Building Muscle Needs Proper Nutrition – 5 Nutrients for Muscles
It is not enough to increase muscle mass if we only rely on weight lifting exercises, but it also needs to be supported by other factors.
One thing that is no less important in building muscle is adequate nutritional intake.
One nutrient known as an important component in muscle building is protein.
Apart from protein, there are several other nutrients that you must fulfill and pay attention to the amount so that your training results provide maximum results.
To find out what other nutrients you should consume, keep reading this article.
Meet your protein needs.
Protein has a very important role because protein formed from amino acids is the building block of muscle tissue in the body.
The body naturally has the ability to produce amino acids.
But there are nine essential amino acids that the body cannot produce.
To complete it, the body needs to consume sources of Essential Amino Acids from food.
Sources of Protein: Beef, Chicken Breast, Eggs, nuts, fish, dairy products.
With sufficient protein, this will help in the process of building muscle and maintaining muscle tissue.
Meet your carbohydrate needs
Another nutrient that we must get enough of during muscle building is carbohydrates.
Carbohydrates have a very important role. Apart from being a source of energy, it is also very important for muscle recovery and building.
Sources of carbohydrates: Wheat, Brown Rice, Sweet Potatoes, Potatoes, Red Beans, Chickpeas, Apples and Bananas.
Carbohydrate-rich foods before and after exercise can increase endurance, improve recovery and maximize exercise performance.
Meet your fat needs
The main function of fat for the body is as an energy source and stores the most energy in the body.
Fat has other functions in the body and sufficient amounts of fat are needed in the diet so that body health can be maintained properly.
Apart from being an energy fuel, another function of fat is to produce hormones including testosterone.
Please note that the hormone testosterone is a key hormone in muscle development and growth.
Sources of Healthy Fats: Avocados, yoghurt, olive oil and nuts.
Meet your Calcium needs
You may be more familiar with calcium as a bone-building nutrient. However, calcium is also one of the muscle-building nutrients your body needs.
Calcium acts as a stimulant for muscle contraction. When a muscle contracts, the two protein filaments in the muscle, namely Myosin and Actin, rub together and use more energy.
So, by consuming calcium, this process becomes more intense.
As these two protein filaments continue to work, more of the materials needed to form muscle tissue will be consumed.
As a result, new, stronger and denser muscle tissue can be formed.
Sources of calcium: Tofu, Spinach, Cheese, Yoghurt and Milk
Fulfill your Magnesium Needs
Magnesium functions as a nutrient that helps muscles relax and prevents cramps.
By consuming enough magnesium, you can train your muscles longer. This will be able to form muscles even better.
The best sources of magnesium are green vegetables, nuts, pumpkin and seeds.
Consume after exercise to get the best results to build muscle more effectively.
These are some of the important nutrients the body needs to build muscle.
Apart from consuming the nutrients your muscles need, you must maintain consistency in carrying out weight training and exercising.
Combine the two to get maximum results during muscle building training.
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