Nov 5, 2024Nutrients that help athletes build muscle
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.
A recent story from Eating Well provided six nutrients — other than protein — that help athletes build muscle. Below is an excerpt from the Eating Well article.
1. Carbohydrates
Of course, protein is important for muscle building and repair. However, carbohydrates provide 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,” says Samantha 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 energizing carbs to eat before a workout include oatmeal, ready-to-eat whole-grain cereal, crackers or a fruit smoothie. Afterward, 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,” says Dana 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.
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3. Omega-3s
Omega-3 fatty acids, particularly EPA and DHA, may promote muscle health. They do this by preventing muscle breakdown and stimulating muscle synthesis, especially among older folks or those who are less mobile due to injury or illness. “Several studies have highlighted their ability to enhance the anabolic response to insulin and amino acids, suggesting that omega-3s help optimize muscle protein turnover,” says Johannah Katz, M.A., RD, LDN, a Florida-based registered dietitian.
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 these healthy omega-3 recipes.
To read the full story from Eating Well about nutrients that promote muscle growth, click here.
