Home » Gym & Fitness » Broccoli Bodybuilding Diet & Benefits: Why to Eat a Lot?

Broccoli Bodybuilding Diet & Benefits: Why to Eat a Lot?

Broccoli bodybuilding: Excellent For Lean Mass Gain and Fat Loss

Discover in this article what are the benefits of broccoli for those who want to lose fat and gain lean mass in a healthy way, but what is the ideal amount of consumption, nutritional fact sheet, 2 types of broccoli recipes, why broccoli helps you lose weight and contraindications.

Or broccoli is a food that brings countless benefits that are very important for people who practice bodybuilding, in fact, this food should be “mandatory” for those who want to hypertrophy or burn fat.

A well-designed diet is of utmost importance for people who want to gain muscle or lose weight. And it is not only supplements that can help you in this construction, but also certain foods.

There are foods that can give you more strength for example during the execution of the training, while there are others that can hinder it.

Protein is indispensable for those who train, that’s what many people know. Through it, it will be possible to absorb a series of amino acids that are the basis of muscle growth.

What happens is that few people know that broccoli is the key food for those who train for hypertrophy.

Now that you know this, I will tell you what are the benefits of broccoli intake for those who train.

Benefits of Broccoli Bodybuilding

Know now the 5 benefits of broccoli for those who train and want to get good results in a healthy way.

1. Recovers muscle fibers

Broccoli is able to recover muscle fibers, as it has a very important vitamin, vitamin C, which is an important antioxidant able to fight free radicals and help in muscle recovery after training.

Vitamin C helps muscle cells recover faster after training.

2. Enables muscle contraction

With the ingestion of broccoli, it will still be possible to allow muscle contraction, as it has calcium. Broccoli, because it contains this nutrient, provides the amount necessary for the muscle fibers to contract and relax, avoiding cramps.

3. Hormonal regulation

The nutrients present in broccoli help in the release and production of hormones. With it, it is possible to decrease the levels of estradiol, a hormone that is responsible for the accumulation of fat.

It also increases testosterone levels, promoting muscle growth.

4. Repairs DNA

The folic acid in broccoli is essential to repair DNA strands, the genetic code of all cells.

5. Produces new blood cells

Muscle growth will not be possible if the necessary energy does not reach the muscle.

There is no muscle growth if the necessary energy does not reach the muscle. Broccoli ensures that the muscles always receive the amount of oxygen and glucose they need to grow, as it promotes the formation of new blood cells.

How much should I eat?

If you eat whole broccoli a day (300 to 400g) it will be more than enough to extract its benefits. If you can’t eat all of it, eat as much as you can. It will be better to eat as much as you can handle than not to eat it at all.

As for the schedule, there is no specific time to eat it, being able to divide it into equal portions for all your daily meals or ingest it once in your last meal.

Broccoli Recipes:


See below 2 amazing recipes with broccoli.

Recipe 1: Tortilla with broccoli.


  • 1 portion chopped arugula;
  • 1 portion of chopped tomatoes;
  • 1 portion of chopped broccoli;
  • Eggs 2;
  • Herbs for seasoning such as oregano, chives, basil, parsley, rosemary; still black pepper and salt.
  • 1 serving of chopped hearts of palm


In the bowl, break the eggs and beat a lot with a fork, until foamy over the liquid.
Add the remaining ingredients and mix again.
Pour into the non-stick skillet over medium heat.
When ready, serve and taste.

Recipe 2: broccoli soup with zucchini.


  • Half a broccoli
  • 2 cloves of garlic
  • 2 onions
  • 1 zucchini
  • 1 yam
  • Provence herbs and Salt


  • Cook vegetables and yam in a small amount of water and boil.
  • In a frying pan, sauté garlic and onion in olive oil.
  • Blend using blended vegetables and cooked yam with the stew.
  • Add salt and herbs, de Provence.
  • Return the recipe to the pan until it comes to a boil.
  • If necessary, prepare another garlic and onion sofrito as you prefer.

Does it help you lose weight?

Broccoli is a low-calorie food, which can help you satisfy your hunger faster.

The high levels of fiber in broccoli and the amount of water add bulk to your meal without adding empty calories, so you can eat, not be hungry, and still lose weight.

The secret to losing weight is nothing more than replacing the foods you eat with broccoli, not simply adding it to your diet.

For example, add a cup of broccoli instead of pasta to soup for lunch, or use it to replace rice or pasta in your favorite dishes.

Are there any contraindications?

It is not suitable for those with hypothyroidism because broccoli contains substances that are responsible for both its aroma and taste.

These compounds have the ability to block the use and absorption of iodine, and thus end up holding back the activity of the thyroid gland.


Broccoli diet for bodybuilding is therefore an indispensable food in the diet of those who train, helping both in fat loss due to the ability to provide a greater feeling of satiety, and for those who want to gain muscle mass.

Also Read:

Photo of author

About the Author


Nutritionist & Blogger, Passionate about writing health related articles. Read more about her.

Leave a Comment