Eat Brocoli for Muscle Growth

Brocoli - include this in your diet to increase lean mass

Broccoli contains a moderate amount of calcium, which is responsible for combating calcitriol (a compound that tries to suppress your body's ability to break down fat storage). Moreover, broccoli contains 'relatives' to amino acids that help protect against stress, provide cell
defense, and ultimately combat certain types of cancer. Furthermore, broccoli contains indole-3-carbinol, a muscle-friendly compound that appears to abate the effects of estrogen, encourage higher testosterone levels, reduce body fat, limit negative water retention, and increase muscle growth.

How You Should Eat Broccoli

I prefer to cook/steam broccoli in the microwave. This is very simple and quick. Just place your broccoli in a microwaveable-safe dish and then pour a little bit of water (roughly two tablespoons per 1½ cup of broccoli) over the broccoli. Loosely cover the dish with a lid and microwave on high for about 2 minutes. Drain excess water and serve steamed broccoli with any low fat dressing of your choice for added flavor.