6 Nutrients That Can Help Build Muscle Without Protein, According to Nutritionists.

Building muscle takes more than a high-protein diet. While protein gets all the limelight, there are many types of nutrients needed to support muscle growth, recovery and strength.

What nutrients help build muscle? And what are the best foods that build muscle? We spoke with registered dietitians to learn which nutrients beyond protein can help support your fitness goals and how to get them. This is what they told us.

6 Nutrients That Can Help Build Muscle Without Protein

1. Carbohydrates

In fact, protein is important for building and repairing muscles. However, carbohydrates provide energy for exercise and help replace muscle stores of glucose, known as glycogen.

Studies show that glycogen also plays a role in muscle repair and growth. “When combined with protein, carbohydrates can improve muscle protein synthesis,” says Samantha DeVito, MS, RD, CDN, a nutritionist in New Jersey.

“Before you work out, try to eat carbs at least an hour before you work out, like bananas or dates,” says DeVito. Other nutritious carbs to eat before your workout include oatmeal, ready-to-eat cereal, crackers or sweet fruit. After that, DeVito recommends loading up on carbs and protein to aid muscle recovery.

2. Calories

Although calories are not a nutrient, looking at the calorie count can help you see how much energy your food contains. And eating enough calories to support the muscle building process is also important. Dana Sowards, MS, RDN, CSSD, a nutritionist and board-certified nutritionist says: “You’re not going to build muscle effectively if you’re not eating enough calories.

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 fat to support muscle growth. This can also help prevent any gastrointestinal symptoms associated with eating larger meals, especially if you will be exercising.

3. Omega-3s

Omega-3 fatty acids, especially EPA and DHA, can promote muscle health. They do this by preventing muscle breakdown and stimulating muscle tone, especially among the elderly or those who are immobile due to injury or illness. “Several studies have shown their ability to improve the anabolic response to insulin and amino acids, suggesting that omega-3s help improve muscle protein conversion,” says Johanna Katz, MA , RD, LDN, a registered dietitian in Florida.

Omega-3 fatty acids are found mainly in fatty fish such as salmon, mackerel and sardines. But most of us don’t eat nearly enough of them. If you could use the ideas, try one of these healthy omega-3 recipes.

4. Vitamin D

Vitamin D plays a role in muscle health. However, like omega-3s, most of us need more. What makes these nutrients so important for muscle health? Shannon Western, B.Sc., M.Sc., ANutr, founder of Ease, says: “Vitamin D regulates calcium levels, which muscles need to adapt to during exercise, and supports muscle tissue. faster, it helps improve energy and performance.” Nutritional Therapy UK “In addition, its anti-inflammatory benefits can help reduce pain and speed recovery.”

The best sources of vitamin D include fatty fish and fortified milk. Exposure to sunlight can also help. In addition to eating foods rich in vitamin D, West recommends spending 20 to 30 minutes outside every day. But if you don’t eat a lot of vitamin D-rich foods or don’t go out much, talk to your health care provider about supplementation.

5. Magnesium

Magnesium is another nutrient that is often overlooked when it comes to muscle health. For starters, magnesium participates in more than 300 actions in the body, many of which help your muscles use energy. “Magnesium also aids in muscle building by supporting protein synthesis, an important process for muscle growth,” says Megan Huff, RD, owner of Megan’s Nutrition. “It also helps with muscle relaxation and pain reduction, promoting faster recovery after exercise.”

Top sources of magnesium include spinach, almonds, cashews, peanuts, pumpkin and chia seeds. Some electrolyte powders also have a small amount.

6. Creatine

Creatine is one of the most studied supplements for improving strength and muscle power. How does it work? Maria Lucey, a registered dietitian based in Ireland, says: “Creatine does not directly build muscle, but it gives your muscles the energy to work better. “By increasing your ability to lift heavy weights or push with an extra set, it can lead to increased strength over time which contributes to muscle growth.”

Although a small amount of creatine is naturally found in red meat and fish, it is a fraction of the amount of supplements associated with good athletic performance.

Tips for building muscle

Here are some things you can do to build muscle:

• Raise the bars. Regular resistance training is necessary for building and maintaining muscle mass. Focus on compound movements, such as squats and dead lifts, to get the best results.
• Eat regularly. It’s easy to focus on muscle-building nutrition on workout days. But for proper growth and repair, give your muscles the nutrients they need every day. Our 7-Day Diet Plan to Gain Big Muscle can get you started.
• Feed your muscles regularly. Of course, protein is still important. In fact, eating enough protein is our No. 1 habit. 1 if you are trying to build muscle. However, since our body does not store protein, it is important that you eat it at every meal to ensure that your body has a steady supply.
• Prioritize rest and recovery. Muscle grows during rest, not exercise. Make sure you get seven to nine hours of sleep every night. And take at least one rest day each week to allow your muscles time to recover and rebuild.

The Bottom Line

Although protein is important for muscle growth, it is only one part of the game. A balanced diet that includes a variety of nutrients such as omega-3 fats, vitamin D, magnesium and creatine, as well as adequate calories and carbohydrates, helps increase your ability to build. muscles. With the right nutrients, a consistent exercise routine and plenty of rest, you’ll be well on your way to achieving your goals!