Unleashing the Power of Nutrients: A Guide to Building Muscle (Part 1)

By Nissrine Samaha
Building muscle can be a challenging task, especially as we age and our bodies start to break down muscle tissue. The common belief is that we need more protein in order to build muscle, but in reality, it's not just about protein - it's about the nutrients that make muscles grow. In this blog, we'll dive deeper into the nutrients that your body needs to build muscle, as well as some common issues that can hinder muscle growth and what you can do to help build muscle.
Building Muscle: Bodybuilders in Training Visual

The Protein Myth

Many people believe that in order to build muscle, they need to consume more protein. While protein is important for building muscle, it's not the only nutrient that your body needs. In fact, the whole process of breaking down protein and building it back up requires vitamins and minerals. These nutrients act as coenzymes or cofactors that help convert the raw material (amino acids) into body tissue. Without the necessary vitamins and minerals, the enzymes that break down protein and build muscle tissue can't function properly.

The Nutrients You Need

The top two nutrients that many people are missing are potassium and trace minerals. Potassium is essential for muscle function and is needed in large amounts (about 4700 milligrams per day). However, most people don't consume enough potassium through their diet, as it's difficult to get enough from the average diet. 
Trace minerals are also important, as they help activate the enzymes that convert amino acids into muscle tissue. Trace minerals are often missing from our soil, which means that they're missing from our food as well.
Other vitamins that are necessary for muscle growth include fat-soluble vitamins (vitamins A, D, E, and K), B vitamins, and vitamin C. These vitamins play a role in the conversion of muscle tissue and are essential for maintaining muscle health.

Common Issues People Have Building Muscle

While nutrition is an important factor in building muscle, there are other issues that can impede muscle growth. One common issue is insulin resistance, which occurs when the body can't properly use insulin to regulate blood sugar levels. Insulin resistance can lead to muscle breakdown and make it more difficult to build muscle. Another issue that can hinder muscle growth is high stress levels. 
Stress can cause the body to release the hormone cortisol, which can lead to muscle breakdown. Stress can also affect sleep, which is important for muscle recovery and growth.

What You Can Do To Help Build Muscle


There are several things you can do to help build muscle, even if you're dealing with common issues like insulin resistance or high stress levels. Here are some tips to help you build muscle:

#1. Intermittent fasting:

By eating 2-3 meals per day instead of grazing throughout the day, you can help regulate insulin levels and promote muscle growth. Intermittent fasting has been proven to be an effective technique for building muscle and burning fat. By limiting the number of meals you eat in a day, you can help lower insulin levels, which can in turn promote muscle growth. We recommend checking out this guide for more information on how to effectively implement intermittent fasting into your routine.

#2. No snacks: 

Snacking can cause insulin spikes, which can hinder muscle growth. Avoiding snacks can help regulate insulin levels and promote muscle growth. If you're having trouble cutting out snacks, consider trying some healthy alternatives that are low in sugar and high in protein. These snacks can help keep you full and satisfied without causing insulin spikes.

#3. Have fatty protein:

Fatty protein sources like eggs and fish can help promote muscle growth and recovery. Fatty proteins like eggs and fish are rich in essential amino acids that are crucial for building muscle. Eating a diet rich in fatty protein can help you recover faster from your workouts and build muscle more effectively. Check out these high-fat protein options on Amazon that we love.

#4. Consume a moderate amount of protein:

It's important to consume enough protein to build muscle, but consuming too much can lead to muscle breakdown. Aim for 3-6 oz. of protein per meal. Protein is essential for building muscle, but it's important to be mindful of how much you're consuming. Eating too much protein can lead to muscle breakdown, so it's important to find the right balance.

#5. High-intensity interval training (HIIT):

HIIT can help build muscle by breaking down muscle tissue, which then builds back stronger. High-intensity interval training (HIIT) is a type of workout that alternates between short bursts of intense activity and periods of recovery. This type of training is highly effective for building muscle because it breaks down muscle tissue, which then rebuilds stronger. Check out this HIIT workout DVD.

#6. Sleep:

Sleep is essential for muscle recovery and growth. Aim for 7-8 hours of sleep per night. Sleep is essential for muscle recovery and growth. When you sleep, your body produces growth hormone, which is vital for muscle recovery and growth. Aim for 7-8 hours of sleep per night to ensure that your body has enough time to recover and grow. Check out this comfortable mattress that we recommend for a better sleep experience.

Bottomline:

Building muscle is not just about consuming more protein. It's about providing your body with the necessary nutrients to build muscle tissue. By consuming enough potassium, trace minerals, and other essential vitamins, as well as addressing common issues like insulin resistance and high stress levels, you can help promote muscle growth. Additionally, implementing strategies like intermittent fasting, avoiding snacks, consuming fatty protein, doing HIIT, and getting enough sleep can all aid in building muscle.

It's important to remember that building muscle takes time and effort. You may not see results overnight, but consistency and patience will pay off in the long run. As always, it's important to consult with a healthcare professional or a registered dietitian before making any major changes to your diet or exercise routine. With the right approach and the proper nutrients, you can build muscle and achieve your fitness goals.

Ready to start building muscle and achieving your fitness goals? Take the first step by incorporating the essential nutrients and strategies discussed in this blog into your diet and exercise routine. Don't let common issues like insulin resistance and stress hold you back. Consult with a healthcare professional or registered dietitian to tailor a plan that works for you. Start now and see the results for yourself!

Stay tuned for Part 2, where we will delve deeper into the specific supplements every athlete should consider for optimal performance and recovery.


References


https://www.hsph.harvard.edu/nutritionsource/what-should-you-

eat/nutrients/potassium/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6471179/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9312141/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6170977/

 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3939594/

https://pubmed.ncbi.nlm.nih.gov/34179054/

 https://pubmed.ncbi.nlm.nih.gov/21550729/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3289515/

https://pubmed.ncbi.nlm.nih.gov/19106250/








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