4. Leafy Greens
“For optimal muscle-building, you want your diet to be as nutrient-dense as possible,” Brown says. “Peas, spinach, kale, broccoli are the highest protein vegetables.” Kale, mustard greens, spinach, and the like can help you up your protein intake. Two cups of kale have about 4g of protein; the same amount of mustard greens yields 3g, and spinach has 2g. This isn’t a lot, but if you add leafy greens to morning smoothies, have a salad for lunch, and cook spinach for dinner, you can easily consume up to 15g of protein in one day.
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