When you think about building muscles, the first things that probably come to mind are intense workouts and lots of protein. Protein is considered the star nutrient for muscle growth—and for a good reason. It is packed with amino acids, the building blocks your muscles need to repair and grow stronger. In fact, consuming up to 25-30 grams of protein with each meal is essential to keeping that process going.
But what if I tell you that protein is not the only player in the muscle-building game? While it is vital, other nutrients play a big role, too. Some directly support muscle growth, while others boost energy, enhance performance, and speed up recovery.
Let’s talk about 14 nutrients (besides protein) that can help you build muscle. Check-in with your doctor first, but these are worth adding to your daily meals or considering as supplements.
1. Carbohydrates
Carbohydrates provide the body with its main source of energy, particularly during exercise. They are stored in your muscles as glycogen and fuel your workouts. Carbs also support muscle repair and growth, especially when paired with protein.
For a great workout, have a small carb-rich snack like a banana or some dates about an hour before. Afterward, refuel with a mix of carbs and protein to recover and build muscle.
2. Creatine
Creatine is a natural compound produced in your body and stored in your muscles, acting as a quick energy source during high-intensity activities like weightlifting and sprinting. While your body produces it naturally, you can also boost your levels with supplements. Creatine increases phosphocreatine in your muscles, which provides the energy needed for intense exercise. This extra energy helps you train harder and longer, leading to greater muscle strength, power, and size.
On top of that, creatine can increase IGF-1, a key hormone for muscle growth. While it’s naturally found in red meat and fish, supplements are an easy way to get more, especially for vegetarians who might not get enough through diet alone.
3. Omega-3 Fatty Acids
Omega-3 fatty acids are important nutrients that help keep muscles healthy, especially for older adults or people with reduced mobility. They reduce muscle breakdown and help build new muscle tissue by improving how the body uses nutrients like insulin and amino acids.
Insulin helps muscles absorb energy and nutrients, while amino acids are the building blocks of muscle. Omega-3s make it easier for your body to use these nutrients, which help repair and grow muscles. They also reduce inflammation and muscle soreness after intense workouts and promote faster recovery. Some excellent sources include salmon, mackerel, walnuts, chia seeds, and fish oil supplements.
4. Magnesium
Magnesium is a significant mineral for muscle function, energy production and overall health. For weightlifters and active individuals, magnesium plays a major role in muscle contraction, nerve function and recovery.
Magnesium also helps regulate electrolyte balance and reduces muscle cramps. Due to these benefits, it is important for those engaging in intense workouts to build muscles. Most people can get magnesium through their diets in nuts, seeds, spinach, and whole grains. In case of deficiency, supplements can be taken after consulting a doctor.
5. Calcium
Everyone knows how vital calcium is for keeping bones strong and healthy, but did you know it also plays a key role in muscle strength and performance? Strong bones give your muscles a solid base to work from, which boosts overall strength.
Calcium is also an important mineral for muscle contraction. It works with proteins in your muscle cells to kickstart the whole process. Getting enough calcium helps your muscles function properly and prevents them from feeling weak. Plus, your workouts can be more effective and less tiring with stronger, more efficient muscle contractions.
6. Vitamin D
Vitamin D often known as the “sunshine vitamin,” is another noteworthy nutrient for your muscle health. It helps the body absorb calcium from the gut, which is essential for muscle contraction.
In addition, Vitamin D also supports muscle strength by helping the cellular processes that are involved in muscle growth and repair. Get 15–20 minutes of sunlight daily or consume foods like fortified dairy products, fatty fish, and egg yolks, and consider a supplement if you’re deficient.
7. Sodium
You’ve probably heard that too much sodium is bad for you, but what you might not know is that it’s also essential for your body to perform at its best. Sodium controls fluid balance, helping your body transport nutrients and flush out waste effectively. It also supports nerve transmission, allowing your brain and muscles to work together for smooth movement and muscle contractions
It’s important to remember that during intense physical activity, your body loses sodium through sweat. You need to replenish sodium to stay strong and energized during workouts.
8. Iron
Iron is an essential part of hemoglobin, which is the protein in your red blood cells that carries oxygen from your lungs around your body to your organs and muscles.
Having sufficient iron levels is important for muscle function because oxygen is needed for energy during exercise that helps you build muscles. Low iron can cause fatigue, lower exercise performance and slow muscle growth and repair.
9. B Vitamins
B vitamins help convert proteins and sugars into energy, which is necessary for your workouts. B vitamins also support the production and repair of red blood cells, which deliver oxygen to muscles. Folate (B9) and vitamin B12 are especially important for energy production and muscle repair.
Folate has been directly linked to muscle strength in research, while vitamin B12 helps regulate homocysteine levels, a byproduct of protein breakdown that can affect muscle health. Make sure you have optimal levels of B vitamins by eating fortified cereals, poultry, eggs, and leafy greens.
10. Zinc
Zinc supports the immune system and helps with muscle repair and growth. It also plays a key role in protein synthesis, which turns protein into muscle tissue and boosts insulin-like growth factor.
This is a hormone that aids muscle growth, especially after resistance training. Apart from this, zinc helps with the production of testosterone, which supports the building of lean muscle mass. To get enough zinc, include red meat, poultry and oysters in your diet. Vegetarians can choose beans, dairy and peas. Eating these foods can improve muscle health and performance.
11. HMB
HMB or hydroxymethylbutyrate supports muscle growth, strength, and endurance by reducing muscle protein breakdown and may also promote protein synthesis.
That is why many fitness enthusiasts and athletes use HMB in its supplement form. Some studies suggest HMB improves muscle strength and reduces muscle damage, but its benefits may depend on individual factors, exercise intensity and dosage.
12. Potassium
Potassium is a vital electrolyte that supports muscle contraction by working with calcium and magnesium for proper muscle function. It also helps transport nutrients, including water and glucose, into muscle cells.
By transporting these nutrients, potassium helps to boost muscle recovery and growth, especially in athletes and people who exercise regularly. Maintaining sufficient potassium intake is really important for overall health and muscle performance.
13. Beta-Alanine
Beta-alanine is an amino acid that is a widely used supplement to boost performance in high-intensity activities. It increases carnosine levels in muscles, which helps reduce acidity and delay muscle fatigue.
This allows athletes to exercise harder and longer while improving strength and endurance. By delaying exhaustion fatigue during exercise, beta-alanine allows greater training volume, which is important for muscle growth and development.
14. Glutamine
Glutamine is a non-essential amino acid that supports muscle growth and recovery and plays an important role in maintaining the intestinal lining.
This helps with nutrient absorption needed for muscle growth and repair. Glutamine also helps reduce muscle breakdown and promotes protein synthesis, especially during intense training or injury. By aiding gut health and muscle recovery it can improve exercise effectiveness.
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Aqsa is a passionate writer who loves spending her free time jotting down her thoughts. But that’s not all. She is a devoted mom to two boys and a skilled pharmacist specializing in hematology. When she’s not running after her energetic kids, you can find her lost in a good book or writing beautiful words. A nature lover at heart, she enjoys exploring the outdoors, staying active, and always seeking ways to learn new things.
Aqsa is a passionate writer who loves spending her free time jotting down her thoughts. But that's not all. She is a devoted mom to two boys and a skilled pharmacist specializing in hematology. When she's not running after her energetic kids, you can find her lost in a good book or writing beautiful words. A nature lover at heart, she enjoys exploring the outdoors, staying active, and always seeking ways to learn new things.
