Anyone who has been to a sports nutrition store knows how many beautiful cans there are with labels like mass up, hyper mass, true mass, etc. What they don't come up with using people's complexes
Yes, gaining mass is the same problem as eliminating it. And we are talking here more about muscle mass, which is probably more relevant for guys. Therefore, today's post will be about this. And no trivial nonsense, like you need to eat a lot and pump up, we will leave these postulates to the trainers in the gyms 
So, we have no health problems, the gastrointestinal tract and hormones are fine, we eat healthy food, but the muscles are in place, they do not grow. Where is the trigger that starts muscle growth 
Answer: Muscle growth depends on the activity of a protein called Myostatin in tissues . The name itself seems to hint that this protein suppresses muscle growth. If there is a lot of its activity, then there are few muscles and vice versa. Roughly speaking, of course.
So, by suppressing the activity of this protein, you can epigenetically increase muscle mass. At the end of the post, there will be photos of animals that received this “upgrade” .
Scientists have long been developing drugs targeting this protein to treat muscular dystrophies ( Follistatin-344 , ACE-031 ). Moreover, these experimental drugs are even on the black market. However, this is not the path I recommend 
I think each of you has tried a vegetable that contains a substance that indirectly suppresses myostatin, but you didn't know about it
This vegetable is broccoli. And the substance in it is Sulforaphane. So, sulforaphane in plants such as broccoli plays the role of a kind of "growth hormone", which is released during mechanical damage to the plant, under the action of the enzyme myrosinase .
In the human body, sulforaphane acts in many ways. One of its effects is the inhibition of certain enzymes (histone deacetylase, DNA methyltransferase) that work with the DNA of satellite (stem) cells of skeletal muscles. In simple terms, this action blocks sections of DNA with genes that encode the myostatin protein. As a result, there is less myostatin in muscle cells, and more muscle
I won't bore you with complicated words, I'll just say that taking broccoli supplements can increase muscle mass. Of course, everything is individual, but for example, I managed to gain 3 kg of "clean" weight in 6 months of taking sulforaphane. However, you should take into account a couple of things:
When choosing such a supplement, you should look for the enzyme myrosinase in the composition. Supplements without it are a scam that have no effect. Look at the photo for an example of the supplement that I take .
There should be moderate physical activity. Without it, muscles do not grow. We are not talking about heavy weights in the gym. It is enough to swim, run, or just do exercises with your own weight.
It is advisable to take other nutrients (vitamins and minerals, see the post above). You can also add creatine malate (if there are no problems with kidneys and acne)
Also, some of you might think that it is better to eat a lot of broccoli. Maybe. Especially if you combine broccoli with mustard (helps with the absorption of sulforaphane) and garlic (also has a positive effect on muscles).
However, I have not yet met a single person who can eat broccoli every day. It is easier and more effective to take supplements
https://pubmed.ncbi.nlm.nih.gov/23092945/
https://pubmed.ncbi.nlm.nih.gov/25080109/
https://pubmed.ncbi.nlm.nih.gov/28946211/
https: //pubmed.ncbi.nlm.nih.gov/29806738/
https://pubmed.ncbi.nlm.nih.gov/32649980/
