Six nutrients that help build muscle that aren't protein

Building muscle requires more than a high protein diet. While protein is considered the most important, there are actually a wide range of nutrients that are needed to support muscle growth, recovery and strength.

Nutritionists Samantha DeVito, Dana Sowards, Johannah Katz and Shannon Western found out what helps us build and recover muscle.

Carbohydrates

Protein is important for building and rebuilding muscle. However, carbohydrates provide energy for exercise and help replenish muscle stores of glucose, known as glycogen.

Studies show that glycogen also plays a role in muscle repair and growth. Dietitian DeVito says that carbohydrates in combination with protein can improve muscle protein synthesis.

Eat a small portion of carbohydrates at least an hour before exercise, such as a banana or dates. Other important carbohydrates to eat before exercise include oatmeal, whole grain cereal, crackers, or a fruit smoothie. After that, carbohydrate and protein intake is recommended to help muscle recovery.

Calories

Although calories aren't technically nutrients, looking at the calorie count can help you tell how much energy your food has. Consuming enough calories to support the muscle building process is also essential. Dietitian Swords says you can't effectively build muscle if you don't consume enough calories.

Omega-3 fatty acids

Omega-3 fatty acids, especially EPA and DHA, can improve muscle health. They do this by preventing muscle breakdown and stimulating muscle synthesis, especially in older people or those who are less mobile due to injury or illness. Omega-3 fatty acids are mainly found in fatty fish such as salmon, mackerel and sardines. However, most of us don't eat enough of them.

Vitamin D

Vitamin D plays an important role in muscle health. It regulates calcium levels and supports fast-twitch muscle fibers, helping to improve strength and performance. In addition, the anti-inflammatory properties of vitamin D can help reduce pain and speed healing.

The best sources of vitamin D include fatty fish and fortified dairy products. Exposure to sunlight can also help. In addition to eating vitamin D-rich foods, Western recommends spending 20 to 30 minutes outside in the sun a day.

magnesia

Magnesium is another nutrient that is often overlooked when it comes to muscle health. For starters, magnesium is involved in more than 300 reactions in the body, many of which help your muscles use energy.

Magnesium reportedly further helps build muscle by supporting protein synthesis, a key process for muscle growth. It also helps relax muscles and reduce soreness, promoting faster recovery after exercise.

Creatine

Creatine is one of the most studied supplements for improving muscle strength and power. Creatine does not directly build muscle, but it gives your muscles energy to work better. By increasing your ability to lift heavier weights or push an extra set, this can lead to increased strength over time, which contributes to muscle growth.