Protein, creatine, and BCAA supplements are some of the common options people go for when looking to grow muscle. But what if we could take that growth a step further?

Sulforaphane Can Boost Your Gains

Sulforaphane is a natural plant compound found in cruciferous vegetables. Outside its other positive health benefits which include having anti-cancer and anti-inflammatory properties, sulforaphane can help promote muscle growth.

Sulforaphane helps block the activity of myostatin, a protein that inhibits muscle growth. Myostatin acts as a natural limiter by preventing muscles from growing too large or too quickly. So when sulforaphane intake increases, more muscle hypertrophy can take place. This won’t replace the impact protein powders or BCAAs have, but it can be great accessory supplementation for those looking to grow muscle.

Which Vegetables Have The Highest Amounts Of Sulforaphane?

While kale, cabbage, brussel sprouts, cauliflower, and other cruciferous vegetables contain the chemical, broccoli has the highest amount. But if you want to take it a step further, broccoli sprouts have up to 25 times more sulforaphane than broccoli.

Beware that applying heat to these foods reduces the activity of myrosinase, the enzyme that converts glucoraphanin (a vegetable compound) into sulforaphane, thus decreasing the sulforaphane you can get. However, you can add mustard seed powder while cooking to help reactivate the enzyme.