Bodybuilding which vegetables

You need vegetables. They contain compounds that enhance the absorption of the naturally occurring vitamins and minerals found within them. These compounds also increase the absorption of vitamins and minerals found in meats, grains and even in supplement tablets. The smaller things play a big role in creating the perfect environment for recovery and growth. Recent information has demonstrated this.

Scientists have established that vegetables contain lycopene, phytochemicals, antioxidants, carotenoids and sulfur compounds that contribute to numerous metabolic functions including immune support. Effective post-training recovery calls for a strong immune system.

So, eat your vegetables for their known benefits as well as the ones yet to be discovered. Many bodybuilders focus on one or two vegetables often spinach or broccoli. Suggestions include asparagus, broccoli, cabbage, cauliflower, green beans, mushrooms, onions, peppers all colors , spinach, squash and zucchini.

On a daily basis, eat a minimum of two cups of vegetables. Spread that intake over three meals or more, especially whole- food meals. You can have broccoli at one meal, some cabbage at another and green beans at a third, for example. Keep a couple of pounds of them in your fridge. Other options are to mix several vegetables together or buy fresh or frozen bags of premixed veggies.

This will reduce your prep time and will also provide a broader range of nutrients at each meal, as every vegetable has a different nutrient profile. Increasing vegetable consumption can be the key to all of these. They contain about 18 grams of protein per cup when cooked, and at calories per serving, they're great for anyone watching their calorie intake.

Lentils are also a great source of dietary fiber and contain a high amount of the micronutrients folate, thiamin, phosphorus, and iron. Toss them into a cold salad, use them in a soup, or even mold them into a protein-packed meat-free patty. Looking for fat-free protein gains? You might want to check out the green veggie that looks like a miniature tree.

Often thought of as simply a side dish to accompany beef or chicken, one cup of chopped broccoli has 2. And unlike your standard animal-based protein, a cup of these green florets also packs over percent of your daily need for vitamins C and K. Broccoli is also a good source of folate, another important vitamin that has been shown to decrease the risk of certain types of cancer. Peas contain just under 9 grams of protein per cup.

They're also a good source of vitamin A, C, thiamin, phosphorous, and iron. Additionally, the generous amounts of B vitamins and folate found in peas can help reduce your risk for heart disease. Each serving also contains 5. Toss these little guys into a salad, serve them alongside a serving of chicken breast, or add them to a hearty pasta primavera on a high-carb day.

If you've ever prepped for a physique contest, you're likely no stranger to the power of asparagus. In just one cup of chopped broccoli, you'll get more vitamin K and C than you need in a day and lots of other awesome minerals like potassium, calcium, and selenium.

Broccoli is also full of anti-inflammatory and antioxidant benefits. Broccoli is low in calories, which makes it a good addition to your diet if you're trying to cut fat, lower your carbohydrate intake, or both. Even if it's not on your favorite vegetable list, we think it's a great idea to find some way to cook broccoli so you like it. It's just a great, healthy vegetable that belongs in your nutrition program, no matter your fitness goal.

Because artichokes are a little weird, people forget they're a legitimate vegetable, not just a pizza topping! Artichoke is high in dietary fiber, folic acid, and vitamin C. It's also one of the best vegetable sources of vitamin K. Aside from vitamins, artichoke is also rich in minerals like copper, calcium, potassium, and iron.

One of the best and easiest ways to prepare an artichoke is to steam it with some garlic, olive oil, salt, and pepper. Bell peppers of all colors are an amazing addition to your diet. They have a huge amount of vitamin C, and are also great sources of vitamin B-6, vitamin A, folate, and fiber. Although bell peppers are very low in fat, the little they do have ensures that you'll get some fat-soluble nutrients like vitamins A and E. Bell peppers are delicious in salads, grilled, or just sliced and enjoyed as a snack.

If you like them, eat up! Popeye was no dummy. Spinach belongs in your muscle-building nutrition plan. You can eat it raw, or, you can increase the fiber content by boiling it. Spinach's dark color means it's full of phytochemicals that have anti-inflammatory properties.

Spinach is also a great source of vitamins A, K, and E as well as calcium. Fruit Mango Serving size: 1 mango Calories Fat 0. It's slightly more caloric than most fruits, so be aware of how much you're eating. Guava Serving size: 1 guava Calories Fat 1.

Guava is generally a summer fruit, so get some while you can! Raspberries Serving size: 1 cup raspberries Calories 64 Fat 0. Orange Serving size: 1 medium orange Calories 62 Fat 0. Avocado Serving size: 1 cup sliced avocado Calories Fat