When you ask a fitness professional about muscle building, he will most certainly provide four muscle growth criteria, which include a practical workout plan, progressive training, nutrition, and rest and sleep. Some, however, will comment about supplementation with muscle-friendly substances like creatine and BCAA powder. All the principles are undoubtedly incredible and effective.
Although protein powders, HMB, creatine, and BCAA supplements are helpful, especially if you are looking to speed up muscle development, health enthusiasts advocate for healthy eating over supplements. This is because consuming relevant nutrients portrays significant and long-term effects on your body. Also, there are no side effects of healthy eating.
But which nutrients should you focus chiefly on to grow muscles fast?
Which are the foods containing those nutrients?
Read through this article to learn about the best nutrients for optimal muscle growth and foods rich in those nutrients. Let’s dive in.
Best Nutrients for Optimal Muscle Growth
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Calcium
The concept of calcium and the formation of bones is not new to most people. It is merely one of the primary roles of calcium. Essentially, calcium has a dozen other critical roles in the body, including oocyte activation, blood clotting, nerve impulse, transmission, regulating heartbeat, fluid balance within cells, among other functions.
Additionally, calcium is a vital element of muscle growth. It plays a crucial role in muscle contraction. First, calcium is responsible for transmitting nerve impulses to the muscle fibres. Basically, calcium ions (Ca2+) facilitate the release of neurotransmitters that activates muscle contraction.
Second, calcium ions trigger the interaction of muscle filaments – myosin and actin – causing muscle contraction. When the nerve impulse passes into a muscle, it stimulates the release of calcium ions into the interiors of the muscle. The calcium binds to the troponin (muscle proteins) – the binding causes the tropomyosin (actin-binding protein) to shift and bind with myosin, hence contraction. During relaxation, troponin loses the calcium ions leading to tropomyosin reverting to its initial position.
Foods rich in calcium include dairy foods like milk and cheese, green leafy vegetables, fish, and berries.
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Amino Acids
Muscles require different amino acids to work efficiently during workouts. There are three main types of amino acids, including non-essential such as arginine, essential such as leucine, and conditional amino acids such as glutamine.
The essential amino acids are usually responsible for protein synthesis, hence muscles growth and repair. Non-essential acids also support tissue growth and repair. They also influence the formation of red blood cells, which are responsible for carrying oxygen to the muscles. On the other hand, conditional amino acid’s primary role is to repair tissue and release stress.
During workouts, your body requires almost all amino acids, especially the conditional amino acids, to keep up with stress, inflammation, and muscle proteins break down. Thus consuming foods rich in amino acids is highly recommendable.
Amino acid-rich foods include; eggs, turkey, mushrooms, fish, cottage cheese, quinoa, legume, and beans.
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Antioxidants
Antioxidants are other critical nutrients that every bodybuilder should ensure to incorporate into their diet. The nutrients are essential in facilitating the repair of damaged muscle tissues. During intensive exercise, some muscle proteins are broken down for energy. Also, muscle tissues are damaged by various reactive oxygen species and free radicals, tension, and oxidative stress. As such, your body may need more antioxidants to repair the damaged tissues.
Additionally, antioxidants help in relieving inflammation. The antioxidants work alongside other anti-inflammatory agents to alleviate inflammation that occurs during the repair of damaged tissues.
The most common and readily available antioxidants include vitamins A, C, and E, selenium, copper, zinc, Manganese, and Carotenoids.
Foods rich in antioxidants include Pinto beans, berries, red kidney beans, russet potatoes, artichokes, and prunes.
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Vitamins
Vitamins are vital for overall health, including brain health. They are also crucial in developing and repairing muscles. Essentially, almost all vitamins take part in muscle growth, energy, and muscle repair. For example, vitamins like vitamin A, B, and D are proven to significantly influence the production of testosterone – a vital hormone for muscle maintenance and growth. Others like vitamin B enhance blood flow to the muscles, thus sufficient supply of necessary nutrients.
Food rich in vitamins include; Eggs, fish, dark leafy greens, mushrooms, pork, lamb, beef, strawberries, broccoli, avocados, nuts, seeds, whole-grain foods, and tropical fruits.
Final Words
Consuming foods rich in the above nutrients can have a dramatic influence on accomplishing your muscle-building quest. Although we haven’t included proteins, fats, and carbohydrates, in our list, it is advisable to ensure that your meals are rich in those foods. Sometimes, however, incorporating all the nutrients may be challenging. In such cases, we recommend supplementing with approved substances like BCAA supplements.
