Building muscle isnt all about protein.
These nutrients can grow your muscles, too!
Mireya Acierto/Getty Images
Building muscle takes more than a high-protein diet.
Photo:Mireya Acierto/Getty Images
What nutrients help build muscle?
And what arethe best muscle-building foods?
Heres what they told us.
Carbohydrates
Of course, protein is important for muscle building and repair.
However,carbohydratesprovide energy for exercise and help replace muscle glucose stores, known as glycogen.
Studies show that glycogen also plays a role in muscle repair and growth.
Other energizingcarbs to eat before a workoutinclude oatmeal, ready-to-eat whole-grain cereal, crackers or a fruit smoothie.
Afterwards, DeVito recommends replenishing with carbs and protein to aid muscle recovery.
And consuming sufficient calories to support the muscle-building process is also key.
For some people, eating enough calories to support muscle gain can be a challenge.
This can also help prevent any gastrointestinal symptoms associated with eating larger meals, especially if youll be exercising.
Omega-3s
Omega-3 fatty acids, particularly EPA and DHA, may promote muscle health.
Omega-3 fatty acids are primarily found in fatty fish like salmon, mackerel and sardines.
But most of us dont eat nearly enough of them.
If you could use some ideas, try one of thesehealthy omega-3 recipes.
The best sources of vitamin D include fatty fish and fortified dairy.
Exposure to sunlight can also help.
Magnesium
Magnesium is another nutrient that is often overlooked when it comes to muscle health.
It also helps with muscle relaxation and reduces soreness, promoting faster recovery after exercise.
Top sources of magnesiuminclude spinach, almonds, cashews, peanuts, and pumpkin and chia seeds.
Someelectrolyte powdersalso contain small amounts.
Creatine
Creatineis one of the most widely studied supplements for improving muscle strength and power.How does it work?
Med Sci Sports Exerc.
2019;32(2):192-204. doi:10.1017/S0954422419000064
National Institutes of Health.
Office of Dietary Supplements.Vitamin D - Fact Sheet for Health Professionals.
