While protein is essential for muscle growth, so are several other nutrients.Carbohydrates, magnesium, creatine, omega-3s and vitamin D are all muscle-builders.It’s also important to include strength training and prioritize rest and recovery.<\/p>\n
Building muscle takes more than a high-protein diet. While protein gets all the glory, there\u2019s a wide range of nutrients that are needed to support muscle development, recovery and strength.\n<\/p>\n
What nutrients help build muscle? And what are the best muscle-building foods<\/a>? We spoke with registered dietitians to learn which nutrients beyond protein can help support your fitness goals and how to get them. Here\u2019s what they told us.\n<\/p>\n 1. Carbohydrates <\/p>\n Of course, protein is important for muscle building and repair. However, carbohydrates provide energy for exercise and help replace muscle glucose stores, known as glycogen.\n<\/p>\n Studies show that glycogen also plays a role in muscle repair and growth. \u201cWhen combined with protein, carbohydrates can enhance muscle protein synthesis,\u201d says registered dietitian Samantha DeVito, M.S., RD, CDN<\/a>.\n<\/p>\n \u201cBefore a workout, try a small serving of carbs at least one hour before training, like bananas or dates,\u201d says DeVito. Other energizing carbs to eat before a workout include oatmeal, ready-to-eat whole-grain cereal, crackers or a fruit smoothie. Afterwards, DeVito recommends replenishing with carbs and protein to aid muscle recovery.\n<\/p>\n 2. Calories <\/p>\n While calories are not technically a nutrient, looking at calorie counts can help show you how much energy is in your food. And consuming sufficient calories to support the muscle-building process is also key. \u201cYou cannot build muscle effectively if you aren\u2019t eating enough calories,\u201d says Dana Sowards, M.S., RDN, CSSD<\/a>, a dietitian and board-certified specialist in sports nutrition.\n<\/p>\n For some people, eating enough calories to support muscle gain can be a challenge. If that sounds familiar, Sowards recommends eating small, frequent meals and snacks to make sure you\u2019re getting enough fuel to support muscle growth. This can also help prevent any gastrointestinal symptoms associated with eating larger meals, especially if you\u2019ll be exercising.\u00a0\n<\/p>\n 3. Omega-3s <\/p>\n Omega-3 fatty acids<\/a>, particularly EPA and DHA, may promote muscle health. They do this by preventing muscle breakdown and stimulating muscle synthesis, especially among older folks or those who are less mobile due to injury or illness. \u201cSeveral studies have highlighted their ability to enhance the anabolic response to insulin and amino acids, suggesting that omega-3s help optimize muscle protein turnover,\u201d says dietitian Johannah Katz, M.A., RD, LDN<\/a>.\n<\/p>\n Omega-3 fatty acids are primarily found in fatty fish like salmon, mackerel and sardines. But most of us don\u2019t eat nearly enough of them. If you could use some ideas, try one of these healthy omega-3 recipes<\/a>.\n<\/p>\n 4. Vitamin D <\/p>\n Vitamin D plays a role in muscle health. Yet, like omega-3s, most of us need more. What makes this nutrient so important for muscle health? “Vitamin D regulates calcium levels, which muscles need to contract properly during workouts, and supports fast-twitch muscle fibers, helping improve strength and performance,\u201d says Shannon Western, M.Sc.<\/a>, a nutrition counselor. \u201cPlus, its anti-inflammatory benefits may help reduce soreness and speed up recovery.”\n<\/p>\n The best sources of vitamin D<\/a> include fatty fish and fortified dairy. Exposure to sunlight can also help. In addition to eating vitamin D-rich foods<\/a>, Western recommends spending 20 to 30 minutes outside in the sun daily. But if you don\u2019t consume many vitamin D-containing foods or don\u2019t get outdoors often, talk to a healthcare provider about supplementing vitamin D<\/a>.\n<\/p>\n 5. Magnesium <\/p>\n Magnesium is another nutrient that is often overlooked when it comes to muscle health. For starters, magnesium<\/a> is involved in more than 300 reactions in the body, many of which help your muscles use energy. \u201cMagnesium additionally aids in muscle building by supporting protein synthesis, a critical process for muscle growth,\u201d says Megan Huff, RD<\/a>. \u201cIt also helps with muscle relaxation and reduces soreness, promoting faster recovery after exercise.\u201d\n<\/p>\n Top sources of magnesium<\/a> include spinach, almonds, cashews, peanuts, pumpkin seeds and chia seeds. Some electrolyte powders<\/a> also contain small amounts.\n<\/p>\n 6. Creatine <\/p>\n Creatine is one of the most widely studied supplements for improving muscle strength and power. How does it work? \u201cCreatine doesn’t directly build muscle, but it gives your muscles the energy to perform better,\u201d says Maria Lucey<\/a>, a registered dietitian. \u201cBy boosting your ability to lift heavier weights or push through an extra set, it can lead to more strength gains over time that contribute to muscle growth.\u201d\n<\/p>\n While small amounts of creatine<\/a> are naturally found in red meat and fish, they are a fraction of the amount in supplements linked to better athletic performance<\/a>.\u00a0\n<\/p>\n Tips for Building Muscle <\/p>\n Here are some other things you can do to build muscle:\n<\/p>\n Lift weights. Regular resistance training<\/a> is necessary for building and maintaining muscle mass. Focus on compound movements, like squats and dead lifts, for the best results.
\nEat consistently. It\u2019s easy to focus on muscle-building nutrition on workout days. But for optimal growth and repair, give your muscles the nutrients they need every day.
\nFeed your muscles frequently. Of course, protein still matters. In fact, consuming sufficient protein is our No. 1 habit if you’re trying to build muscle<\/a>.\u00a0However, since our bodies don\u2019t store protein, it\u2019s important to eat it at every meal to make sure your body has a steady supply.
\nPrioritize rest and recovery. When you work out, muscle tissue is broken down; it repairs and grows during rest. Ensure you\u2019re getting seven to nine hours of sleep each night. And take at least one rest day each week to allow your muscles time to recover and rebuild.<\/p>\n