[TOP 10] Best Nutrients for Building Muscle Mass at Home
Nutrition and physical activity are the two essentials to gain lean muscle mass.
To get started, it’s essential to challenge yourself to engage in physical activity.
However, without any proper nutritional support, your progress might stall.
High-protein and nutritious foods are very significant for muscle gain, but carbohydrates and fats are also necessary too as they are the primary sources of energy.
Thus, if your aim is muscle gain, you must focus on taking in more calories each day from muscle-building foods as well as exercising regularly.
Similarly, there are certain Foods to Avoid for Muscle Gain too. But in this blog, we will just focus on the Best Nutrients for Building Muscle.
Here are the 10 of the top foods for gaining lean muscle. Let’s find out How to Eat for Muscle Growth.
#1: Water
Everyone already knows how important it is to drink enough water for replenishing fluids before, during, and after a workout.
But staying properly hydrated also helps in digestion and nutrient absorption.
Hydration is more than just quenching thirst as it acts as a carrier for nutrients to the muscles for them to do their work.
#2: Protein
Protein is one of the most vital macronutrients for muscle growth and repair because it is packed with amino acids that the body does and doesn’t produce.
That’s why it’s important to have protein post-workout to restore the muscle-building macronutrients.
Proteins not only help in rebuilding and building lean body mass, but they are also responsible for enzymes and hormone production that help in communicating with the body to repair itself.
The best sources of Protein are Dairy, lean meats, beans, and other legumes, seafood, soy, and eggs.
#3: Calcium
Calcium does more than just building strong bones and preventing osteoporosis as it is also responsible for triggering muscle contraction.
Muscles are composed of two protein filaments called myosin and actin.
When the muscle contraction occurs, these filaments slide over each other to convert ATP (adenosine triphosphate), the way your body stores and uses energy.
Thus, the more you exercise, the more ATP your body needs to keep your muscles moving.
The best sources of Calcium are Yogurt, fortified milk and cereals, cheese, tofu, and spinach.
#4: Magnesium
A magnesium deficiency could lead to tiredness in the human body.
As one of the best de-stressing minerals, it is also essential for muscle relaxation and preventing cramps.
Putting it together with calcium, magnesium works by reducing blood pressure and helps in promoting better sleep.
The best sources of Magnesium are Leafy greens, beans, and other legumes, squash, nuts and seeds, and whole grains.
#5: Vitamin D
The vitamin D which we get from the sun is probably the best known for ensuring strong bones.
Vitamin D is linked with healthy hormones like testosterone, which helps in muscle maintenance and growth.
Therefore, a daily dose of Vitamin D can help to improve your mental health and also help reduce anxiety.
The best sources of Vitamins for Muscle Growth and Repair are Fatty fish, like salmon and sardines, fortified yogurt, milk and orange juice, mushrooms, and eggs.
#6: Potassium
Just like any other nutrients, potassium is a key electrolyte in muscle contraction.
Moreover, it also helps carry other nutrients to your muscles.
Potassium also helps kidneys to flush out the excess sodium from your body.
Moreover, new studies have shown that people who don’t get enough potassium are at a higher risk for hypertension and heart-related disease.
The best sources of Potassium are Bananas, squash, sweet potatoes, broccoli, chicken, and salmon.
#7: Carbohydrates
Carbohydrates are known as the building blocks of muscles. They’re said to be a key nutrient to support muscle growth and repair.
Known as the best source of glycogen, carbs help to fuel your workouts and rebuild muscles more effectively post-workout.
The best sources of Carbohydrates are Whole grains, vegetables, fruits and beans, and other legumes.
#8: Vitamin B12
Vitamin B12 belongs to a set of eight B vitamins, also known as the vitamin B complex.
But what sets it apart is its assistance in creating red blood cells, which contain hemoglobin that binds to oxygen.
The Best sources of Vitamin B12 are Poultry, meat, fish, and dairy.
#9: Iron
Iron is a mineral that brings oxygen to muscle tissue. It also helps in regulating the metabolism and promotes a healthy immune system.
Without enough iron, your red blood cells can’t carry enough oxygen to your muscles and the tissues that need it.
The Best sources of Iron are Leafy greens, lean beef, poultry, fish, eggs, and fortified whole grains.
#10: Zinc
Zinc enables your body to produce enough muscle-building testosterone.
It also promotes quick recovery from exercise, boosts fertility, and increases the number of infection-fighting T-cells.
The Best sources of Zinc are Red meat, eggs, pulses, pumpkin seeds, cheese.
The Takeaway
Numerous foods can help you to gain lean muscle mass.
Many of them are even fully protein-packed and allow your muscles to recover and grow faster after you have been active.
However, it is also important to consume carbohydrates and fats with these nutrients to provide fuel for exercise and physical activity.
Likewise, there are also certain Foods to Avoid When Building Muscle, which you should factor into your diet.
What’s more, many of these foods on this list contain the vitamins and minerals your body needs to operate at its best.
Therefore, to reach your maximum goal of gaining lean muscle, you must also focus on exercising regularly and eating more calories each day from nutritious foods like the ones listed in this blog.