Here are nutrients that help build muscle that aren't protein.
1. Carbohydrate
Carbohydrates provide energy for exercise and help replace glucose stores in the muscles, aiding in muscle recovery and growth. When combined with protein, carbohydrates can boost muscle protein synthesis, says New Jersey-based nutritionist Samantha DeVito.
2. Omega-3
Omega-3 fatty acids, especially EPA and DHA, can promote muscle health by preventing muscle breakdown and stimulating muscle synthesis. At the same time, omega-3s help optimize muscle protein metabolism, says Florida-based nutritionist Johannah Katz.
3. Vitamin D
Vitamin D regulates calcium levels, which muscles need to contract properly during exercise and supports fast-twitch muscle fibers, which helps improve strength and performance during exercise, says nutritionist Shannon Western at Ease Nutrition Therapy.
4. Magnesium
Magnesium aids in muscle building by helping with protein synthesis, a process that's important for muscle growth. It also helps relax muscles and reduce soreness, promoting faster recovery after exercise, says nutritionist Megan Huff of Nutrition by Megan.
5. Creatine
According to nutritionist Maria Lucey in Ireland, creatine provides your muscles with energy to perform better, helping to improve muscle strength and endurance.
