Unleashing the Power of Nutrients: A Guide to Building Muscle (Part 2)

By Nissrine Samaha
Unleashing Muscle-Building Potential: Training Image
In this blog, we will continue our discussion on the importance of proper nutrition in building muscle. In our previous blog, we discussed the protein myth and the importance of certain nutrients such as potassium and trace minerals in muscle growth. In this blog, we will delve deeper into other essential vitamins and minerals that play a crucial role in muscle growth, as well as common issues that can impede muscle growth. So, stay tuned as we continue our journey in unleashing the power of nutrients in building muscle.

As a nutritionist, I understand the importance of proper nutrition when it comes to building muscle. In this article, I will discuss the essential nutrients and supplements that can aid in muscle growth and overall health.

First and foremost, vitamin D is an essential nutrient that plays a crucial role in our immune system, mood, and muscle building. A deficiency in vitamin D can lead to a weakened immune system and a higher susceptibility to colds and flu. Additionally, vitamin D is necessary for converting tryptophan into serotonin, the neurotransmitter that helps us feel good. Furthermore, vitamin D has been found to activate leucine, an amino acid essential for muscle building, making it more usable by the body.

In addition to cognitive benefits, omega-3s have also been found to aid in muscle building and fat loss. Studies have shown that taking 4 grams of EPA and DHA for eight weeks can lead to a significant increase in muscle protein synthesis when combined with protein. Additionally, omega-3s have been found to prevent weight gain and increase brown fat signaling, thereby raising the body's core temperature and burning more calories.

Another supplement that I highly recommend is Beta-alanine, which improves endurance and delays fatigue. This can be especially helpful for those engaging in high-intensity exercise or training. Additionally, DIM (Diindolylmethane) which is a derivative of cruciferous vegetables, can help the liver metabolize and process excess estrogen in the body. It's important to note that small amounts of DIM can help balance estrogen levels and not decrease testosterone levels.

When it comes to minerals, magnesium is essential for energy and preventing muscle cramps. It's also necessary for binding to ATP, which creates energy. I recommend taking a slower digesting form of magnesium such as magnesium malate, which is a sustained-release form of magnesium. Potassium is also crucial for preventing muscle cramps and fatigue, as well as maintaining cardiovascular health. Sodium is also important for muscle function and I recommend getting it from Himalayan sea salt.

Creatine is another supplement that can aid in muscle building. Research has shown that creatine supplementation can increase strength, protein synthesis, and lean mass. Creatine is a substance that is naturally found in muscle cells, and can also be found in small amounts in the liver. It's found in foods like meats, particularly beef, but consuming it as a dietary supplement can increase performance, strength, and muscle size. A daily intake of 2-5g for a few weeks can reach saturation point and provide benefits, but loading creatine (20-25g daily for 5-7 days) can reach saturation faster and enhance muscle size by drawing in more water.

Vitamin B12 is an essential nutrient that plays a crucial role in maintaining healthy nerve cells and red blood cells, as well as DNA synthesis. Athletes, in particular, can benefit from adequate B12 intake as it helps to convert food into energy and aids in the production of red blood cells, which transport oxygen to the muscles during physical activity. A deficiency in B12 can lead to fatigue, muscle weakness, and anemia. Athletes who follow a vegan or vegetarian diet may be at a higher risk for B12 deficiency as it is mainly found in animal-based foods. To ensure adequate B12 intake, athletes can consider taking a B12 supplement or incorporating B12-fortified foods into their diet.

Lastly, a high-quality whey protein powder is a must-have supplement for building muscle. Whey processing needs to be done at low temperatures to avoid denaturing the native structures of the protein, and it's important to look for minimally processed or cold-pressed whey protein to ensure maximum nutrition.

When it comes to whey protein supplements, it's important to choose a high-quality product that is minimally processed and sweetened naturally. Many commercial whey products are derived from pasteurized dairy and are processed with heat and acid, which can damage the immuno-supportive micronutrients and amino acids in the whey. Additionally, many whey protein supplements are artificially sweetened with ingredients such as acesulfame-k, sucralose, artificial flavorings, and soy lecithin, which can be harmful to your body.

Whey isolate is one such inferior product, as when you remove the fat, you also remove important components of its immunological properties, such as phospholipids, phosphatidylserine, and cortisol. Additionally, all of the IgG immunoglobulins, which are an excellent source of glutamine and cysteine, are also bound to the fat globule. Fat provides not just calories, but also important antioxidants and other nutrients.

Enhancing Workouts: Supplements for Muscle Building
Therefore, if you take the fat out, you’re left with a clearly inferior whey protein. I recommend avoiding whey isolate and instead choosing a good clean whey protein concentrate that is minimally processed and comes from grass-fed cows. The only exception to this would be if you are lactose intolerant, in which case, a whey isolate that is minimally processed and sweetened naturally with stevia may be a better option.Unless you are a vegan, then you can opt for pea or hemp protein.

In conclusion, incorporating these essential nutrients and supplements into your diet can aid in muscle building and overall health. Consult with a registered nutritionist or doctor to determine the best plan for you.

Are you ready to take control of your health and wellness? Don't wait any longer, start making changes today! Follow our upcoming blog on health and wellness for expert tips and strategies on how to improve your overall health and well-being. From nutrition to exercise and everything in between, we've got you covered. Don't miss out on this valuable information and subscribe to our blog now!  

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