If you don’t know it or haven’t tried it yet, let us introduce you to broccoli, one of the favorite foods of bodybuilders and fitness enthusiasts. Why? Because of its incredible anabolic power when it comes to building muscle. A vegetable that has been cultivated for over 5,000 years and that you should include in your diet along with chicken, eggs, rice, or sweet potatoes.
Let’s start with its nutritional values. Broccoli only provides 34 kilocalories per 100 grams, with just over 6 grams of carbohydrates, 0.4 grams of fat, and almost 3 grams of protein. Rich in vitamins, minerals, and fiber, it provides a significant amount of nutrients. Furthermore, although it may seem curious, it contains more calcium than milk…
But why is broccoli so beneficial for gaining muscle? It’s because it contains sulforaphane, a compound that reduces myostatin, a hormone responsible for limiting muscle gain. Also present in Brussels sprouts, a study has shown that it protects our muscles, attenuating muscle degeneration.
To make the most of its nutrients in the kitchen, try steaming or microwaving it. And if you decide to boil it, be aware that it’s not the most recommended method to preserve its sulforaphane. And always fresh, not frozen, don’t forget!
As a recipe, we suggest steamed broccoli with garlic:
• Ingredients for two people
Half a kilo of broccoli, a splash of extra virgin olive oil, two cloves of garlic, and a little salt.
• Preparation
Steam the broccoli for about 8 minutes in a steamer. Meanwhile, chop the garlic and in a pan with extra virgin olive oil, sauté them with the salt. Once the broccoli is cooked, place it on a plate and pour the garlic with the oil on top.
Moreover, it works excellently as a side dish, both with meat and fish.
