Some nutrients work to repair and build muscle mass, some are transferring nutrients to all your muscles, some burn fat, while others ensure that your muscles perform their intended functions and maximize metabolism. Yes, exercise and sufficient sleep are all critical components to staying fit but if you’re not giving your body the appropriate nutrients then you are wasting your efforts.

The key to a strong and healthy body is primarily nutrition. And bodybuilding doesn’t just start and finish inside the gym; it requires you to make the right choices in the kitchen as well. Not even the world’s best workout training can repair the damage of poor diet and unhealthy eating habits. The body is dependent on nutrients like vitamins, minerals, and antioxidants to perform all biological functions. To give you a better idea of the nutrients important for muscle growth, we’ve outlined five key muscle-building nutrients.

1. Vitamin D

Vitamin D is most commonly known as the “sunshine vitamin” since the main source of this nutrient is the sunlight. While it’s essential for maintaining strong bones, Vitamin D is also important to keep your biceps, glutes, and bones in good shape. In addition, it promotes nutrient absorption and is associated with hormones like testosterone which help in muscle repair and growth. It facilitates protein synthesis to maintain bone health and also keeps your muscles healthy.


2. Magnesium

First and foremost, Magnesium is essential for improving sleep quality which is when our body works to repair the damaged and torn muscle tissues post-workout. It plays a vital role in regulating muscle contractions and acts as a natural calcium blocker to assist muscles in relaxing.Pine nuts are rich in magnesium and you can add them in your daily diet.Individuals with magnesium that is below optimum level suffer from weak muscles and cramps, fatigue, high blood pressure, and irregular heartbeat. This why it’s imperative that bodybuilders, athletes, and anyone else with a vigorous workout routine should include magnesium-rich foods in their diet plan.



Potassium assists in transporting nutrients like water to your muscles which is essential for the mechanism of building muscles. It also helps in relaxing muscles to prevent them from tensing up and worsening the functioning of your muscles. A diet rich in potassium helps to reduce blood pressure and water retention, regulate the heartbeat, and prevent kidney stones. Moreover, potassium is one of the main electrolytes responsible for muscle contraction. This is why individuals with low potassium levels get cramps often and feel muscle aches throughout their bodies. Bananas are one of the best sources of potassium so be sure to have them daily if you have complaints about muscle cramps.


4. Vitamin B12


Vitamin B12 is one of the primary nutrients responsible for building red blood cells, which consist of hemoglobin that carries oxygen and delivers it to all the muscles in the body. This makes B12 a key component to healthy muscle function. It eases the metabolism of proteins and fats, enhances muscle repair, and aids in cell development. It’s commonly found in fish, dairy, and poultry. If you’re vegetarian then be sure to incorporate some plant milk, cereals, and soy/soya beans in your diet.

Author's Bio: 

Shaheryar provides ghostwriting and copywriting services. His educational background in the technical field and business studies helps him in tackling topics ranging from career and business productivity to web development and digital marketing.