When our loved ones kept telling us to eat our greens, they weren’t just trying to annoy us; they were actually dishing out some of the smartest health advice there is. When they said we would grow big and tall, they weren’t kidding!
Vegetables are responsible for:
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- Muscle growth and repair
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- Creating energy for you
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- Immune strength
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- Injury prevention
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- Speeding up recovery
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- Long-term health and wellness – and as we know from September’s blog, the fiber contained in veggies helps us even more.
You may currently be experiencing life without vegetables and the symptoms that go with it, including:
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- Bloating
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- Constipation
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- Low energy
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- Poor mood
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- Brain fog
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- Long time to recover from activity
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- Not being able to gain weight or lose weight when you’re training correctly
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- Getting sick more than once a year
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- Muscle cramps
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- Dry or flaky skin
Does that sound like you? Let’s figure out how to get these veggies in the mix. Each type comes with its own unique benefit to your body so let’s break down a few categories down:
Leafy Greens
Some examples are spinach, kale, bok choy, arugula, collards and microgreens like broccoli sprouts. These vegetables contain Vitamin K, Vitamin A, Folate, Iron, and Magnesium – nutrients that are essential for bone health, immunity, cell repair, and muscle function. These are especially important for athletes as they help reduce cramping and fatigue while also strengthening bones affected by high-impact stress.
Roots & Tubers
We’re mainly focused on your “starchy vegetables” here, or the ones that contain carbohydrates. These are your potatoes (sweet, white, purple, etc.), parsnips, beets, cooked carrots and winter squash like pumpkin, butternut squash and acorn squash. These give power for strength and endurance with their complex carbohydrates, as well as potassium, vitamin A, vitamin C and natural nitrates (especially in beets). For athletes, that means improved endurance, steadier energy, and strengthened immunity.
Hydrating & Recovery Veggies
Some examples are broccoli, cucumbers, peppers, tomatoes and celery. These not only contain water, but they’re packed with vitamin C, antioxidants, potassium, and fiber. For athletes, this means reduced soreness, fluid maintenance and preventing cramps.
Here’s a simple way to remember it: greens build strength, roots fuel, and hydrating veggies help you bounce back.
How much do I need?
Eating more vegetables is easier said than done when you’re not already in the habit. Adults need 2-3 cups per day. Athletes? Double that. This can prove to be difficult when you’re just getting started, but the more consistent you are, the easier it becomes. Whether you’re on your own for the first time in college, or your diet simply needs some color, here are a few simple ways to get your veggies in:
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- Blend spinach into your favorite sauce.
- Add mushroom, peppers and arugula to your morning eggs.
- Swap out noodles for spaghetti squash or zucchini noodles.
- Make a flatbread crust out of cauliflower.
- Try a new dish like a stir-fry, saag or stuffed peppers.
Remember to start small and add more veggies slowly; if you go from eating 1 portion of veggies per day to eating 6 servings, that can be very uncomfortable on your digestive system.
Final Thoughts
At the end of the day, becoming healthier and performing your best doesn’t have to be complicated, it just takes consistency. Start with one extra serving of vegetables every day and slowly increase as long as your digestive system agrees. Try new recipes, experiment with flavors, and find vegetables you actually enjoy eating.
Think of this as part of your training plan or practice; mastering skills won’t come overnight, but every effort moves you closer to your goals. Trust us, if you can work a variety of vegetables into nearly every meal, you’ll feel the difference within a couple of weeks.
Time to unleash your inner Popeye! đź’Ş
If you’ve slowly added in vegetables and your body isn’t responding as expected, schedule a call with our team and we can help you find the solution!
