How much broccoli is suitable for a day of fitness

During the fitness period, it is recommended to consume 100-200 grams of broccoli per day, and the specific intake should be adjusted according to personal weight, exercise intensity, and dietary structure. Broccoli is rich in dietary fiber, vitamin C, and plant protein, which helps with nutritional supplementation during the muscle building phase and calorie control during the fat loss phase.

1. The muscle building population

can consume 150-200 grams of broccoli per day during the muscle building period, divided into two servings. The sulforaphane in broccoli can promote muscle repair, and when consumed with chicken breast or eggs, it can improve protein absorption efficiency. Pay attention to keeping the blanching time within 1 minute to preserve more nutrients.

2. Weight loss population

During the weight loss period, it is recommended to consume 100-150 grams of broccoli per day, which can be used as a substitute for staple food. Its high dietary fiber content can prolong satiety, and when consumed with brown rice, it can stabilize blood sugar levels. People with weak gastrointestinal function should avoid consuming large amounts on an empty stomach. On high-intensity training days, after strength training, the weight can be increased to 200 grams to supplement the potassium element consumed during training. The vitamin K in broccoli can help alleviate muscle soreness after exercise, and consuming it with salmon can enhance anti-inflammatory effects. Avoid eating high oxalate foods with meals that can affect calcium absorption. 4. On moderate to low-intensity training days, yoga or jogging can maintain around 100 grams as a source of dietary fiber. Steaming can better preserve glucosinolates than boiling, which have antioxidant properties. Individuals with thyroid dysfunction need to control their intake frequency.

5. It is recommended to consume 50-100 grams on rest days and non training days, as excessive intake may cause gastrointestinal bloating. Indole-3-methanol in broccoli helps regulate hormones, but individuals with renal insufficiency need to limit their potassium intake. Can be cooked with ginger and garlic to reduce gas production reaction.

When consuming broccoli during fitness, attention should be paid to cooking methods and pairing principles. It is recommended to use fast frying or steaming over water to preserve water-soluble vitamins to the greatest extent possible. Pairing with high-quality protein such as fish and soy products can improve nutrient utilization and avoid consuming tannic acid containing fruits that can affect iron absorption. Long term single and large intake may interfere with iodine metabolism, and it is recommended to rotate consumption with other cruciferous vegetables. When experiencing bloating or allergic reactions, intake should be suspended and a nutritionist should be consulted to adjust the dietary plan.