In the locker rooms, we talk about shakes and protein bars. Normal. But gaining muscle also plays a role elsewhere: the energy available during exercise, fiber repair and performance depend on other key nutrients that we often neglect.
Dietitians point out that energy intake, certain macronutrients and several targeted micronutrients support muscle synthesis, contraction and recovery. Proteins remain central, but they never work alone. Six often overlooked allies make the difference.
Carbohydrates and calories: the fuel that triggers muscle building
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carbohydrates fuel training and replenish energy reserves glycogenessential for repair and growth. “Combined with protein, carbohydrates can improve muscle protein synthesis“, says Samantha DeVito, registered dietitian, as quoted by EatingWell. “Before a workout, try a small serving of carbs at least an hour before, such as bananas or dates“, says Samantha DeVito. In practice, think oatmeal, whole grains, crackers or fruit smoothies, with priority on carbohydrates with a low glycemic index for lasting effort.
Beyond the choice of carbohydrates, energy intake matters. THE
calories are not a nutrient, but a prerequisite for building muscle. “You Can’t Build Muscle Effectively If You Don’t Eat Enough Calories“, says Dana Sowards, dietitian. If appetite is lacking, split into small meals and regular snacks in order to avoid digestive discomfort, especially before a session, and to support your training loads.
Omega 3 and vitamin D: anti-catabolism, strength and recovery
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omega 3 EPA and DHA help limit muscle breakdown and stimulate synthesis, particularly when mobility is reduced. “Several studies have highlighted their ability to enhance the anabolic response to insulin and amino acids, suggesting that omega 3 helps optimize muscle protein turnover“, says Johannah Katz, dietician. On the plate side, focus on oily fish: salmon, mackerel, sardines. Many do not consume enough, hence the interest of a weekly reminder on the menu.
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vitamin D intervenes in contraction and performance. “Vitamin D regulates calcium levels, which muscles need to contract properly during workouts, and supports fast-twitch muscle fibers, helping to improve strength and performance“, says nutrition consultant Shannon Western. “Plus, its anti-inflammatory benefits can help reduce pain and speed recovery.”. Sunbathing daily for 20 to 30 minutes can help you depending on the season and your skin. Fatty fish and enriched dairy products also provide it.
Magnesium and creatine: activate, relax, perform
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magnesium participates in more than 300 reactions, including energy use and protein synthesis. “Magnesium also helps build muscle by supporting protein synthesis, a critical process for muscle growth” says Megan Huff, registered dietitian. “It also helps with muscle relaxation and reduces pain, promoting faster recovery after exercise.“. Focus on spinach, almonds, cashews, peanuts, pumpkin and chia seeds to cover your needs.
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creatine is a proven performance lever. “Creatine doesn’t directly build muscle, but it gives your muscles the energy to perform better” says Maria Lucey, a registered dietitian. “By increasing your ability to lift heavier weights or push through an extra set, it can lead to more strength gains over time that contribute to muscle growth“. We find a little in red meat and fish, much less than in the doses of supplements.
And to make it all pay off, keep these guidelines simple:
- Regular hydration, with isotonic drink during intense sessions for
electrolytes and water and salt regulation; - Sleep of 7 to 9 hours per night and at least one day of weekly rest: the repair is done there. It is essential;
- Before session: priority to carbohydrates digestible; after session: combine carbohydrates and proteins for recovery;
- Muscle gain objective: avoid prolonged energy deficit, otherwise the body draws on lean mass.
- Regular strength training, with movements that use multiple joints and measured progression.
With the right nutrients, a regular workout schedule, and adequate rest, you’ll be well on your way to achieving your goals!