Whether it’s for strength, aesthetics or sports, abs, biceps and glutes are hot property much prided by those who have them and much desired by those without. But, often it is argued that good looking, strong muscles are not achievable without a meat heavy diet – this is a misconception. Once you’re in the know, any health conscious gardener can get ripped on their own produce.



Amino acids are the building blocks of protein. They are needed to build healthy muscle as well as to put a shine in your hair and keep your brain ticking along. The importance of amino acids should not be under-estimated for a healthy happy body and although amino acids are often abundant in meat it is a rather old-fashioned view that those wishing to stay in shape must scoff steak and breast on a daily basis.

Vegetarians, vegans and those who just love the natural, fresh, varied tastes of home grown produce can get the nutrition, endurance and ultimately the muscle they want by ensuring they eat correctly. The good news is that not only are the following foods full of amino acids, anti-oxidants, life-promoting nutrients, minerals and fiber, they are truly delicious and can be grown in your own garden!


They’re not just for Christmas! Iron-rich, sprouts could help to fend off heart attacks and strokes. What’s more, sprouts pack between 25 and 30 percent protein and are extremely versatile. Simply boiled with a little knob of butter spread over, in salads, pan-fried or added to soups or smoothies, sprouts can bring a surprisingly mouth watering flavour to your dinner plate. Plant your seeds during late March and early April and transfer them to soil mid-June and they should provide you plenty of protein throughout the cold winter months.


Broccoli is becoming more and more popular to grow as it is high yielding and relatively easy to grow. You will need to add a fertilizer high in nitrogen such as ammonia or sulphate for most soils if you wish to get the most out of your plants. Netting can also help as birds love broccoli too. Broccoli is jam-packed full of good stuff: Vitamin C, calcium, magnesium and of course plenty of protein. It tastes great simply steamed too, which makes it even healthier.


Hemp contains many of the amino acids as well as an abundance of omega 3 and omega 6 fatty acids. It has a high protein ratio and plenty of vitamin E, making it a perfect plant for those seeking strength and stamina. In the kitchen, you can pop the hemp seeds themselves into salads or you can make hemp milk or butter. Unfortunately, hemp is more difficult to grow than the other foods here as it requires a licence. However, hemp food products are readily available in most health stores.

Pumpkin Seeds

Pumpkin seeds make for deliciously healthy snacks all on their own, they’re wonderful in bread or sprinkled over a salad, they can bring an extra crunch and earthiness. Pumpkin seeds have it all as they are high in amino acids, anti-oxidants and zinc, therefore ideal for gardeners and plant lovers wishing to treat their body to a protein boost. You’ll need a lot of space to grow your pumpkins: after sowing the seeds from late April to early June and transferring the plants to larger pots when the roots begin to show through the pot’s base, space your plants at least 6 feet apart to allow for their sprawling size.


In just half a cup of peas there is three and a half grams of protein. Plus, they’re so much fun to grow and cook with. Peas like cool temperatures (above ten degrees Celsius) so seeds can be sown outdoors from March to mid July. After eleven to thirteen weeks you will be amazed by how many peas you can pick. If all goes well they’ll just keep coming and coming! Peas taste great fresh out of their pods, can be blended into a delicious soup and are just as good once defrosted from the freezer.

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