5 Essential Nutrients And Vitamins For Muscle Building
Everybody
wishes to achieve a muscular body and an attractive physique. You might think
that the secret towards building muscles is a regular workout and a
macro-filled diet. But, nutrients and vitamins play a crucial role in
maintaining muscle mass and retaining the physique. Some vitamins like Vitamin
D & Vitamin C are essential to increase energy expenditure and generate
muscle cells faster. Other than this, your body requires minerals like iron and
potassium to continue the protein synthesis on a large scale. Further, the
anabolic activity of protein enhances the build-up of muscle.
Keep
reading to know the most essential nutrients and minerals that promote the
growth and replication of muscle cells.
1. Calcium
Calcium is the mineral that aids in top-notch bone health
and enhances the wound healing procedure. Another advantage of this ecstatic
mineral that is less talked of lies in muscle production and retention. The
mineral helps in better muscular contractility and imparts faster replication
of the constituent cells. Also, calcium promotes the functions of the central
nervous system. Thereby, it allows better coordination between the muscular and
nervous components of the body. You might want to consume calcium supplements
along with the steroids for enhancing the build-up of muscles. Besides, if
you want faster results.
Foods Rich In Calcium
● Dairy Products like milk, yogurt, and different types of cheese contain calcium in
plenty.
●Some Seeds also contain high levels of calcium along with other essential
nutrients. Try adding chia, poppy, and sesame seeds in your diet.
● Other food products like fish, salmon, sardines, legumes, and lentils
are essential in your diet.
2. Vitamin D
Along
with macros, vitamins play a crucial in the body-building spree. One such
vitamin is the “sunshine vitamin” that strengthens your bones. Vitamin D
increases the absorption of calcium and prevents osteoporosis. Apart from this,
it also improves the process of muscle generation. People with muscular atrophy
and disorders contain minimal or negligible levels of Vitamin D in the body. In
case you live in a country that is devoid of sunlight, make it a point to
consume the supplements available in the market. It enhances your growth,
reduces muscle fatigue, and deposition of lactic acid in the muscle cells. All
these factors aid in fetching a muscular and healthy body.
Foods Rich In Vitamin D
● Early morning sunlight contains vitamin D in plenty and minimal harmful UV Rays. The vitamin
you get from the sun rays also acts on the body and increases the calcium
absorption.
● Dairy Products like cottage cheese and fortified milk are rich in Vitamin D &
Calcium levels.
● Animal Products, oily fish, tuna, liver meat, and swordfish provide you the Vitamin D
levels essential for muscle growth.
3. Omega 3
If
you think the fats aren’t essential for the muscle-building process, then
you’re wrong. Omega 3 fatty acids come under the good fats
that are essential for the well-being of your system. Also, your body doesn’t
create these fatty acids on its own. Hence, you must consume the nutrients
through a balanced diet loaded with nutritional facts. The nutrient helps in
reducing the after-effects of exercises like muscle soreness and fatigue. Also,
omega 3 acts as a booster dose for muscular strength and promotes the growth of
muscle cells. Hence, you can achieve the desired muscle pump much faster.
Foods Rich In Omega-3
● Plant oils like canola, flaxseed, and soybean oil are rich in vitamins and fatty
acids like Omega 3. Replace the harmful oils with the ones containing omega 3
for top-notch muscle growth and retention.
●Sea-food contains high levels of proteins and fatty acids that enhance your
workout. Fishes like salmon, tuna, herring, mackerel, and lobsters are rich in
omega 3.
● Seeds also help in increasing the macro load and replenish the lost omega 3
levels in your body. Make sure to add the flaxseeds, chia, and walnut seeds.
Iron
Here’s
a mineral that enhances your performance in the gym. Iron is the most crucial
component of the red blood cells and increases cellular respiration. It also
transports oxygen to the vital organs of your body. All these factors
contribute to improving strength and workout intensity. Iron also has a role in
preventing muscle fatigue and accelerates the recovery process. Along with
this, the mineral affects your immune system and enhances its functioning upto
a great extent. You must incorporate the foods rich in iron in your diet for
faster muscle growth.
Foods That Contain Iron
● Leafy vegetables like Kale, Lentils, Spinach, and beans are essential for the muscles.
They also aid in the growth of muscle cells.
● Animal by-products like organ meats, chicken, and fish varieties contain iron and
potassium. You might want to consume more chicken to boost the gym performance
and gain better muscle mass.
Potassium
Potassium
is essential for your post-workout nutrition and improves muscle recovery. The
electrolyte works in conjunction with sodium to perform some crucial functions.
It enhances the production of Adenosine Triphosphate (ATP). Further, it
improves your body strength and the ability to perform high-intensity workouts.
Potassium forms one of the most important components of the cellular processes
like respiration. That way, it adds to muscle growth, replication, and reduces
post-workout fatigue.
Foods Rich In Potassium
● Fruits like Bananas, Sweet Potatoes, avocados, and apples are rich in
potassium.
●You might also consume leafy vegetables like Kale, Spinach, and
lentils. This increases the potassium reservoir of your body.
Bottom Line
When
it comes to building muscles, you must take care of every dietary component.
While the macronutrients are mandatory for muscles, you must not miss out on
other vitamins. Make sure to consume enough minerals from food sources. Iron
helps in increasing the oxygen transport to the vital organs of your body.
Also, potassium is the best electrolyte to get rid of muscle soreness, fatigue,
and pains. Other than this, you must consume calcium and vitamin D through a
balanced diet.
