More than just a condiment: The nutritional profile of mustard
While many think of mustard as a simple, tangy addition to hot dogs, it is derived from the crushed seeds of the mustard plant, a member of the cruciferous vegetable family, like broccoli and kale. Its seeds and leaves are packed with various beneficial compounds and minerals. This nutritional density, combined with its unique properties, makes it an attractive (and cheap) tool for bodybuilders and athletes looking for an edge. The perceived benefits range from acute muscle cramp relief to longer-term anti-inflammatory support. However, the key lies in understanding which benefits are supported by solid evidence and which are more anecdotal.
The surprising science behind mustard and muscle cramps
One of the most popular reasons bodybuilders might consume mustard is as a purported folk remedy for sudden muscle cramps. The relief is often described as near-instantaneous. While older theories pointed towards the acetic acid (vinegar) and electrolytes replenishing lost minerals, more recent understanding suggests a different mechanism. The intense, pungent taste of mustard is thought to trigger sensory nerves in the mouth and throat, which sends signals to the nervous system. This neurological reflex can potentially interrupt the misfiring nerve signals that cause the muscle to cramp.
Mustard does contain small amounts of important electrolytes like sodium and potassium, which are vital for proper muscle function, but a small packet or spoon is unlikely to fully replace what is lost during a strenuous workout. Therefore, while it may offer quick relief for an active cramp, proper hydration and consistent electrolyte intake remain crucial for prevention.
Brassinosteroids: The controversial link to muscle growth
An area of significant interest in the bodybuilding community emerged from a 2011 animal study suggesting that homobrassinolide (HB), a brassinosteroid found in plants like mustard, could stimulate protein synthesis in muscle cells. This led to a buzz that simply eating mustard could build muscle mass. It is vital, however, to understand the nuance of this research. The study used a highly concentrated plant steroid, not regular mustard, and was conducted on rats. The amount of HB in a standard condiment is negligible, and it is unproven whether eating mustard would yield any similar anabolic effect in humans. While the findings are promising for future research into treatments for muscle wasting diseases, using them to justify adding mass by consuming mustard is a far-fetched interpretation.
Anti-inflammatory and antioxidant properties for recovery
Intense training creates micro-tears in muscle fibers, leading to inflammation and delayed onset muscle soreness (DOMS). Mustard seeds contain compounds like sinigrin and allyl isothiocyanate, which have demonstrated anti-inflammatory and antioxidant properties in some studies. By helping to combat systemic inflammation and oxidative stress, mustard may aid in the recovery process. Faster recovery means bodybuilders can return to training sooner and with greater intensity, making this a legitimate, albeit subtle, dietary benefit.
Low-calorie flavor enhancement
For bodybuilders on a strict diet, managing calories is paramount. Standard yellow mustard is a fantastic, almost calorie-free way to add a burst of flavor to otherwise bland protein sources like chicken breast or lean beef. This allows athletes to adhere to their meal plans without feeling deprived. This functional use of mustard is arguably its most practical and well-established benefit in the bodybuilding community.
Comparing different types of mustard
Not all mustards are created equal. The type of mustard can slightly alter its nutritional profile and potential benefits.
| Feature | Yellow Mustard | Dijon Mustard | Whole Grain Mustard |
|---|---|---|---|
| Key Ingredient | White mustard seeds, turmeric, vinegar | Brown mustard seeds, white wine or verjuice | Whole mustard seeds (brown or black), vinegar |
| Potential Muscle Cramp Benefit | High acetic acid for neurological reflex | Present, but potentially less concentrated | Present, but potentially less concentrated |
| Anti-Inflammatory Compounds | Moderate, primarily from turmeric | Higher concentration from brown seeds | Highest concentration from whole seeds |
| Antioxidants | Moderate | Higher concentration | Highest concentration |
| Texture | Smooth, creamy | Smooth, slightly grainy | Coarse, visibly seeded |
| Flavor Profile | Tangy, mild | Sharp, pungent, tangy | Robust, earthy, pungent |
| Calorie Count | Very low | Very low | Low (can be slightly higher due to oil) |
Other notable benefits
- Metabolism Boost: Some older research suggests that mustard can have a mild thermogenic effect, increasing the body's metabolic rate for a few hours after consumption. While not a significant fat-burning tool, every little bit can help when aiming for an extremely low body fat percentage.
- Digestive Aid: The pungent compounds in mustard can help stimulate saliva and the production of digestive enzymes, which can support the digestive system and nutrient absorption. This is beneficial for bodybuilders who consume large quantities of food.
Conclusion
While mustard may not be the 'secret steroid' some early sensationalized reports suggested, its practical benefits for a bodybuilder's diet are clear and multi-faceted. The use of mustard for rapid muscle cramp relief, driven by a neurological reflex, is a low-risk, low-cost intervention favored by many athletes. Its anti-inflammatory and antioxidant compounds can aid in recovery, and its value as a virtually calorie-free flavor enhancer is undeniable for those managing strict macro intake. The potential anabolic effects linked to brassinosteroids require much more human-based research before being considered a viable muscle-building strategy. Ultimately, mustard is a useful addition to a bodybuilder's nutritional toolkit, not for miraculous muscle growth, but for optimizing performance, recovery, and flavor within a controlled diet.
Learn more about the benefits of mustard here.
References
- NICS Well: Does mustard make massive muscles? https://www.nicswell.co.uk/health-news/does-mustard-make-massive-mustard
- GetLabTest.com: Mustard for Muscle Cramps: Scientific Evidence, Benefits, and Usage Guide https://www.getlabtest.com/news/post/mustard-for-cramps-benefits-guide
