It is true that exercising provides your body with a ton of feel-good hormones, but it also puts a great deal of stress on the body. This is because every cell, from your heart to the gut, is working hard for maintaining all bodily functions while you are working out. Therefore, it is essential that you provide it with proper nutrition and fuel it with foods that are rich in antioxidants and vitamins. Since exercise stresses the body, it needs a higher quantity of certain nutrients. How do you provide your body with the nutrients needed for building muscles? Here are some of the top nutrients your body requires.
Water
It is a well-known fact that you need to drink enough water before, during and after a workout to replenish fluids in the body. But, staying properly hydrated is also helpful in nutrient absorption and digestion. Hydration is not just about quenching your thirst; the water carries the nutrients your muscles need for them to get their job done.
Protein
One of the most essential macronutrients needed for muscle growth and repair is protein because it is loaded with amino acids that your body can and cannot produce. Thus, you need to consume protein after a workout for restoring the muscle-building macronutrients. Not only does protein help in building lean body mass, but they are also an essential part of hormones and enzymes that help in communicating with the body for repairing itself. Seafood, legumes, beans, lean meats, eggs, diary and soy are some of the best sources of protein.
Calcium
You do not just need calcium for preventing osteoporosis and building strong bones; it can also trigger muscle contraction. There are two protein filaments that are part of the muscles, which are actin and myosin. During muscle contraction, the filaments slide over each other for converting ATP, which means the way your body stores and uses energy. The more you exercise, the more ATP is required by the body for keeping your muscles moving. Cheese, fortified milk, yogurt, spinach, cereals and tofu are some excellent sources of calcium.
Magnesium
If you feel more tired than usual, it could be due to a magnesium deficiency. This mineral is vital for preventing cramps and muscle relaxation. When combined with calcium, it can promote better sleep and reduce blood pressure. Squash, leafy greens, seeds and nuts, beans and other legumes and whole grains are some of the best sources of magnesium.
Vitamin D
While the vitamin that sunshine provides is best known for ensuring strong bones, but it is also essential for strong biceps, glutes and everything else. Vitamin D has a link with healthy hormones, such as testosterone, which is helpful for muscle growth and maintenance. A daily dose can also give your mental health a boost and help you manage anxiety. Since there are not a lot of foods that are rich in Vitamin D, most nutritionists and doctors suggest taking a supplement. Eggs, orange juice, milk, mushrooms, fortified yogurt and fatty fish, such as sardines and salmon, can provide you with Vitamin D.
