Building strong muscles takes work and the right nutrients. You need to make sure your muscles get stimulus via exercise which will help them break down and be built up. Some key nutrients will help ensure that your muscles will grow as you continue to work out.
Vitamin A is an important vitamin for many reasons. Vitamin A is fat soluble and is important for your eyesight, immune system, reproduction, and function of your organs. Vitamin A can help build strong muscles. Vitamin A is essential for protein synthesis. This is what will build up your muscle. Vitamin A provides strength to the structure of your muscle cells. Vitamin A’s role in reproduction is also important because it helps with the production of testosterone in men. Testosterone plays a big role in muscle building.
Protein is what forms the muscles and connective tissue in your body. Protein has other roles in the body such as precursors to hormones, enzymes, and neurotransmitters. Protein is essential even if you are not trying to build strong muscles. Protein is broken down by the body into individual amino acids which are the building blocks. These will form together into chains and be used for different structures. Your body produces some amino acids but must also gain some from your diet. To build strong muscles you need to make sure you are getting enough protein through your diet, but also increase your overall calories so your diet is not solely protein. It is recommended to get about 0.7-1 gram per pound of body weight.
Carbohydrates are an important part of strong muscles. Carbohydrates provide the needed energy for a workout as well as helping you recover. The body’s preferred source of energy is glucose, which comes from broken down carbohydrates. More intense workouts will require more energy, which will mean eating more carbohydrates. Carbohydrates replace glycogen stores, which is the stored form of glucose. This helps with fatigue. Complex carbohydrates are the best source of carbohydrates to eat when trying to build muscle. These are high in fiber and are slow to digest.
Workouts in conjunction with key nutrients are important for building strong muscles. You need to ensure you get vitamin A, protein, and carbohydrates to build strong muscles. Getting enough of these nutrients, eating enough calories, and providing a stimulus is how you will ensure your muscles will grow strong.
For more on healthy eating, check out this article on whole food supplements!