­Winter Fruits & Veggies to Help Build Lean Muscle Mass
by Melinda Burris

Winter is often associated with heavier, bulkier clothes and a tendency among many to put on some unwanted extra pounds. Fight this trend and continue striving to build lean muscle mass to strengthen your core, which will allow you to perform on the track with increased power, endurance, and intensity. By sticking to your workout and making the most of all the vital nutrients winter vegetables and fruits have to offer, you can make it happen.

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The Multiple Benefits of Consuming Root Vegetables

According to registered oncology dietician, Jennifer Fitzgibbon, “Root veggies are dense with fiber and packed full of antioxidants, vitamin C, B vitamins, and iron.” Fitzgibbon further contends that because these foods are rich in fiber, they satiate hunger for a longer amount of time, a key element when you are working to gain muscle mass but not extra fat.¹

• Root vegetables that are orange in color such as carrots and sweet potatoes are rich in carotenoids, an antioxidant that stimulates the production of vitamin A in the body. Vitamin A is crucial for maintaining proper organ function and promotes cell growth.¹

Carrots are also believed to be helpful in fighting cancer due to the beta-carotene they contain. Research suggests a link between this antioxidant and an increased ability for the body to protect itself from damage caused by toxins. Scientists believe a diet rich in beta-carotene has the capacity to “slow the growth of cancer cells.”² Research also suggests the phytochemicals and vitamins found in carrots could be an effective preventative for certain cancers such as cancers of the throat and mouth, the digestive system, and the breast. Findings in scientific studies have also hinted that a diet rich in carrots could be effective in fighting HPV (human papilloma virus), the leading cause of cervical cancer.² 

Note: Although nutritionists often advise that its best to eat vegetables raw to avoid losing the vital nutrients within, according to findings revealed in an article published by the Journal of Agriculture and Food Chemistry, carrots should be cooked. Nutrition experts recommend steaming them whole, cutting them only after preparation is complete.² Doing so will avoid loss of essential nutrients.

• Beets are rich in a betalains, a special phytonutrient that has been noted in scientific studies for its ability to decrease inflammation. As natural antioxidants, betalains aid in detoxifying the body. The name betalain is derived from the Latin name for beet³; so, it’s no surprise that beets are a great source of this phytonutrient.

Beets can also help you increase your endurance thanks to the fact that they are rich in nitrates, natural chemical compounds that are a source of nitrogen and oxygen, chemicals that increase blood flow, thereby improving the body’s capacity for endurance.

Other similarly pigmented root vegetables including turnips and rutabagas are a good source of betalains and glucosinolates. These foods can easily be part of a healthy diet, as illustrated by the fact that 1 cup of raw turnips, chopped, contains just 36 calories, 8 grams of carbs, and is a great source of fiber (2 grams).¹

Recent studies have suggested a link between eating foods that contain glucosinolates and cancer prevention. Foods that are rich in betalains are also believed to prevent premature aging.^1,3

• Spaghetti squash, as the name implies, is a popular, healthy alternative to traditional pasta as the inner flesh of the squash naturally forms strings that can be cooked and eaten as spaghetti. This winter vegetable is a solid source of multiple essential elements the body needs including magnesium, potassium, vitamin C, and fiber. All these nutrients combined boost the immune system and help prevent muscle cramps.⁴

·       Brussels Sprouts are an excellent source of protein (1 cup equals 4 grams) and fiber. They are also rich in antioxidants. Try roasting Brussel sprouts to bring out their natural nutty flavor.⁴

Winter Fruits to Incorporate Into Your Diet 

·       Clementines are deep orange-red tangerines that are chalk full of vitamin C — with 60% of the daily recommended value of this important immune system boosting vitamin in each tangerine. Consider having one as a regular post-workout snack to fight off any cough or cold germs you may be exposed to in the gym or training room. Consuming one right after training is also an excellent way to replenish glycogen stores.⁴

• The kiwi may have a reputation as a summer fruit, but harvest time for this small, sweet, and tangy fruit peaks in December. Eat this delicious fruit raw or as an addition to your protein shake and enjoy while your body reaps the benefits of the hefty supply of fiber and antioxidants this fruit contains. ⁴

Eating Right to Increase Lean Muscle Mass

There is a fear among some athletes who compete in sports like hurdling that require an immense amount of speed, that workouts designed to increase lean muscle mass will make them bulk up too much and slow down their times. This simply isn’t the case.⁵

By incorporating resistance training into your workout routine and eating more nutritious calories, you can gain lean muscle mass that will strengthen your body and allow you to perform at a higher rate of power, giving you the ability to generate an increased amount of force for a set time — a valuable asset for athletes like sprinters who need quick bursts of powerful energy for a short amount of time. Rather than causing your performance to decline, an increase in lean muscle mass can make you faster and more agile, abilities hurdlers and all track athletes need to thrive.⁵

Winter vegetables and fruits are natural sources of the high protein, low-glycemic carbs your body needs to increase its lean muscle mass. As discussed, these foods also offer numerous additional benefits including giving your body the vitamins, essential elements, fiber, and antioxidants it needs to stay strong and healthy.

References:

1. Bible, A. (2021). 6 Root Vegetables to Eat This Winter.
2. (9 December 2017). Seven (Easy to Find) Foods That May Help Prevent Cancer.
3. com. (14 March 2019). Facts of Betalains.
4. Anaya, C. (2021). 7 Fruits and Vegetables to Pile on Your Winter Plate This December.
5. Bennett, A. (n.d.) How to Gain Weight Without Losing Speed.

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