What The Body Needs To Build Muscle
The body needs much more than just protein to build muscle. Proteins are the building blocks of muscles. Without protein, you will not reach your goals. Your body needs nutrients, calories, and, most importantly, water.
Water
Staying hydrated is essential to building muscle. The body uses water to transport nutrients needed to produce protein and glycogen structures which are the building blocks of muscles. Furthermore, staying hydrated results in optimal performance since water transports electrolytes to your muscles, enabling them to contract quickly and effectively.
Carbohydrates
Like a car needs gasoline to drive, your body needs carbohydrates to function. Along with protein and fat, carbohydrates are one of the three macronutrients in food. Carbs are our primary source of energy during training so, without them, you can not get to the same level of intensity. The more active an individual is, the more carbs they need to keep up their energy levels.
Carbohydrates are not all created equally. You should fuel your body with whole-grain, high-fiber complex, healthy carbs.
Carbs are broken down into sugars (glucose, fructose, and galactose) during digestion. They are used either quickly or stored in your liver and muscles to use later. Different carbs digest at different rates. Simple carbs break down quickly and give you a quick burst of energy. Complex carbs are broken down slowly and give you a constant supply of energy.
Amino Acids
Amino acids are found in protein and are essential for muscle growth. Essentials amino acids are not produced by your body so, you must incorporate them into your diet. Amino acids help your body rebuild muscle tissue.
Beta-alanine
This non-essential amino acid can help buffer the cramps and soreness you get from tough strength training sessions, meaning you can train more effectively and frequently.
Magnesium
Magnesium is a micronutrient that is important to building muscle tissue. Magnesium blocks calcium which helps your muscles relax after being contracted. Low magnesium levels can cause you to suffer from muscle cramps and spasms.
Vitamin D3
This vitamin is produced in the skin using sunlight. Vitamin D3 can increase levels of anabolic hormones like testosterone. Higher levels of Vitamin D are associated with lower injury rates, higher muscle growth, and increased sports performance.