When it comes to building muscle, you likely only focus on the following variables:
- Training
- Supplements
- Macronutrients
However, there is often one component missing which can make or break our gains and overall health! - Micronutrients, otherwise known as our vitamins and minerals.
We should all be able to get the majority of our vitamin and mineral requirements from diet alone. However, the world we currently live in does not always cater to the ideal healthy diet.
With the majority of the Western diet being made up of processed foods, consuming adequate amounts of essential nutrients is not easy.
In addition to this, athletes and those who regularly partake in sport and exercise have more special dietary requirements and need the proper nutrients to perform at their best.
This is where supplementation may prove useful - when an individual has specific dietary requirements or additional nutrient needs.
Let’s take a look at some of the key vitamins and minerals for muscle growth and repair!
8 Nutrients That Support Muscle Growth and Repair
-
Vitamin C
As humans, vitamin C is vital for the proper functioning of our immune system. Vitamin C helps fight infection and disease, strengthening our natural defences and fighting off free radicals.
Additionally, it supports tissue growth and repair, leading to faster recovery from exercise. If you struggle with regular colds and poor energy levels, supplementing with vitamin C may be a good option!
-
Vitamin A
Vitamin A is an essential nutrient for all of us, though particularly for athletes and bodybuilders. This nutrition supports protein synthesis, which is key for muscle growth.
Vitamin A also has a direct effect on testosterone production, which is the body’s most potent anabolic hormone - essential for muscle building.
-
Vitamin D
Vitamin D, one of the most essential vitamins for the human body, often referred to as the “sunshine vitamin”. This nutrient, which is produced when skin is exposed to UV rays, has been shown to be associated with muscle strength and performance.
-
Vitamin B12
Vitamin B12 helps our body produce more red blood cells which are responsible for delivering oxygen to the muscles. It also plays a big role in ensuring the brain and muscle communicate properly, which also impacts muscle growth and coordination.
-
Fish Oils / Omega 3
Omega 3s may decrease muscle protein breakdown through improving insulin sensitivity. They also lubricate joints and promote good cardiovascular health, which are some of the major benefits to supplementation.
-
Calcium
Calcium is essential to building and maintaining strong bones, as well as bone density. It’s also a vital nutrient involved in the process of muscle contraction, including the heart.
-
Magnesium
Speaking of muscle contraction, magnesium also plays a major role in this. It also helps to boost energy levels, and reduce fatigue and muscle cramps.
-
Potassium
Like calcium and magnesium, potassium is a key electrolyte in muscle contraction. It’s also essential for carrying nutrients to muscles, including water.
The Takeaway
Nutrient deficiencies can ruin your gains and increase your risk of injury and illness.
Regardless of what your fitness goal is, ensuring you’re consuming an adequate intake of the above nutrients is vital for overall health, as well as optimizing performance, recovery, and muscle growth and repair.
Need a little help?
Performance Lab NutriGenesis Multi has got you covered - a multivitamin which provides 17 essential daily vitamins and minerals which support overall health and wellbeing!
[article-cta-inline category="multi-men-1"][article-cta-sidebar category="multi-women-1"]
