Quick Guide to Know Why Do Bodybuilders Eat Broccoli Cantered Dishes More Often

When it comes to healthy eating, there’s no doubt that bodybuilders or serious gym enthusiasts will go to any extent to eat healthy food. Many options are available apart from Whey Protein, and among them, one that we often find bodybuilders’ favorite green vegetable like protein shakes is broccoli. Hence, if you’re someone who’s asking what’s the secret and why do bodybuilders eat broccoli more often, keep reading.

why do bodybuilders eat broccoli

One of the popular food options that bodybuilders usually eat is broccoli. Yes, it’s one of the same green vegetables that’s usually avoided by many, especially during their childhood, and is one of the vital food options in the bodybuilding community.

But is there any specific reason behind eating broccoli? Let’s get into the details.

Why Do Bodybuilders Eat Broccoli More Often?

Broccoli is one of the low-calorie bodybuilding staple foods and is even considered as one of the most nutritious green vegetables. In one cup of chopped broccoli, you get vitamins K & C and also other essential minerals such as calcium, selenium, and potassium. In addition, it also offers anti-inflammatory and antioxidant benefits. It’s a great source of macronutrients & micronutrients both that help in your muscle-building journey.

Nonetheless, let’s dive into the green world of broccoli and find out its benefits for those striving to sculpt their bodies to perfection.

Here Are 9 Benefits of Eating Broccoli

Here below are some benefits you’ll get by including broccoli into your diet on a regular basis:

1) Balances Your Micronutrients & Macronutrients Both

As a beginner gym enthusiast, you will most likely look towards consuming only macronutrients and often neglect the importance of micronutrients.

Yes, meeting your daily macros like fats, carbs & protein is vital to providing energy to your body and building blocks for gaining muscles. However, micronutrient is equally essential for maintaining overall fitness levels and general well-being. For instance, health issues such as anemia, poor bone health, frequent fatigue, and poor immune system and these issues are often results of deficiencies in micronutrients.

Furthermore, broccoli also helps in balancing your macros and micros both. It provides a decent source of protein compared to other vegetables, and broccoli is an excellent source of Vitamin K, Vitamin C, and folate.

2) Low in Calories

Compared to other vegetables, broccoli is quite low in calories. For instance, one cup of cooked broccoli (around 156 grams) has only 55 calories, which is quite lower compared to many food items served in the same portions.

In addition, broccoli is quite popular for low GI (Glycemic Index). Hence, consuming broccoli won’t spike your blood sugar level instantly and will also prevent your hunger pangs and food cravings.

Lastly, broccoli is high in fiber content. So, you may feel full for a longer period. Similarly, you’ll be less likely to consume fewer calories to overcome your hunger pangs.

3) Broccoli Meets Your Daily Fiber Requirements

Adults should be consuming around 25 to 30 grams of fiber daily. Hence, it answers why do bodybuilders eat broccoli more often, as it provides a good source of fiber.

A fiber-rich food helps to attain many functional benefits that are needed to improve the overall quality of the lifestyle. And it becomes equally important when you’re more focused on bodybuilding or muscle growth, as it helps in digestion. For instance, one cup of raw broccoli, around 72 grams, will get you 1.8 grams of fiber, which makes it easier to meet your fiber intake target through your regular meal plan.

4) Useful in Both Cutting & Bulking Phase

You might not believe it, but you can indeed eat broccoli whether you’re cutting or bulking. For instance, in the cutting phase, your main goal is to reduce overall body fat percentage while keeping muscle mass. Hence, broccoli is a good option, as it’s a low-calorie food option with high fiber content. So you’ll feel full for a longer duration and won’t have hunger pangs while maintaining your calorie deficit.

On the other hand, in the bulking phase, it’s a good option in sources like green vegetables, as it has a fantastic nutrient profile. It comes with essential elements that help in muscle growth and recovery, making it the best food option for those looking to build muscle. Though it’s low in calories, so you’ll need to look for other healthy options as well to stay in a calorie surplus.

5) Impressive Nutrient Profile

One cup of broccoli (around 74 grams) provides you:

  • Calories – 30
  • Protein – 0.8 to 2.0 grams
  • Carbohydrates – 8 grams
  • Fiber – 8 grams
  • Fats – 3 grams

In addition, it also provides good micronutrients such as Vitamin K, Vitamin C, folate, iron, potassium, calcium, and beta-carotene (later converted into Vitamin A). Hence, by looking at such an amazing nutrient profile, it’s no wonder why do bodybuilders go for broccoli-cantered meal plans more often.

6) Easy to Prepare

For bodybuilders, finding food items that are healthy and easy to prepare is like a dream come true, and Broccoli falls in such a category. It’s a versatile green vegetable that you can use in many types of dishes. Similarly, it’s also easy to prepare as it hardly needs any complicated type of recipe. For instance, you can eat simply by steaming or roasting it, and even raw if you want.

7) Reduces Estrogen Receptors

Brocolli is loaded with one type of phytochemical called indoles (indole-3-carbinol), which helps in reducing estrogen levels in your body by breaking and converting them into beneficial and safer forms. As estrogen directly competes with testosterone through your bodily receptors, eating broccoli can prove beneficial for male bodybuilders.

In addition, for men, an increase in estrogen means decreased libido, reduction in muscle mass, and increased body fat percentage. Hence, broccoli may help in regulating estrogen levels.

8) Tastes Good

Though many might not agree, broccoli can taste delicious. And, if you’re among those who think it doesn’t taste good, then most probably you are cooking it wrong.

9) High in Antioxidants

Broccoli is one of the food sources with the highest antioxidant level that helps reduce inflammation in the body. Similarly, for bodybuilders, it reduces inflammation as well as helps improve muscle recovery, specifically after the workout.

Closing Thoughts

In the realm of bodybuilding, nutrition isn’t only about fuelling your body, but it’s also about improving performance and recovery. Similarly, broccoli, with its nutrient density, antioxidants, fiber content, and other benefits, makes it one of the staple food options for bodybuilders. It’s one of the versatile green superfoods that support muscle growth, aids in recovery and contributes to overall health.

So, next time when you wonder why do bodybuilders eat broccoli, then remember it’s not only a vegetable, but it’s a nutritional ally in the journey of building a muscular physique.


Here below are some commonly asked questions::

Is Broccoli Good for Muscle Building?

Broccoli provides a good source of plant-based protein, with around 2 grams of protein in one cup, making it one of the best muscle-building food for those who usually depends upon plant-based protein source.

Why Do Bodybuilders Eat Chicken and Broccoli?

Usually, bodybuilders go for chicken as it’s a good protein source, and broccoli is a green vegetable that is a good source of vitamins, minerals, and fibers. Similarly, rice is also included because it’s a good source of carbohydrates.

Does Broccoli Help Increasing Testosterone?

Yes, broccoli plays a role in increasing your free testosterone by allowing your body to keep the libido up.

Broccoli comes loaded with the compound named indole-3-carbinol. It helps your body to flush out estrogen by breaking it into a safer form. Hence, the reduced estrogen level in the body means the receptors of your body will accept a high number of free testosterone molecules.

Satinder Chowdhry Avatar

Satinder Chowdhry