A high protein diet alone is not enough to build muscle. Protein gets all the glory, but there are a wide range of nutrients needed to support muscle development, recovery, and strength.
What nutrients help build muscle? And what are the best foods to build muscle? We spoke to a registered dietitian about which nutrients besides protein can help support your fitness goals and how to consume them. Here’s what they told us:
6 Nutrients That Help Build Muscle Beyond Protein
1. Carbohydrates
Of course, protein is important for building and repairing muscle. However, carbohydrates provide energy for exercise and help replace muscle glucose stores known as glycogen.
Research shows that glycogen also plays a role in muscle repair and growth. “Combining protein and carbohydrates can stimulate muscle protein synthesis,” he says. Samantha DeVito, MS, RD, CDNa New Jersey-based nutritionist.
“Before your workout, try consuming a small amount of carbohydrates, such as a banana or dates, at least an hour before your workout,” DeVito says. Other energizing carbohydrates to eat before a workout include oatmeal, ready-to-eat whole grain cereals, crackers, and fruit smoothies. After that, DeVito recommends supplementing with carbohydrates and protein to aid muscle recovery.
2. Calories
Although calories aren’t technically nutrients, looking at the calorie count can tell you how much energy a food contains. And it’s also important to consume enough calories to support the muscle-building process. “If you’re not eating enough calories, you can’t effectively build muscle.” Dana Sowers, MS, RDN, CSSDa nutritionist and board-certified expert in sports nutrition.
Some people may have difficulty consuming enough calories to support muscle gains. As this may sound familiar, Sowers recommends eating small meals and snacks frequently to ensure you’re getting enough fuel to support muscle growth. This can also help prevent gastrointestinal symptoms associated with large meals, especially if you exercise.
3. Omega 3
Omega-3 fatty acids, especially EPA and DHA, may promote muscle health. It does this by preventing muscle breakdown and stimulating muscle synthesis, especially among the elderly and people who have slowed down due to injury or illness. “Several studies have highlighted the ability of omega-3s to increase the anabolic response to insulin and amino acids, suggesting that omega-3s help optimize muscle protein turnover.” Johanna Katz, MA, RD, LDNa registered dietitian based in Florida.
Omega-3 fatty acids are mainly found in fatty fish such as salmon, mackerel, and sardines. But most of us don’t eat nearly enough of them. If you have some ideas, try one of these healthy omega-3 recipes.
4. Vitamin D
Vitamin D plays a role in muscle health. But as with omega-3s, most of us need more. Why is this nutrient so important for muscle health? “Vitamin D regulates calcium levels needed for muscles to contract properly during workouts, supports fast-twitch fibers, and improves strength and performance.” It will help us improve.” Shannon Western, BA, MA, ANutrfounder of Ease Nutrition Therapy in the UK: “Additionally, its anti-inflammatory effects may help reduce pain and speed recovery.”
The best sources of vitamin D include fatty fish and fortified dairy products. Exposure to sunlight can also help. In addition to eating foods rich in vitamin D, Western recommends getting 20 to 30 minutes of sunlight outdoors each day. However, if you don’t eat many foods containing vitamin D or don’t go outdoors often, talk to your health care provider about supplements.
5. Magnesium
Magnesium is another often overlooked nutrient when it comes to muscle health. First, magnesium is involved in over 300 reactions in the body, many of which help muscles burn energy. “Magnesium also helps build muscle by supporting protein synthesis, a process important for muscle growth.” Megan Hough, RDowner of Nutrition by Megan. “It also helps relax muscles, reduces pain, and promotes post-workout recovery.”
Main sources of magnesium include spinach, almonds, cashews, peanuts, pumpkin, and chia seeds. Some electrolyte powders contain small amounts.
6. Creatine
Creatine is one of the most widely studied supplements for improving muscle strength and power. How does it work? “Creatine doesn’t directly build muscle, but it gives your muscles energy to improve performance.” maria lucyRegistered dietitian based in Ireland. “Increasing your ability to lift heavier weights and complete additional sets can lead to more strength gains over time and contribute to muscle growth.”
Small amounts of creatine are found naturally in red meat and fish, but only a fraction of the amounts are found in supplements associated with improved athletic performance.
Tips for building muscle
There are several other things you can do to build muscle.
- Lift weights. Regular strength training is necessary to build and maintain muscle mass. For best results, focus on compound movements like squats and deadlifts.
- Eat consistently. It’s easy to focus on nutrition for muscle building on training days. However, give your muscles the nutrients they need daily for optimal growth and repair. Get started right away with a 7-day meal plan to gain more muscle.
- Feed your muscles frequently. Of course, protein is still important. In fact, if we want to build muscle, eating enough protein is our number one habit. However, our bodies don’t store protein, so it’s important to eat it at every meal to make sure your body has a steady supply.
- Prioritize rest and recovery. Muscles grow during rest, not exercise. Make sure you get 7 to 9 hours of sleep each night. And take at least one rest day each week to give your muscles time to recover and rebuild.
conclusion
Protein is essential for muscle growth, but it’s only one piece of the puzzle. A balanced approach that includes a variety of nutrients such as omega-3 fats, vitamin D, magnesium, and creatine, as well as sufficient calories and carbohydrates, will help maximize your muscle-building potential. With the right nutrients, a consistent fitness routine, and enough rest, you’ll be on track to achieve your goals.
