6 Important Nutrients For Building Muscles

To gain muscle mass effectively, your body will need plenty of nutrients that aren't found in your average Indian diet, according to studies. But, eating the right muscle building foods can give your body the fuel it needs to bulk up and get stronger.

Both, healthy muscle-building food as well as physical activity are equally important when it comes to bodybuilding. Only strenuous workouts without adequate nutrition will not suffice. Only ‘protein foods for bodybuilding’ is another myth that needs to be busted. Fats, carbs and other nutrients are a vital part of muscle building foods too. Depending on your goal, whether you want to build a lean or a bulky muscular body, a lean bulk diet can be customised.

# Protein

Without a doubt, one of the most essential macronutrients for a muscle-building diet is protein. It is a crucial part of all muscle-building foods because of its muscle restoring properties. Amino acids are the main component of protein and amino acids are the muscle builders and repairers. Therefore, the practice of drinking protein is popular amongst ongoing gym-goers.

You can get protein from Chicken, eggs, dairy, legumes, beans, soy and seafood are some protein foods for bodybuilding.

# Calcium

Calcium is a mineral that triggers muscle contraction. It facilitates an increase in ATP (adenosine triphosphate) which is required to keep the muscles moving. ATP is the way the body stores and uses energy, therefore for more exercise, more ATP is required. Calcium creates a reaction between the myosin and actin (two protein filaments muscles are composed of), this friction is then converted to ATP (energy).

You can gain calcium from dairy products such as yoghurt, milk, and cheese are great sources of calcium. Vegan options are tofu and spinach.

# Magnesium

agnesium also plays a vital role in regulating muscle contractions. Magnesium acts as a natural excess calcium blocker and therefore helps the muscles to relax from excess muscle contractions aka workouts. It balances out excess calcium.

You can get magnesium from hole grains, legumes, beans, leafy greens, nuts, and seeds are rich magnesium sources.

# Glutamine

Glutamine is a unique amino acid that needs to be added to muscle building foods. Glutamine has components that help muscle metabolism as well as facilitate protein absorption in muscles. Like other nutrient levels, balanced glutamine levels help during intense workouts by protecting and recovering the muscle from injuries.

You can get glutamine from brussel sprouts, chicken, beef, eggs, spinach, and fermented foods pose as muscle building foods with glutamine.

# Vitamin D

Vitamin D is known for strong bones but studies have shown that Vitamin D supplements have increased muscle strength and improved sports performances, specifically amongst people with Vitamin D deficiency.

You can get Vitamin D from oranges, eggs, fatty fish (salmon, mackerels etc.) milk.

# Potassium

Potassium, an electrolyte, also used in Gatorade, helps muscles retain water and nutrients by bringing them to the muscle cells. Apart from increasing cell volumes, it also helps flush out excess sodium from the kidney. Low potassium levels can lead to hypertension.

You can get potassium from broccoli, salmon, sweet potatoes, bananas.