Skip to content

How Eating Greens Can Build Muscle

    It is summer already, and everybody dreams about having a perfect muscular body while hitting the gym. If you plan to hit the gym regularly to pump up those muscles in your body, then the plans are not enough to achieve your goals. This will help you achieve your summer body goals and help you become stronger. Therefore, hitting the gym regularly alongside consuming a plant-based diet acts as a catalyst for muscle growth. 

    The Science Behind Consuming Nitrate Rich Green Leafy Vegetables

    There have been many research works carried on to understand what causes leafy vegetables to stimulate muscle growth. The nitrate content in green leafy vegetables is the reason for the muscle growth stimulation. It has been observed that nitrate supplements, when consumed, improve the body’s cardiovascular system. The vascular systems enhance by expanding the arteries. Expanded arteries result in faster blood circulation, and the oxygen demand is more rapid, improving performance. Furthermore, leafy veggie intake can improve lower body muscular strength performance. 

    Research To Back The Claim

    Australia’s Edith University had carried on a study on the effect of green leafy veggies on muscle strength. The candidate profile includes obese individuals, diabetics, and female individuals via an online survey. Investigations revealed that individuals consuming more than 65 mg/d of nitrate (81% of green leafy vegetables) showed excellent KES performance and improved 8ft-TUG. Overall, the study concluded that lower-limb muscles could show more remarkable recovery. Growth stimulation has also occurred when you include leafy vegetables in your diet. 

    What Does Your Muscle Require For Growth?


    Building an excellent muscular framework requires consuming daily requirements of proteins, carbs, and amino acids in your diet. Apart from this, vitamins, iron, and other nutrients like magnesium, riboflavin play an essential factor in muscle recovery and muscle growth. All of these nutrients are freely available in nature in the form of green leafy vegetables. Therefore, it becomes an indispensable attribute to incorporate vegetables into your diet.

    Understanding Categories Of Greens

    Dark leafy veggies include broccoli, kale, dandelions, watercress, and mustard green. In comparison, wild green comprises cabbage, lettuce, arugula, and endive. To provide your body with variable nutrient intake, opt for both options. Green leafy vegetables improve the digestive tract avoiding gastric problems as it is high in fiber. Furthermore, leafy greens are full of healthy fats (Omega-3 and Omega-6 Fatty Acids) that promote muscle growth. The presence of beta-carotene and Vitamin C in leafy greens makes it an asset for anti-inflammation. 

    Popular Green Veggies And Their Contents

    There are various green leafy veggies available in your local grocery stores. The green leafy vegetable options mentioned below are the most popular options that you could use to make amazing diet-friendly salads.



    Cilantro is used for ages as a topping to complete the flavor of the dish. Apart from this, providing a good taste, Cilantro helps in keeping your body healthy and disease-free. Cilantro helps keep the blood sugar low by increasing enzyme activity, which is good for muscle growth. Triggered enzyme activity helps in faster food breakdown and the fundamental nutrients reaching the muscles to provide nourishment. Due to its immune-boosting antioxidants, your immune system is robust. Therefore, helping you put more hours in the gym.



    Kale is a package of dense nutrients with high levels of flavonoids. Flavonoids act as natural antioxidants. Antioxidants help in muscle recovery, helping in a good performance in the gym. Furthermore, kale is rich in magnesium, vitamin K, vitamin A, and vitamin C. Vitamin K improves muscle mass and helps you achieve high performance. It belongs to the cruciferous vegetable group. 

    Swiss Chard


    Swiss Chard is full of betalains and polyphenol that aids in reduced the risk of chronic diseases. Furthermore, muscle recovery and muscle growth nutrients like magnesium and vitamins C, K, and E are consumed by eating swiss chard. They are also a rich source of calcium, beta-carotene, and Zinc.



    Spinach indeed affects muscle growth, helping you flex your biceps and triceps. It safeguards the cells and avoids water retention causing bloating. It comprises Vitamin A, B, C, E, and K along with folates. Folates promote cell growth, which therefore infers a faster increase in muscular tissues. Other building blocks of muscles like magnesium, iron, zinc, potassium, and glutamine are also present in spinach. Other leafy vegetables include green chards, sprouts, broccoli, bok choy (Chinese cabbage), and all other green leafy vegetables of the cruciferous vegetable group.

    Improved Bone Density


    Green leafy vegetables are a good source of Calcium, and studies indicate that calcium is the fundamental nutrient required to build a more substantial bone density and body framework. You might wonder if milk is a good source of calcium. Why should you opt for leafy vegetables as a supplement for calcium? Remember that more than 60% of the population is lactose intolerant. Therefore, avoiding milk means avoiding calcium, thereby weakening your bones. Thus, leafy vegetables are a feasible option. Stronger bones and improved bone density will help you lift heavier weights. These qualities in the gym will help you pump up your muscles while getting muscular in the process. 

    How Much Is Minimum And USDA Recommendations?

    Since childhood, parents force their kids to eat green leafy vegetables as side dishes. But is it necessary to eat leafy greens regularly? Is eating green regularly despite you disliking leafy greens for a healthy lifestyle essential? Yes! It is not mandatory to eat lush garden greens regularly. USDA recommends that even one cup serving three meals a day once a week is enough to fulfill the leafy greens quota in your diet. 


    While incorporating green leafy vegetables into your diet, make sure you consume them undercooked. Washing veggies or overcooking them can destroy all their nutrients. Thus, you will end up consuming zero nutrients. Therefore, it is essential to stir fry veggies and use them as a salad dressing.