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
More impressively, scientists have linked eating brassica vegetables rich in glucosinolates – such as cabbage, cauliflower and Brussels sprouts – to pumped up muscle gain.
What are the benefits of eating 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.
What is the genetic mutation in brussel sprouts? ›
Because PTC is prevalent in Brussels sprouts, these so-called "Supertasters" perceive them as intensely bitter. This is all connected to a taste-related gene called TAS2R38, which has a variant called AVI and one called PAV.
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.
Is it OK to eat Brussels sprouts everyday? ›
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 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.
In addition to having a bitter flavor, raw Brussels sprouts may increase gas in some people. They contain an indigestible fiber called raffinose, which can be tough on the stomach.
Have Brussels sprouts been genetically modified? ›
About 30 years ago, a Dutch scientist identified the chemicals that made brussels sprouts bitter. He selected seed varieties with lower levels of the bitter chemicals and bred new high-yielding varieties that tasted less bitter.
Are brussel sprouts natural or man made? ›
As I said earlier, brussels sprouts are a human-engineered strain of a plant called Brassica oleracea, which is also known as wild cabbage. Other strains include broccoli, cabbage, cauliflower, kale, mustard greens, and turnips. Collectively, we refer to this family as cruciferous vegetables.
Can we eat sprouts at night? ›
Eating sprouts at night can be a healthy option as long as they are consumed in moderation and suit your digestion. Sprouts are nutrient-rich and can provide various vitamins, minerals, and antioxidants.
Sprouts also possess antioxidant traits that help protect the cells of the eyes from free radical oxidative damage that may contribute to early loss of sight and glaucoma. Daily intake of sprouts also reduces the risk of eye-related problems like night blindness, muscular degeneration and the formation of cataracts.
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.
