Why do fitness enthusiasts eat broccoli

Fitness enthusiasts often eat broccoli mainly due to its high protein, low calorie, rich dietary fiber, and vitamin C nutritional advantages, which help to increase muscle mass, reduce fat, and promote exercise recovery.

1. High protein, low calorie

Each 100 grams of broccoli contains 3 grams of high-quality protein and only 34 calories, which can meet the needs of muscle repair without causing excess calories. The proportion of sulfur-containing amino acids in its protein is close to that of animal protein, which has unique value for muscle fiber repair after fitness. Boiling or steaming can maximize the retention of protein activity.

2. Rich in dietary fiber

The dietary fiber content of broccoli reaches 2.6g/100g, which can delay gastric emptying speed and produce a sustained sense of satiety. The soluble fiber in it can regulate the gut microbiota and help reduce visceral fat accumulation. It is recommended to pair it with chicken breast to enhance satiety and increase protein absorption rate.

III. Outstanding Vitamin C

The vitamin C content of broccoli is twice that of lemon, with 89 milligrams per 100 grams. This strong antioxidant can neutralize free radicals generated during training and reduce muscle oxidative damage. Vitamin C also participates in collagen synthesis, which is particularly important for joint ligament repair. Microwave short-term heating can reduce the loss of vitamin C.

4. Mineral combination

contains various electrolytes such as calcium, magnesium, and potassium, which can prevent sports cramps. The chromium element can enhance insulin sensitivity and help muscles utilize glucose more efficiently. It is recommended to supplement once before and after exercising, using a cold mix to retain more minerals.

V. Plant Nutrients

Active substances such as sulforaphane have anti-inflammatory properties and can alleviate muscle inflammation after high-intensity training. This type of substance has the highest content in the tender stem area. It is recommended to choose broccoli with tight flower buds, blanch briefly, and drizzle with olive oil before consumption.

During the fitness period, broccoli can be used as a basic ingredient and consumed in portions of 200-300 grams per day. Pairing with egg white or salmon can increase the protein's biological value and avoid consuming high oxalate foods that can affect calcium absorption. People with abnormal kidney function should control their intake, and patients with thyroid diseases should cook before consumption. For long-term fitness enthusiasts, it is recommended to rotate cruciferous vegetables of different colors to obtain a more comprehensive plant nutrient supplement.