10 Nutrients You Need To Include In Your Diet For Building Muscle

nutrient for size and strength

Are you eating to build muscle mass?

Make sure you eat these 10 essential nutrients…

Building muscle and burning fat is a stressful and complicated process for the body. As much as exercise hits your body with a storm of happy hormones, it also puts your body in a state of stress.

Every cell in your body works hard to maintain all physical functions while you work out. That’s why it’s important to get a proper diet and nutrients plus fuel your body with foods rich in antioxidants and vitamins.

Nutrients are actually needed to make sure you can not only elevate your muscle-building efforts but also do things without overstressing your body. Some diet and nutrients help repair and build muscle mass, some are carrying other nutrition for building muscle, some are working to burn fat, and others are making sure your muscle can function at their best by improving muscle contraction and maximizing your metabolism.

So YES, nutrients and vitamins are critical components to promote muscle growth. But if you’re not giving your body the right diet and nutrient, it’ll only be working at half capacity which will result in wasting your efforts.

People often wonder, what nutrient in our diet is responsible for helping build muscle?

Here’re the top 10 nutrients that your diet should contain to build and maintain muscle while keeping you healthy throughout the process.


10 Best Nutrients and Vitamins for Muscle Growth and Repair

While your gym trainer may tell you that taking muscle building steroids will help you in gaining muscle mass, experts believe otherwise.

The best steroid for strength and size are available in the market may be helpful, but until and unless you’re nourished internally, no supplements will help you.

Hence, before you buy them, it’s important to first include these 10 nutrients in your diet to gain internal strength and build muscle from natural resources.

Here are the top 10 Nutrients and Diets For Strength Building and Muscle Mass…

  • Magnesium
  • Calcium
  • Iron
  • Protein
  • Vitamin D
  • Potassium
  • Vitamin B12
  • Carbohydrates
  • Glutamine
  • Omega 3

Now take a look in detail… 


  1. Magnesium

Nutrients For Muscle Building

Magnesium is an essential mineral for muscle growth. It helps improve sleep quality and when you’re sleeping it works on repairing the damaged muscle tissue after your workout.

Moreover, magnesium is important for other health reasons too. This nutrient helps build muscle because it prevents cramps, promotes muscle relaxation (both are important when you’re pushing your body to its limit while exercising and want to avoid any damage).

What Is The Best Source Of Magnesium?

  • Nuts
  • Almonds
  • Oatmeal
  • Legumes such as beans
  • Whole grains
  • Leafy greens


  1. Calcium

Calcium Nutrients

Do you remember those old milk commercials telling you to drink milk because it helps make your bones strong? Well, calcium is not only for improving bone health but other reasons too.

That’s because calcium contains protein filaments, myosin, and actin that provide energy that your muscles need to function properly.

The lack of calcium in the body results in the damage of muscle tissue. Further taking calcium becomes even more important when you’re consistently working out and using more of this energy than usual.

What Is The Best Source Of Calcium?

  • Soy Milk
  • Dairy
  • Some fortified cereals
  • Spinach
  • Yogurt
  • Tofu


  1. Iron

Iron Foods

Like other nutrients on this list, Iron helps bring oxygen to your muscles. Iron is also important because, without enough oxygen, your body can’t function properly.

In addition to this, iron helps regulate your metabolism which is very much important if you’re trying to lose body fat while building that muscle.

About 70% of your body’s iron is found in the red blood cells (RBC) of your blood called hemoglobin, the pigment that transports oxygen from the lungs to the muscles.

Iron helps keep your immune system strong and maintain high energy levels.

What Is The Best Source Of Iron?

  • Leafy greens
  • Baked potatoes
  • Fish
  • Cashews
  • Eggs
  • Poultry


  1. Protein

Protein Foods

Protein plays a vital role in the muscle-building process as it has several amino acids that are essential for both repairing and building muscle. In addition, it helps improve the body’s capability to repair itself in general.

Proteins are basically made up of eggs and, amino acids which contain large amounts of the amino acid leucine, which is important for muscle gain.

What Is The Best Source Of Protein?

  • Lean meat
  • Cottage Cheese
  • Legumes such as beans
  • Fish
  • Chicken Breast
  • Dairy

People who consider Soy as a good source of protein. Well, it’s not. The body does not absorb the amount of protein present in soy as its missing essential constituents allow the body to absorb the protein when consumed.


  1. Vitamin D

Vitamin D Nutrients

What vitamins promote muscle growth? Well, Vitamin D is often called “sun nutrient” as the human body absorbs Vitamin D when shown to the sun.

Vitamin D is known for helping strengthen the bones and improving immune function. In addition, it’s also important for muscle maintenance and growth because it helps build a hormone, and testosterone critical for both functions.

What Is The Best Source Of vitamin D?

Multivitamin or Vitamin D supplement has a low vitamin D level, so it’s best to supplement to make sure you’re getting an adequate amount of it in your body.

Other than that, the best source of Vitamin D is…

  • Portobello mushrooms
  • Orange Juice
  • Low levels in dairy, fish, and eggs


  1. Potassium


Do you ever have a muscle cramp?

If so then it’s for sure that you’re not getting enough potassium.

Potassium helps carry essential nutrients such as water to your muscles, thereby making it important in the entire muscle building process.

It’s also one of the several important electrolytes for muscle contraction, hence if you’re not getting enough Potassium you’ll get the muscle cramp.

What Is The Best Source Of Potassium?

  • Greens
  • Grapefruit
  • Some fish (such as salmon)
  • Banana (one of the best sources)
  • Chicken
  • Honeydew


  1. Vitamin B12

Vitamin-B12 Rich Foods

Cobalamin or Vitamin B12 is essential because it’s one of the vital nutrients that helps build RBC (red blood cells).

So why RBC is so important? This is because they carry oxygen to the muscles which are crucial for muscle growth.

In addition, they help break down energy such as proteins and fats used in muscle growth and repair. All in all Vitamin B12 is one of the most important nutrients when you’re trying to gain muscle.

What Is The Best Source Of Vitamin B12?

  • Meat
  • Egg
  • Tuna (Canned)
  • Fish
  • Dairy
  • Some breakfast cereals


  1. Carbohydrates

Carbohydrates Rich Foods

Many fitness enthusiasts think of carbs as the main source of energy for the body and something you want to reduce when losing weight or building muscle.

However, they couldn’t be more important. Carbohydrate provides the body with glycogen, which not only provides energy for your body but also improves muscle repair, especially after a workout.

Many health experts recommend a high-carbohydrate diet for muscle growth since carbs help your body process protein for muscle growth.

What Is The Best Source Of Carbohydrates?  

  • Brown Rice
  • Whole grains
  • Oat
  • Legumes such as beans
  • Sweet Potato
  • Fruits


  1. Glutamine

Glutamine Nutrient

Glutamine is another amino acid, and it’s actually very important when you’re working out regularly.

The reason behind this theory is… because glutamine helps in muscle growth and repair.

It acts just like protein and it’s especially effective if you’re doing intense workouts like High-Intensity Interval Training or weightlifting.

What Is The Best Source Of Glutamine?

  • Meat such as chicken and beef
  • Some greens such as spinach
  • Dairy
  • Fish
  • Eggs
  • Beans


  1. Omega 3

Omega-3 Foods Nutrients

If you want to gain massive muscle then it is essential to include Omega 3 fatty acids in your diet. Because your body can’t make them. Men who eat these fatty acids have healthier hearts and improved blood flow. The fats also help you lose weight by suppressing hunger.

Besides losing weight, omega-3 has many other benefits like, it can improve muscle strength and function, reduce soreness and muscle damage, improve the function of the lungs and heart.

In one study, Omega 3 has been shown to play a vital role in gaining strength and muscle function.

What Is The Best Source Of Omega 3?

  • Oysters
  • Salmon
  • Shrimp
  • Brazil nuts
  • Flaxseed oil
  • Mackerel

Now you might already be regularly eating some of the aforementioned nutrients and vitamins, others may come as a surprise – but trust us, all of these nutrients will fuel your body with huge strength and helps your mission to build lean muscle.

So load up your muscle building diet plan with our 10 essential nutrients…


Read Next…

Top 17 Protein Foods for Bodybuilding | A Beginner’s Diet List

Top 11 Muscle Building Vegan Recipes – Healthy & Tasty!!


Big & Ripped
At bigandripped.com, we provide the most unbiased and trustworthy reviews of the most popular bodybuilding supplements available for cutting, bulking and strength. Learn the secrets that bodybuilders use right here.

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