Beyond Protein: What Nutrients Help Build Muscle?

Have you ever heard the saying, “Protein is the building block of muscle?” While protein is essential to muscle development, it’s only one part of the equation. Eating a well-balanced diet is essential if building muscle is one of your top fitness goals. 

Now, if you are on a fitness journey, you might be aiming for strength training and the buildup of strong, lean muscles. When it comes to diet, you may be wondering, what nutrients help build muscle besides protein? 

Your effort in the gym plus a diet filled with various macro and micronutrients is needed to succeed. Let’s look into what nutrients help build muscles and can help you reach your fitness goals faster.

Building muscle not only increases your strength but also contributes significantly to your overall well-being. Strength training can improve how your body processes food, potentially reducing the risk of diabetes and related conditions. This is why combining strength training with a nutrient-rich diet and healthy lifestyle habits is essential.

Understanding the key nutrients that support muscle growth can help you achieve results more efficiently than relying solely on exercise. Let’s explore which nutrients, beyond protein, are vital for muscle development to help you reach your fitness goals.

To effectively build and maintain muscle, your body relies on a combination of essential nutrients that support energy production, muscle repair, and growth. Understanding what nutrients help build muscle can help you create a balanced diet that fuels your fitness journey. Here’s a breakdown of the key macronutrients and micronutrients you need for optimal muscle development.

Macronutrients

Carbohydrates

Carbohydrates serve as a primary source of energy, providing the fuel needed for workouts and replenishing glycogen stores in your muscles after exercise. The amount of carbohydrates needed depends on an individual’s activity level and personal energy requirements. It is recommended to get 45-65% of daily caloric intake from carbohydrates. 

Carbohydrates can be obtained from whole grains such as brown rice, quinoa, oats, fruits, vegetables, legumes, and whole-wheat bread.

Complex carbohydrates, such as whole grains, fruits, and vegetables, take longer to digest and offer a long-term energy boost. These sources of complex carbohydrates are healthier for the average person because they are slowly broken down. If your activity requires quick energy, you may need to opt for simple carbohydrates like fruits or cereals.

Fats

Fats are essential for the production of hormones and to ensure the body is healthy. They play a role in the absorption of fat-soluble vitamins and also play structural and functional roles in cells.

As for the fats, you should consume 20-35% of your daily calorie intake from healthy fats. Healthy fats can be found in avocados, nuts and seeds, olive oil, and fatty fish such as salmon and mackerel, as well as nut butter. Saturated fats are not as healthy as unsaturated fats, so avoid foods that contain a lot of them.

Micronutrients

Vitamin D

Vitamin D plays a crucial role in muscle health by helping regulate calcium and phosphorus, two key minerals essential for muscle strength and proper contraction. It also supports protein synthesis, a process vital for muscle growth and repair—something you likely already associate with building and maintaining strong muscles.

Sunlight is a major natural source of vitamin D. However, you can also get it from foods that are fortified with vitamins, such as milk, yogurt, and cereals, and from certain D3 supplements.

Minerals

Minerals are essential for various bodily functions, including muscle contraction, nerve transmission, and acting as components of enzymes. They also help regulate electrolytes, which are crucial for proper muscle function.

The minerals that are helpful for muscles are calcium, magnesium, potassium, sodium, and iron. Calcium is most abundant in dairy products, green leafy vegetables, and foods that are calcium-fortified.

Magnesium is in nuts, seeds, whole grains, and green leafy vegetables. The recommended amount of potassium is in bananas, avocados, and leafy greens. Sodium is present in table salt and in ready-to-eat processed food products. Meats, poultry, fish, and fortified cereals are also good sources of iron. Try to consume a lot of fruits, vegetables, and whole grain products in order to meet your required mineral intake.

Omega-3 Fatty Acids

Omega-3 fatty acids are also fundamental in muscle building and recovery. They decrease inflammation, enhance circulation, and improve overall muscle well-being.

Omega-3 fatty acids are present in foods such as salmon, mackerel, and sardines, which are all fatty fish. You can also get them from flaxseeds, chia seeds, and walnuts. 

Ensure you have fatty fish at least twice a week. If you do not consume fish, then consult with your doctor and registered dietitian about taking omega-3 supplements regularly.