Broccoli - The favorite vegetable in bodybuilding - But why? - Part 1

When I first started bodybuilding, I asked around the ranks of active athletes about the best vegetables. Almost in chorus I got the answer: BROCCOLI

Naturally, one is inclined to pass on such a uniform statement to the next generation of new athletes. However, I am someone who wants to know why broccoli has this outstanding reputation and whether broccoli is right to call its reputation its own.

It is precisely these questions that I have addressed today and would now like to present to you, dear readers, what I have been able to find out.

Broccoli

Broccoli is a vegetable plant from the cruciferous family, which is botanically closely related to cauliflower. Broccoli originally comes from Asia Minor. In Europe, it mainly grows in the western Mediterranean region (Italy). Broccoli is available from German cultivation from around June to October. Broccoli has a growing season of 14 - 15 weeks. Either just the florets or the florets with the stalk are harvested and eaten. The stalks of the plant are usually removed before eating. Broccoli is usually deep green to blue-green in color. Rarely, there are also yellow, purple or white varieties.

The big broccoli comparison

Macronutrients

Broccoli is not exactly what you would call a calorie bomb. With a maximum of 28 kcal per 100 g, broccoli is a vegetable with a very low calorie density and correspondingly high water content, which is ideal for providing at least short-term satiety in a diet. The relatively high proportion of fiber at around 3 g per 100 g in relation to the number of calories is also helpful.

Excursus on satiety

When it comes to satiety, it is important to note that our stomach sends hunger or satiety signals depending on how strongly both so-called mechanoreceptors and chemoreceptors are activated. Mechanoreceptors respond to the stretching of the stomach wall, which is the case here due to the high volume of broccoli. However, chemoreceptors respond to the energy content of the food arriving in the stomach, i.e. they will not signal satiety from broccoli alone.

Broccoli does not promise complete, long-lasting satiety!

Broccoli is very low in fat. Proteins and carbohydrates are present in similar proportions, but only in small quantities. The majority of carbohydrates are glucose and fructose. Both are present in roughly the same ratio and therefore ensure good utilization of the fructose. There is no need to worry about insulin spikes, even when eating large quantities of broccoli, despite the simple sugars it contains. 400 g of broccoli provides just 8 g of simple sugars. This amount does not lead to a significant insulin spike and 400 g of broccoli is a large portion of the vegetable.

Conclusion:
Broccoli is a low-calorie food that is ideal for all types of low-fat and low-carbohydrate diets.

Vitamins

Broccoli contains relevant amounts of vitamin C, vitamin B3, vitamin B5 and vitamin E. The highest amounts are found in fresh broccoli, followed by frozen and cooked varieties.

It is very noticeable that canned broccoli has an enormous loss of vitamins. I attribute this partly to processing, partly to a certain leaching of water-soluble representatives, and partly to the loss of vitamin capacity during storage.

Broccoli does not contribute to the supply of vitamins B7, B12 and D.

Conclusion:
Broccoli provides many useful vitamins. Fresh broccoli is preferable to preserved broccoli in terms of vitamin content.

Minerals

Broccoli is actually a low-sodium vegetable. Canned broccoli contains higher amounts, as sodium is added here for reasons of preservation.broccoli contains high amounts of potassium and iron as well as moderate amounts of zinc and calcium. Here, too, you can see how the mineral content decreases from fresh to frozen and cooked to canned broccoli.

The high potassium content in relation to the low sodium content is one of the possible reasons why bodybuilders might prefer broccoli as a vegetable. A potassium-heavy presence of the two minerals means a higher level of intracellular water retention and a lower level of extracellular water.

Conclusion:
Broccoli makes an important contribution to the daily supply of minerals. The ratio of sodium to potassium is possibly one of the reasons for the vegetable's pioneering role in bodybuilding.

The advantage of frozen vegetables

Despite the fact that nutrient analyses show the highest levels of micronutrients in fresh broccoli, I would like to point out that this can change in favor of frozen broccoli during storage and delivery. In the shock-frozen state, micronutrients are optimally preserved, whereas fresh broccoli may well be exposed to micronutrient killers such as light or heat.

My opinion is therefore that frozen vegetables are preferable to fresh vegetables in terms of micronutrient content.

Other ingredients

Broccoli contains valuable secondary plant substances such as flavonoids and glucosinolates. Glucosinates in turn contain indoles such as isothiocyanates 3-methylsulfinylpropylisothiocyanate, 3-butenylisothiocyanate, allylisothiocyanate and 4-methylsulfinylbutylisothiocyanate, which are said to have anti-carcinogenic potential, as well as 3,3 diindolylmethane (DIM), which we will discuss in more detail later.

Interesting:
As far as the proportion of glucosinates in broccoli is concerned, other members of the vegetable family can certainly keep up.

One particularly interesting substance contained in broccoli is called sulforaphane (SUL). It has strong antioxidant properties. I would like to tell you more about it later.

Conclusion:
Like most plants, broccoli also contains countless useful secondary plant substances.

Broccoli, I3C and cancer

I3C

The phytochemical indole-3-carbinol (I3C) contained in broccoli is converted into 3,3-diindolylmethane (DIM) in the body.

Scientists at Ohio State University found that I3C can get in the way of cancer cells, preventing them from spreading unhindered. The inhibition of the spread of cancer cells is achieved by removing excess Cdc25A molecules. Cdc25A is responsible for cell division and cell proliferation in the body. Excessive levels also increase cancer cell growth and the number of cancer cells.

Breast cancer

The effect of I3C has been tested on breast cancer cells, among others. Animal experiments showed a reduction in the size of breast tumors by up to 65%. In the experiment, food supplements with active I3C components were administered. However, the scientists are relatively certain that effects can also occur when eating broccoli, Brussels sprouts or cauliflower and that the effects can also be seen in humans

Cervical cancer

In a study of patients with cervical cancer, a regression of the disease in the early stages was observed in 50% of cases in connection with the intake of I3C, which did not occur in control groups. I3C is therefore probably used for cervical prophylaxis.

Transplacental carcinogens

Animal experiments have shown that the administration of I3C both protects expectant mothers and prevents the process of transplacental carcinogenesis. This process involves the development of cancer via carcinogenic factors that are transferred from the mother to the unborn child via the placenta. Taking I3C can therefore protect children from cancers that occur at an early age.

Interesting:
There is also an excess of Cdc25A in Alzheimer's disease, i.e. frequent consumption of broccoli can also reduce the risk of developing this disease.

Conclusion:
I3Cin broccoli has enormous anti-carcinogenic potential!

Broccoli, sularophane and cancer

In addition to I3C, cruciferous vegetables such as broccoli, Brussels sprouts and Chinese cabbage also contain an active ingredient called sularophane. This secondary plant substance has strong antioxidant properties. The difference to antioxidants such as vitamin C or E is that sularophane does not neutralize free radicals directly, but activates so-called phase II enzymes. This process triggers sustainable antioxidant mechanisms in the body, which promise a stronger effect.

Suloraphane has strong anti-cancer properties, especially in cancers such as prostate or colon cancer, as its presence leads to the death of cancer cells (apoptosis). Experiments with cell cultures and laboratory animals have shown that both the formation of blood vessels in tumors and tumor growth are inhibited. According to a Canadian study, a high consumption of broccoli can also protect against metastasis.

Sularophane can also be used against bacterial strains that have already developed a resistance to common antibiotics (e.g. Helicobacter pylori) and are often responsible for ulcers and tumors.

Prostate cancer

The effect of sularophane on prostate cancer was confirmed by the Victoria, Ph. D. for Cancer Cure in Toronto. Frequent consumption of leafy vegetables has been shown to reduce the risk of developing prostate cancer.

Pancreatic cancer

According to the University Hospital in Heidelberg and the German Cancer Research Center, sularophane can make tumor stem cells in pancreatic tumors vulnerable and thus treatable.

Sorafenib and suloraphane

Sorafenib is a cancer drug that is used to treat advanced liver and kidney cancer. It also appears to be effective against cancer stem cells in pancreatic tumors. The active substance reduces the resistance of tumor stem cells. The combination with sularophane, which is found in broccoli, has proven to be particularly effective. Unfortunately, cancer cells appear to quickly develop resistance to sorafenib. This is due to the activation of a signaling pathway called NF-kappa B. Sularophane appears to be able to block this signaling pathway and thus enhance the effect of sorafenib. In combination, cancer cells were no longer able to colonize. In addition, the ability of cancer cells to metastasize was abolished in the laboratory.

Conclusion:
A diet rich in sularophane helps to prevent cancer and can also be used in cancer therapy.

Sularophane and lung diseases

The sularophane contained in broccoli appears to be able to increase the activity of the NRF2 gene in human lung cells and thus provide the cell with better protection against toxic influences. NRF2 activity is significantly reduced in smokers, which is why smoking often leads to chronic obstructive pulmonary disease (COPD). Sularophane is able to raise these levels again.

In order to benefit from the anti-cancer properties of broccoli, the vegetable must be bought particularly fresh and prepared gently. Eating broccoli sprouts promises maximum yield. They contain around 20 to 50 times the amount of sularophane found in broccoli itself.

Broccoli sprouts are available in organic food stores or from organic seed suppliers. The sprouts are infused with water, then germinated and are ready to eat after a few days. They should not be heated. A sprout box is suitable for preparation, it also prevents the sprouts from going moldy

Recommendations regarding the quantity are to eat sprouts 3 times a week from about 1 tablespoon of seeds (or 70g/day). In addition, several portions of broccoli, cauliflower or Brussels sprouts should be eaten each week. It is important not to subject either sprouts or vegetables to too much heat when preparing them.

Interesting:
The proteins in broccoli sprouts appear to protect against inflammation and damage to the genetic material.

Conclusion:
Broccoli sprouts are an effective way to obtain anti-carcinogenic substances. However, regular consumption of broccoli vegetables also promises benefits

Excursus EHEC

When I thought about broccoli sprouts, the recent EHEC incident immediately came to mind. In addition to Spanish cucumbers and tomatoes, broccoli sprouts were also suspected of containing the virus and causing serious gastrointestinal infections. After many investigations, there is now no longer any general risk classification or recommendations to avoid certain foods. Cooked foods are safe, as the EHEC virus is killed at temperatures of 70 degrees and above, but this is at odds with our intention to eat as much raw food as possible in order to maximize the yield of secondary plant substances. Consumers are urged by public authorities to wash or peel fresh vegetables thoroughly and to store them in a cool place. You should also wash your hands several times a day, especially if you have been or are in public facilities.

Summary

In Part 1, I looked at the nutrients in broccoli. It is clear that broccoli provides few calories and a high proportion of micronutrients and is therefore more suitable for a hypocaloric diet than for the mass phase of a hard gainer.

In addition to the nutrients, broccoli, like other cruciferous vegetables, contains a number of very interesting phytochemicals with enormous anti-carcinogenic potential. If you want to maximize their intake, you should not only eat broccoli vegetables but also broccoli sprouts. According to the latest reports, broccoli sprouts no longer pose an EHEC risk.

In part 2, I would like to look at a supplement called DIM. DIM is actually produced from I3C in the body when broccoli is consumed and is the active substance there.

Finally, I will discuss the use of broccoli in sport. Is broccoli a natural testosterone booster?
Part 2 contains these and other facts about broccoli.

Sporting greetings
Holger Gugg

www.body-coaches.de