Love them or loathe them, the small but mighty sprout is an impressive source of fibre, folate, potassium and vitamin C. More impressively, scientists have linked eating brassica vegetables rich in glucosinolates – such as cabbage, cauliflower and sprouts – to pumped up muscle gain.
Italian researchers found eating these underappreciated vegetables can stimulate the development of stem cells in your muscles, helping them to repair and grow. What that means is you can fuel extra muscle gain this winter by pairing your chicken with more than just another handful of spinach.
The chemical compound sulforaphane in sprouts also reduces cell death, which is crucial to sustaining muscle mass and facilitating fast recovery after a heavy session. A tasty bit of nutritional science, we’re sure you’ll agree.
And sprouts needn’t resemble the soggy morsels that used to contaminate your grandmother’s roasts, either. When cooking them, simply swap the saucepan for the roasting tin. Not only does boiling turn them into mush, you’ll also end up pouring much of their goodness down the plughole with the water.
Coat them in a little oil and season, before roasting at home until golden and crispy with a few bacon lardons. The distinctly sprouty odour you will leave in the office kitchen is sadly unavoidable, so the least you can do is make it taste good.
'Tis the Seasoning
Update your rack to spice up your sprouts’ performance-enhancing potential.
Get Cracking
Black pepper stimulates gastric acid secretion, helping to enhance your digestion of protein.
Crush the Gym
Garlic improves blood flow to your muscles by increasing your hydrogen sulfide levels.
Bring the Heat
Sprinkle with cayenne pepper before roasting to fire up your metabolism, torch fat and reduce your odds of the festive flu.
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FAQs
Brussels Sprouts Found To Boost Cell Growth In Muscles
Are Brussels sprouts good for muscle growth? ›
Delicious veggies like artichokes, avocado, mushrooms, kale, brussels sprouts, and asparagus also contain protein. These are all great vegetables for bodybuilding.
Which sprout is best for muscle gain? ›
Sunflower sprouts, as well as wheatgrass, contain all essential amino acids in a perfect balance that are easy to digest and are readily available. They are excellent for building muscle and strength. Also known as healing sprouts are high leafy greens such as clover, radish, chia, broccoli, onion, and garlic.
What are the healing properties of Brussels sprouts? ›
Eating a lot of Brussels sprouts and other cruciferous veggies may help protect against cancers of the stomach, lungs, kidney, breast, bladder, and prostate. Crunchy veggies like Brussels sprouts may also help you stave off other health issues, such as high blood pressure, high cholesterol, heart disease, and diabetes.
Is it okay to eat Brussels sprouts every day? ›
Is it OK to eat Brussels sprouts everyday? Go for it. “If you enjoy sprouts and can tolerate them, absolutely! They're lower in calories and contain a myriad of important nutrients” says Snyder.
What is the healthiest way to eat Brussels sprouts? ›
Roasting Brussels sprouts caramelizes their natural sugar and mellows out bitter notes, providing rich flavor and a crispier texture. Brussels sprouts are a good source of fiber and vitamins C and K, notes the Harvard T.H. Chan School of Public Health.
What foods burn fat and build muscle? ›
Muscle building foods for gaining lean muscle
- Eggs. Eggs contain high quality protein , which could help benefit muscle building and recovery. ...
- Chicken breast. Chicken breasts are often considered a staple for gaining muscle because they're packed with protein. ...
- Greek yogurt. ...
- Tuna. ...
- Lean beef. ...
- Shrimp. ...
- Soybeans. ...
- Cottage cheese.
If any of the leaves have brown spots or are yellowing, it's a sign of early spoilage. If you remove the blemished leaves and the interior looks OK, you can still use the sprout. However, if the interior leaves are also showing blemishes or yellowing, it's best to toss it (or compost it, if you can).
Do brussel sprouts clean your liver? ›
Brussel Sprouts
They stimulate detox enzymes found in the liver and may also be protective to cells. This enzyme action helps remove toxins from the blood and support the liver. Brussels sprouts also contain antioxidants that prevent cell damage.
Is it better to eat Brussels sprouts raw or cooked? ›
Brussels sprouts are a nutritious vegetable in the cruciferous family. While they're often enjoyed cooked using methods like roasting, steaming, or boiling, you can also enjoy Brussels sprouts raw. The most common side effect of eating raw Brussels sprouts is that they may cause gas in some people.
While broccoli may have a higher count of calories, fat, and carbs, it is richer in calcium, iron, and pantothenic acid (a B vitamin that does wonders for healthy hair), and has a bit more potassium. Brussels sprouts, on the other hand, are lower in sodium.
What is one major side effect of eating Brussels sprouts? ›
Although a healthy vegetable, consuming too many Brussels sprouts can be unsuitable for people on anticoagulants since it contains vitamin K, which results in blood clotting. Another issue with consuming Brussels sprouts excessively is that it can lead to gas and bloating.
How many brussel sprouts should you eat in one sitting? ›
A ½ cup of Brussels sprouts is a good source of Vitamin K (137% RDI) and Vitamin C (81% RDI) Kids, Ages 5-12 Teens and Adults, Ages 13 and up Males 2½-5 cups per day 42 - 6½ cups per day Females 2½-5 cups per day 3½-5 cups per day *If you are active, eat the higher number of cups per day.
What vegetables are best for muscle growth? ›
These eight muscle-building veggies will help you maximize your energy mid-workout, reduce recovery time, achieve strength gains and improve body composition.
- Peas. ...
- Beets and Beet Greens. ...
- Spinach. ...
- Chlorella. ...
- Spirulina. ...
- Microgreens and Sprouts. ...
- Herbs: Parsley, Chives and Leeks. ...
- Barley Grass and Wheat Grass.
Brussel Sprouts
Rich in vitamins C and K, as well as dietary fiber, these cruciferous veggies can aid in overall health and muscle recovery. Their low-calorie content makes them an ideal addition to your diet if you're aiming to maintain or lose weight while training.
Why do bodybuilders eat sprouts? ›
“The sprouting process make the nutrients in the grains more highly absorbable, meaning the body doesn't have to work as hard to break them down,” says Jessica Cording, M.S., R.D. “This makes sprouted grain bread a great choice for promoting optimal digestion and muscle growth.”
Are Brussels sprouts high in protein? ›
Brussels sprouts are a great addition to most diets. Brussels sprouts have the following protein content : One cup (88 g) of Brussels sprouts contains 3 g of protein. A 100-g serving of Brussels sprouts contains 3.4 g of protein and 43 calories.
