If you've ever watched Popeye on TV, you've probably seen this famous sailor cartoon down a can of his favourite food—spinach—to gain strength. He would eat a can of spinach when he felt too weak to complete whatever difficult endeavour he was about to undertake, and his muscles would mysteriously expand. While our muscles may not swell like Popeye's after eating spinach, there does appear to be science behind Popeye's famed muscle meal.
A study published in the Journal of Nutrition by Edith Cowan University found that eating a nitrate-rich diet can dramatically increase muscular performance, particularly in the lower limbs. A nitrate-rich diet would include a variety of vegetables (especially leafy greens), including spinach, Popeye's favourite muscle food.
Another 2012 study from Stockholm's Karolinska Institute backs up this notion, demonstrating how nitrates can aid calcium regulation in humans. More calcium is released as nitrate levels rise in the body, which aids muscle strength. This is especially crucial for senior adults who want to maintain their muscle mass as they age.
Along with other popular leafy greens like kale, arugula, and chard, spinach is regarded as one of the highest sources of nitrates. According to WebMD Medical Reference, the number of nitrates in spinach varies based on where it's grown and the season, so a 100-gram meal could contain anywhere from 24 to 387 milligrams. According to World Health Organization calculations, a single serving of spinach will provide you with enough nitrates for the day.
Is this to say that spinach should be your go-to post-workout recovery food? While nitrate-rich foods like spinach can help with muscular strength, they have a stronger link to general physical function than muscle growth. When combined with exercise, eating enough protein is still essential for muscle repair and strength gain. According to MedicineNet, spinach has been shown to minimize muscle stress, which can aid in the strengthening of muscle tissues.
So, if a piece of your favourite grilled chicken on top of a bed of spinach with a complex carb—brown rice or a whole-grain bun—sounds like the kind of post-workout lunch you're looking for, go for it. Spaghetti with spinach is still a terrific strategy to maintain your muscles strong and healthy in the long run.