Sticking to a regular workout routine is key to reaching your sports or fitness goals. While dedication in the gym is crucial for improving performance or achieving body composition goals, what we do outside the gym is just as important. Our bodies need proper fuel and recovery to efficiently adapt to our training program and get ready for the next workout.⁽¹⁾

Sports nutrition is a growing field of research, offering gym enthusiasts strategies to optimise their results. Good nutrition is vital for replenishing energy stores, repairing damaged tissues, and supporting the overall recovery process. Although sports supplements have become a big industry, many experts recommend a ‘food first’ approach, with some studies showing better results compared to supplements.⁽²⁾

Adding a variety of foods to your diet can make a big difference, and humble sprouts can be a great addition to your sports recovery nutrition plan.

Protein 

Protein is an integral part of muscle recovery. It is necessary for building and repairing tissues in the body, and contributes to the growth of muscle mass. Evidence indicates that approximately 20g of protein is required to stimulate muscle synthesis after a workout.⁽³⁾ Chickpea sprouts are a great source of plant-based protein, providing 25g per 100g serving.⁽⁴⁾ Other legume varieties such as mungbean, red, and green lentil sprouts, also provide a valuable protein source. Protein intake is recommended throughout the day to promote optimal recovery.

Vitamin C

Sprouted foods such as broccoli sprouts and alfalfa sprouts provide a punch of vitamin C which carries antioxidant properties. Vitamin C contributes to normal energy metabolism and can reduce tiredness and fatigue, helping you feel ready for your next workout.⁽⁵⁾ It also supports a healthy immune system which can help combat oxidative stress on the body.⁽⁶⁾ While the research on vitamin C supplementation is inconclusive, one study found that vitamin C may improve sports performance when consumed through food sources.⁽⁷⁾

Folate

While it isn’t an obvious nutrient for sports recovery, like vitamin C, folate also plays a valuable role reducing tiredness and fatigue. Folate is also involved in amino acid synthesis, which are the building blocks to protein. Along with other leafy, green vegetables, Broccoli Sprouts Powder provides a potent source of folate, containing 82µg per 5g serve. This is equivalent to 41% of the recommended dietary intake.⁽⁸⁾

Antioxidants

While there isn’t conclusive evidence that antioxidant supplementation will improve sports performance, there is some evidence that they could support the recovery process. This is thought to be linked to their anti-inflammatory properties, which may reduce oxidative stress on the body, including muscle cells.⁽⁹⁾ Furthermore, a preliminary study demonstrated that intake of sulforaphane was associated with significantly lower muscle soreness compared with the control group. While additional research is warranted, with their potent sulforaphane content, broccoli sprouts may also be a valuable contributor to easing body discomfort associated with muscle recovery.⁽¹⁰⁾

While research in the sports nutrition space is continuing to evolve, nutrient-dense sprouts may provide a valuable contribution to everyday gym recovery, as well as contributing to a healthy, varied diet.

Here are some fun ways to incorporate sprouts into your post workout meals or snacks:

• Make a protein rich curry using chickpea sprouts. Serve with rice for an added boost of carbohydrates or check out are many chickpea recipes here. 
• Create a crunchy stir-fry using mungbean sprouts and tofu for a protein hit
• Whip up a broccoli sprouts smoothie for an easy post-workout snack, providing a boost of vitamin C, folate and antioxidants.

 

References: 

1. Bonilla DA, Pérez-Idárraga A, Odriozola-Martínez A, Kreider RB. The 4R's Framework of Nutritional Strategies for Post-Exercise Recovery: A Review with Emphasis on New Generation of Carbohydrates. Int J Environ Res Public Health. 2020 Dec 25;18(1):103. 
2. Braakhuis AJ, Hopkins WG, Lowe TE. (2014). Effects of dietary antioxidants on training and performance in female runners. Eur J Sport Sci, 14(2), 160-8. 
3. Moore DR. Maximizing Post-exercise Anabolism: The Case for Relative Protein Intakes. Front Nutr. 2019 Sep 10;6:147. 
4. Food Data Central, U.S Department of Agriculture, https://fdc.nal.usda.gov/fdc-app.html#/food-details/602465/nutrients, accessed April 2024 
5. Higgins MR, Izadi A, Kaviani M. Antioxidants and Exercise Performance: With a Focus on Vitamin E and C Supplementation. Int J Environ Res Public Health. 2020 Nov 15;17(22):8452. 
6. Carr AC, Maggini S. Vitamin C and Immune Function. Nutrients. 2017 Nov 3;9(11):1211. 
7. Braakhuis AJ, Hopkins WG, Lowe TE. (2014). Effects of dietary antioxidants on training and performance in female runners. Eur J Sport Sci, 14(2), 160-8. 
8. National Health and Medical Research Council, Australian Government Department of Health and Ageing, New Zealand Ministry of Health. Nutrient Reference Values for Australia and New Zealand. Canberra: National Health and Medical Research Council; 2006 
9. O'Connor E, Mündel T, Barnes MJ. Nutritional Compounds to Improve Post-Exercise Recovery. Nutrients. 2022 Nov 29;14(23):5069. 
10. Komine S, Miura I, Miyashita N, Oh S, Tokinoya K, Shoda J, Ohmori H. Effect of a sulforaphane supplement on muscle soreness and damage induced by eccentric exercise in young adults: A pilot study. Physiol Rep. 2021 Dec;9(24):e15130.