Many people visit the gym 3 times a week and work hard to achieve muscle gain. However, working out doesn’t always give you the desired result. Building a muscle mass doesn’t happen only in the gym. It also happens in your kitchen. Nutrition is very important for your muscles. It is crucial to get food with enough nutrients that help your muscles grow and recover. Here are 6 nutrients to add in your diet if you want your muscles to grow faster.
Potassium is a crucial element involved in the process of muscle contractions. It also helps carry other important nutrients to the muscles promoting their growth and recovery. Along with essential nutrients, potassium also brings water to our muscles. Healthy levels of potassium in the body also decrease the risk of certain health conditions as high blood pressure and heart diseases.
Include more bananas, sweet potato, mushrooms, and leafy greens in your diet to promote proper muscle work.
Glutamine is an essential amino acid that increases muscle growth and may boost your workout performance. This nutrient also reduces muscle soreness and fatigue that often comes after an intensive workout. Glutamine lowers a blood marker of fatigue thus your body recovers faster.
To increase the intake of glutamine include more sea fish, eggs, soybeans, nuts, and dark leafy greens in your diet. These foods will provide your body with glutamine and other nutrients that are crucial for muscle growth.
Omega-3 fatty acids are one of the most beneficial and popular nutrients for overall health. These nutrients promote muscle growth, boost recovery, and prevent muscle soreness after sweat-dripping training. Along with muscles, omega-3 fatty acids will also benefit your brain, eye, and joint. It is crucial since joint issues are common in people who are actively involved in sports. It is often recommended to increase omega-3 fatty acid intake during knee injury treatment.
Products such as walnuts, eggs, fish, and avocados are a great source of omega-3 fatty acids. Include them in your diet to promote muscle growth and overall health.
Many people are aware of vitamin E due to its properties to improve and moisturize the skin. However, it can also be very beneficial for your muscles. Vitamin E decreases the harmful effect of free radicals on the muscles and promotes their fast recovery after training. This vitamin washes away your body’s metabolic waste and relieves oxidative stress that exercise may create.
You may find this vitamin in vegetable oil, nuts, leafy greens, and seafood. It is easy to incorporate vitamin E-rich foods into your everyday diet.
Vitamin B6 plays a key role in muscle building and recovery. This vitamin promotes red blood cell production and regulates the levels of nitric oxide. Nitric oxide is a chemical that our body produces naturally. It can boost your performance and endurance.
Include more fatty fish, chickpeas, and bananas in your diet to increase vitamin B6 intake. One can of chickpeas contain about 50% of the daily recommended dose of vitamin B6. You may consider taking a vitamin B6 supplement but be sure to talk to your doctor about it.
Vitamin D is a sunshine vitamin that we get from the sun. However, it can be hard to get enough vitamin D when you spend all your day in the office. Vitamin D is crucial for healthy bones and muscles. It supports protein synthesis, promotes nutrient absorption, regulates mood, and insulin levels. Vitamin D helps your body stay healthy and strong.
If you cannot get enough vitamin D from the sun you may consider taking vitamin D supplements. It can be difficult to get a good amount of vitamin D from diet alone.
