Can You Have Broccoli Post Workout?

Many parents have encouraged vegetable consumption by playfully threatening to withhold dessert if their children don't eat broccoli. But when children grow up into adult athletes, they may no longer require such negotiations. Of course, even if you enjoy eating broccoli, you may find it isn't ideal for post-workout consumption. Though broccoli provides many nutrients, they aren't all well-suited to post-workout muscle recovery. Consult your doctor for the most accurate nutritional advice.

Calories

• After a tough workout, eating a meal allows you to refuel your body and kick-start the recovery process. Recovery requires energy, and calories are your body's primary source of energy. Unfortunately, broccoli is not very calorie-dense, with just 55 calories per cup of steamed broccoli. Thus, you won't have much energy for refueling. However, if you're trying to lose weight, a calorie-sparse food such as broccoli may help satisfy your hunger without compromising the calorie deficit required for weight loss.

Protein

• Protein is the most important nutrient for exercise recovery, as it provides your body with the amino acids that help repair and build up your muscle cells. Broccoli is very low in protein, with fewer than 4 grams of protein per cup of steamed broccoli. According to research from the June 2010 issue of the journal "Nutrition & Metabolism," milk-based proteins such as whey may be more effective for post-workout recovery than other sources.

Carbohydrates

• If you're following a low-carbohydrate diet, broccoli may be a good choice, as each cup of steamed broccoli contains just 11 grams of carbohydrates. However, carbohydrates assist in post-workout recovery, and research from the "European Journal of Applied Physiology" indicates consuming a low-carbohydrate diet following intense training can lead to a reduction in testosterone levels. Since testosterone helps promote muscle gain, this isn't an ideal situation for recovery.

Fat

• Broccoli does not contain any fat, and this naturally fat-free nature is a benefit in terms of post-workout consumption. Fat is a calorie-dense nutrient that slows down digestion, which means your body doesn't absorb nutrients as quickly. Thus, fat-free foods are more appropriate for post-workout recovery.

Minerals

• Broccoli offers a number of vitamins and minerals, such as calcium and magnesium. While calcium is generally beneficial for promoting strong bones, magnesium may be particularly helpful with respect to recovery. A study from the April 2011 edition of "Biological Trace Element Research" found that increased magnesium intake promoted higher levels of testosterone, which can assist in maximizing recovery from workouts.