Definitely one of the best vegetables for muscle mass.

Soy is a plant that contains all essential amino acids necessary for your body.

Dried soybeans are very good because they contain a lot of proteins.

40% to be exact.

That makes soy very nutritious and an excellent source of minerals, fiber, and vitamins.

2. Broccoli

Broccoli, like other fiber vegetables (tomato, corn, garlic…), it’s a must for your after-training menu.

You should eat five to seven portions of fruit and vegetables because you can’t find a better source of vitamins and fiber than these plants.

However, it’s recommended not to overcook vegetables because then they lose their vitamins and minerals.

Mix broccoli with other vegetables high in fiber (asparagus, spinach, potato, corn, paprika, onion) and cook them to get soft but not mushy because that’s a sign they are overdone.

Don’t forget to eat your vegetables, 5-7 portions a day ?

3. Spinach


It seems Popay was right about this green veggie.

Spinach is one of the best muscle-building foods.

it can improve the growth of muscles, but you need to eat almost 2 pounds of spinach a day to get that effect.

Phytoecdysteroids, found in spinach, can help you build muscles by 20%.

Spinach also contains calcium which helps muscles recover after training and it prevents cramps during training.

Besides, it contains a lot of iron which is good for building muscles.

Spinach is a common ingredient in muscle-building smoothies.

4. Lentils


This is one of the best plants high in proteins. (1)

There are 9 grams of proteins in 100 gr of this legume that strengthens your muscle mass and makes sure your body works properly.

Furthermore, lentils are high in fiber that improves digestion, and lowers bad cholesterol levels.

5. Garlic


This vegetable is high in vitamin B and carbs which provide your body with energy and make you feel full for a long while.

You may have heard that garlic is a natural antibiotic since it’s very healthy and it’s great to fight bacteria and viruses.

Garlic contains diallyl-disulfide which increases the excretion of testosterone.

It also contains allicin, a substance that decreases the stress hormone, cortisol.

Cortisol is also called ‘stress hormone’ and the changes in the levels of cortisol can slow down or stop reproductive function.

Garlic, i.e. the substances it contains can decrease the effect of cortisol so that your body can continue producing testosterone.

Cortisol fights for a place inside your muscles and wants to take over testosterone.

Fight cortisol with garlic and allow testosterone to win.

Also, garlic is a very good food for your immunity. (2)

Garlic is more powerful when it’s not thermally processed.

6. Beans

Beans for testosterone

One of the best testosterone-boosting foods.

This ingredient has more proteins than any other plant, but it’s also high in zinc and iron.

All these nutrients improve the levels of testosterone.

Beans also positively affect your overall health which increases the production of testosterone.

7. Sweet potato

Sweet potato

Sweet potato is high in fiber, potassium, and vitamins.

This is my favorite post-workout food.


Because the sweet potato is high in good carbs that are important for glycogen in your muscles.

Also, sweet potato is high in vitamins B6, C, E, D, iron, and magnesium, all important for your health.

8. Brown rice

Brown rice

This wholewheat grain is high in fiber, vitamins, and minerals.

One portion of brown rice gives you enough carbs, calories, and little fat.

It helps you build muscles.

9. Chickpea


Chickpea is a good source of carbs.

If you can’t gain weight, replace rice with this nutritious ingredient: 250 gr chickpea has about 12 gr proteins, 50 gr carbs, and 10 gr fiber.

The quality of proteins in grains such as chickpea isn’t as high as in animal products, but they make a great side dish as hummus, for example.

So, the best vegetables for muscle mass are:

  • Dried soybeans
  • Broccoli
  • Spinach
  • Lentils
  • Garlic
  • Beans
  • Sweet potato
  • Brown rice
  • Chickpea

If you want to see what are the best supplements you should use for muscle mass, click on the link below:



  • Funda

    Really enjoyed reading your post on food intake, I am a beginner, it really helped me

    • Cliff Thomas

      Thank you 🙂


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