5.Best Vegetables for Building Muscle: Kale
Not only is kale affordable, it is a low-calorie vegetable rich in calcium, roughly 101 mg in 1 cup (67 g). Calcium is an important nutrient for maintaining strong bones. But, more importantly, calcium is needed for muscles to move and for nerves to carry signals between the brain and the rest of the body.
According to the National Institutes of Health, recommended daily calcium amounts for adults 19-50 years old is 1,000 mg and can be safely consumed up to 2,500 mg. Excessive calcium intake, above the limit, may interfere with zinc and iron absorption in the body.
Because calcium regulates muscle contractions and strengthens bone foundations, weight lifters consume it in high amounts to resist injury during physical exercise.
Kale is a great start to get daily calcium amounts, especially since many weight lifters avoid other calcium sources like milk. This is because they are concerned that milk in calcium-beneficial amounts will pack on body fat.