In This ArticleView AllIn This ArticleNutrients to Help Build MuscleTips for Building Muscle
In This ArticleView All
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In This Article
Nutrients to Help Build Muscle
Tips for Building Muscle
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Photo:Mireya Acierto/Getty Images
Mireya Acierto/Getty Images
Building muscle takes more than a high-protein diet. While protein gets all the glory, there’s a wide range of nutrients that are needed to support muscle development, recovery and strength.
What nutrients help build muscle? And what arethe best muscle-building foods? We spoke with registered dietitians to learn which nutrients beyond protein can help support your fitness goals and how to get them. Here’s what they told us.
6 Nutrients to Help Build Muscle That Aren’t Protein
1. Carbohydrates
Of course, protein is important for muscle building and repair. However,carbohydratesprovide energy for exercise and help replace muscle glucose stores, known as glycogen.
Studies show that glycogen also plays a role in muscle repair and growth. “When combined with protein, carbohydrates can enhance muscle protein synthesis,” saysSamantha DeVito, M.S., RD, CDN, a New Jersey-based dietitian.
“Before a workout, try a small serving of carbs at least one hour before training, like bananas or dates,” says DeVito. Other energizingcarbs to eat before a workoutinclude oatmeal, ready-to-eat whole-grain cereal, crackers or a fruit smoothie. Afterwards, DeVito recommends replenishing with carbs and protein to aid muscle recovery.
2. Calories
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. “You cannot build muscle effectively if you aren’t eating enough calories,” saysDana Sowards, M.S., RDN, CSSD, a dietitian and board-certified specialist in sports nutrition.
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’re getting enough fuel to support muscle growth. This can also help prevent any gastrointestinal symptoms associated with eating larger meals, especially if you’ll be exercising.
3. Omega-3s
Omega-3 fatty acids are primarily found in fatty fish like salmon, mackerel and sardines. But most of us don’t eat nearly enough of them. If you could use some ideas, try one of thesehealthy omega-3 recipes.
What Happens to Your Body When You Take Omega-3s Every Day
4. Vitamin D
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,” saysShannon Western, B.Sc., M.Sc., ANutr, founder of Ease Nutrition Therapy in the U.K. “Plus, its anti-inflammatory benefits may help reduce soreness and speed up recovery.”
The best sources of vitamin D include fatty fish and fortified dairy. Exposure to sunlight can also help. In addition to eating vitamin D-rich foods, Western recommends spending 20 to 30 minutes outside in the sun daily. But if you don’t consume many vitamin D-containing foods or don’t get outdoors often, talk to your health care provider about a supplement.
6 Foods with More Vitamin D Than an Egg, According to a Dietitian
5. Magnesium
Top sources of magnesiuminclude spinach, almonds, cashews, peanuts, and pumpkin and chia seeds. Someelectrolyte powdersalso contain small amounts.
10 Signs You’re Not Getting Enough Magnesium—and What to Do About It
6. Creatine
Creatineis one of the most widely studied supplements for improving muscle strength and power.How does it work? “Creatine doesn’t directly build muscle, but it gives your muscles the energy to perform better,” saysMaria Lucey, a registered dietitian based in Ireland. “By 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.”
While small amounts of creatine are naturally found in red meat and fish, they are a fraction of the amount in supplements linked to better athletic performance.
Here are some other things you can do to build muscle:
The Bottom Line
While protein is essential for muscle growth, it’s only one piece of the puzzle. A balanced approach that includes a range of nutrients like omega-3 fats, vitamin D, magnesium and creatine, plus sufficient calories and carbohydrates, helps maximize your muscle-building potential. With the right nutrients, a consistent fitness routine and plenty of rest, you’ll be well on your way to achieving your goals!
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Margolis LM, Allen JT, Hatch-McChesney A, Pasiakos SM.Coingestion of Carbohydrate and Protein on Muscle Glycogen Synthesis after Exercise: A Meta-analysis. Med Sci Sports Exerc. 2021;53(2):384-393. doi:10.1249/MSS.0000000000002476Ferguson EJ, Seigel JW, McGlory C.Omega-3 fatty acids and human skeletal muscle.Curr Opin Clin Nutr Metab Care. 2021;24(2):114-119. doi:10.1097/MCO.0000000000000723McGlory C, Calder PC, Nunes EA.The Influence of Omega-3 Fatty Acids on Skeletal Muscle Protein Turnover in Health, Disuse, and Disease.Front Nutr. 2019;6:144. doi:10.3389/fnut.2019.00144Ferguson EJ, Seigel JW, McGlory C.Omega-3 fatty acids and human skeletal muscle.Curr Opin Clin Nutr Metab Care. 2021;24(2):114-119. doi:10.1097/MCO.0000000000000723Montenegro KR, Cruzat V, Carlessi R, Newsholme P.Mechanisms of vitamin D action in skeletal muscle.Nutr Res Rev. 2019;32(2):192-204. doi:10.1017/S0954422419000064National Institutes of Health. Office of Dietary Supplements.Vitamin D - Fact Sheet for Health Professionals.Pilch W, Kita B, Piotrowska A, et al.The effect of vitamin D supplementation on the muscle damage after eccentric exercise in young men: a randomized, control trial.J Int Soc Sports Nutr. 2020;17(1):53. doi:10.1186/s12970-020-00386-1Hall M, Manetta E, Tupper K.Creatine Supplementation: An Update.Curr Sports Med Rep. 2021;20(7):338-344. doi:10.1249/JSR.0000000000000863
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Margolis LM, Allen JT, Hatch-McChesney A, Pasiakos SM.Coingestion of Carbohydrate and Protein on Muscle Glycogen Synthesis after Exercise: A Meta-analysis. Med Sci Sports Exerc. 2021;53(2):384-393. doi:10.1249/MSS.0000000000002476Ferguson EJ, Seigel JW, McGlory C.Omega-3 fatty acids and human skeletal muscle.Curr Opin Clin Nutr Metab Care. 2021;24(2):114-119. doi:10.1097/MCO.0000000000000723McGlory C, Calder PC, Nunes EA.The Influence of Omega-3 Fatty Acids on Skeletal Muscle Protein Turnover in Health, Disuse, and Disease.Front Nutr. 2019;6:144. doi:10.3389/fnut.2019.00144Ferguson EJ, Seigel JW, McGlory C.Omega-3 fatty acids and human skeletal muscle.Curr Opin Clin Nutr Metab Care. 2021;24(2):114-119. doi:10.1097/MCO.0000000000000723Montenegro KR, Cruzat V, Carlessi R, Newsholme P.Mechanisms of vitamin D action in skeletal muscle.Nutr Res Rev. 2019;32(2):192-204. doi:10.1017/S0954422419000064National Institutes of Health. Office of Dietary Supplements.Vitamin D - Fact Sheet for Health Professionals.Pilch W, Kita B, Piotrowska A, et al.The effect of vitamin D supplementation on the muscle damage after eccentric exercise in young men: a randomized, control trial.J Int Soc Sports Nutr. 2020;17(1):53. doi:10.1186/s12970-020-00386-1Hall M, Manetta E, Tupper K.Creatine Supplementation: An Update.Curr Sports Med Rep. 2021;20(7):338-344. doi:10.1249/JSR.0000000000000863
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Margolis LM, Allen JT, Hatch-McChesney A, Pasiakos SM.Coingestion of Carbohydrate and Protein on Muscle Glycogen Synthesis after Exercise: A Meta-analysis. Med Sci Sports Exerc. 2021;53(2):384-393. doi:10.1249/MSS.0000000000002476Ferguson EJ, Seigel JW, McGlory C.Omega-3 fatty acids and human skeletal muscle.Curr Opin Clin Nutr Metab Care. 2021;24(2):114-119. doi:10.1097/MCO.0000000000000723McGlory C, Calder PC, Nunes EA.The Influence of Omega-3 Fatty Acids on Skeletal Muscle Protein Turnover in Health, Disuse, and Disease.Front Nutr. 2019;6:144. doi:10.3389/fnut.2019.00144Ferguson EJ, Seigel JW, McGlory C.Omega-3 fatty acids and human skeletal muscle.Curr Opin Clin Nutr Metab Care. 2021;24(2):114-119. doi:10.1097/MCO.0000000000000723Montenegro KR, Cruzat V, Carlessi R, Newsholme P.Mechanisms of vitamin D action in skeletal muscle.Nutr Res Rev. 2019;32(2):192-204. doi:10.1017/S0954422419000064National Institutes of Health. Office of Dietary Supplements.Vitamin D - Fact Sheet for Health Professionals.Pilch W, Kita B, Piotrowska A, et al.The effect of vitamin D supplementation on the muscle damage after eccentric exercise in young men: a randomized, control trial.J Int Soc Sports Nutr. 2020;17(1):53. doi:10.1186/s12970-020-00386-1Hall M, Manetta E, Tupper K.Creatine Supplementation: An Update.Curr Sports Med Rep. 2021;20(7):338-344. doi:10.1249/JSR.0000000000000863
Margolis LM, Allen JT, Hatch-McChesney A, Pasiakos SM.Coingestion of Carbohydrate and Protein on Muscle Glycogen Synthesis after Exercise: A Meta-analysis. Med Sci Sports Exerc. 2021;53(2):384-393. doi:10.1249/MSS.0000000000002476
Ferguson EJ, Seigel JW, McGlory C.Omega-3 fatty acids and human skeletal muscle.Curr Opin Clin Nutr Metab Care. 2021;24(2):114-119. doi:10.1097/MCO.0000000000000723
McGlory C, Calder PC, Nunes EA.The Influence of Omega-3 Fatty Acids on Skeletal Muscle Protein Turnover in Health, Disuse, and Disease.Front Nutr. 2019;6:144. doi:10.3389/fnut.2019.00144
Montenegro KR, Cruzat V, Carlessi R, Newsholme P.Mechanisms of vitamin D action in skeletal muscle.Nutr Res Rev. 2019;32(2):192-204. doi:10.1017/S0954422419000064
National Institutes of Health. Office of Dietary Supplements.Vitamin D - Fact Sheet for Health Professionals.
Pilch W, Kita B, Piotrowska A, et al.The effect of vitamin D supplementation on the muscle damage after eccentric exercise in young men: a randomized, control trial.J Int Soc Sports Nutr. 2020;17(1):53. doi:10.1186/s12970-020-00386-1
Hall M, Manetta E, Tupper K.Creatine Supplementation: An Update.Curr Sports Med Rep. 2021;20(7):338-344. doi:10.1249/JSR.0000000000000863
