If you want to gain muscle, you must first increase the intake of vegetables in your diet. Low-calorie vegetables can provide many nutrients lacking in daily diet, such as cellulose, vitamins, minerals and phytochemicals.

In fact, most bodybuilders know that vegetables play an important role in their diet, but for various reasons, many of them still lack vegetables in practical application. First of all, bodybuilders only pay attention to protein, so that they ignore other nutrients. Once the exerciser consumes one gram of protein per pound of body weight every day as required, plus enough complex carbohydrates, it is difficult for him to eat anything else. Secondly, vegetables are relatively troublesome to cook, which makes exercisers often ignore and comfort themselves that they are eating well enough.

Our latest conclusion is that if you want to achieve the best health level and make the greatest progress in sports, you should eat at least two cups of vegetables (about two small bowls) every day. This is helpful to improve the immune system function, improve digestion ability and stabilize the energy level in the body, which all play an important role in the recovery and growth of the body.

Obtaining cellulose from vegetables

Almost all vegetables are rich in cellulose, which is an indigestible carbohydrate and an essential nutrient for bodybuilding that is often neglected. It will not bring extra heat to the body and is very good for muscle growth. Its function is reflected in two aspects. First of all, make carbohydrates enter the body at a slower speed, and keep the blood sugar level in the body at a certain level. If the blood sugar level is unstable, the body will release a lot of corticosteroids, which are metabolic hormones, which will not only break down muscles, but also increase the difficulty of recovery. Secondly, cellulose can help the absorption of amino acids. Can keep the intestinal wall clean and improve the working efficiency. At the same time, it is beneficial to protein's absorption.

Get vitamins and minerals from vegetables

Every vigorous bodybuilder needs to take in a lot of vitamins and minerals. Unfortunately, many people think that only multivitamins and mineral supplements can meet the needs of the body. These supplements do have a certain effect, but they cannot replace the basic position of natural food in the whole diet structure. You need to supplement enough vegetables, which contain complex ingredients to help the absorption of vitamins and minerals. These complex ingredients can also promote the absorption of vitamins and minerals in meat, grains and even sports supplements. Bodybuilding nutrition is not just a few simple numbers, nor a simple superposition of calories, carbohydrates, protein and fat. A good nutrition plan will not simply focus on the main nutrients. Some minor ingredients can play an unexpected role in further improving muscle recovery and growth.

Get other benefits from vegetables

The latest scientific research confirms that vegetables contain lycopene, phytochemicals, antioxidants, carotenoids and sulfur compounds, which play an important role in many metabolic processes, including immune support. Muscle recovery can not be separated from the strong support of the immune system. If the immune function declines, not only will recovery be affected, but muscle growth will also slow down. No matter how high the calories and protein intake are, it won't help. Therefore, whether it is known or unknown, you should supplement enough vegetables.

Eat all kinds of vegetables

Many bodybuilders only eat one or two vegetables, usually spinach or broccoli. This is much better than not eating or just eating a little, but if we further increase the variety, the effect will be better. Add all the vegetables you like, even some vegetables you don't know much about, to your diet. Such as asparagus, broccoli, cabbage, mung bean sprouts, mushrooms, onions, peppers (in various colors), spinach, pumpkins and so on.

Must meet the minimum intake

Eat at least two cups of vegetables every day and divide the total into three or more meals. It's a good idea to mix vegetables with meat.

For example, you can eat broccoli first, then cabbage, and finally mung bean sprouts. Store some vegetables in the refrigerator in advance for later use. You can also eat several different vegetables together, or buy pre-mixed frozen bags. This helps to reduce cooking time and increase the variety of vegetables.

Let vegetables help you shape.

If you are restricting your diet, eating enough food and reducing your calorie intake, vegetables can help you. In the meantime, increase the intake of vegetables to 6 cups a day. When the calories are greatly reduced, the intake of important vitamins and minerals is likely to be affected. At this time, low-fat vegetables can solve your urgent needs. They can relieve your hunger and prevent you from eating foods you shouldn't eat.

Let vegetables promote exercise

Some vegetables, such as cauliflower and cabbage, can play an anti-estrogen role because they contain phytochemicals. This is very useful for bodybuilders, because low estrogen level helps to reduce body fat and water retention and improve testosterone level. Therefore, in daily exercise, you should eat vegetables regularly, and when you exercise excessively or feel tired, you should increase your intake accordingly.

Make vegetables more delicious

Many people don't like to eat vegetables unless there is a cooking method to make them more delicious. After the season, you can fry in olive oil, add some sauce, put some low-fat cheese, or add salad dressing. Some low-calorie condiments can be added during diet control.

green diet

If your exercise plan doesn't achieve the expected results, you should consider adjusting your diet. Eating more vegetables is one of the common adjustment methods. Compared with protein, the role of vegetables in bodybuilding may not be as significant as that of protein and carbohydrates, but it can play some roles that protein can't.

Eat lean meat, beef, fish, chicken and other high-protein foods, and prohibit direct intake of fat!

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I will win because I insist!