Calcium, Vitamin D, Phosphorous, and Magnesium are some of the most beneficial vitamins and minerals behind our bone and muscle health. It's essential to get these vitamins and minerals into our diets so we can give our bones and muscles what they need to work normally.
Some of these include staples like vitamin C, vitamin B12, and vitamin D. These essential vitamins assist in synthesizing and growing new muscle tissue for your body, especially after a strenuous workout.
For optimal muscle growth, it's important to balance Vitamin B6 with other nutrients: Vitamin B12: Works closely with Vitamin B6 in red blood cell formation and nerve health. Ensure you get enough Vitamin B12 from sources like meat, dairy, and fortified cereals. Magnesium: Helps with muscle function and recovery.
Muscles are made of proteins, and they need energy to grow. You can give them energy by eating or drinking protein-rich foods, such as eggs, cheese, nuts, beans, soy products, lean meats, and fish. If you have any questions about what is good for you to eat or drink to build muscle faster, ask your doctor.
If you have an especially hard time gaining mass, use whole milk—it packs in more calories and protein. Animal-based protein powders contain more of the muscle-building amino acid leucine compared to plant-based powders like soy, hemp and rice proteins. So try to use whey, casein, or a blend of the two.
According to Dr. Hunnes, athletes who focus on eating balanced meals as opposed to taking supplements are going to have healthier systems, whether the goal is to add muscle, tone up, or drop pounds. On the same note, athletes who load up on supplements could actually do more damage to their bodies than good, she says.
Calcium, Vitamin D, Phosphorous, and Magnesium are some of the most beneficial vitamins and minerals behind our bone and muscle health.
Can you take vitamin B6 and vitamin B12 together? You can—in fact, in many cases, it's unavoidable (in a positive sense). Foods like meat, fish, and fortified cereals usually contain vitamins B6 and B12.
Some of the best vitamins for muscle repair include vitamin B complex, vitamin C, and taurine, helping your body synthesize and build new muscle for your next athletic endeavor.
Strategies to Gain Muscle Mass Quickly
Exercise Regularly: Focus on exercises like squats, deadlifts, and bench presses. Gradually lift heavier weights to build muscle. Eat Healthy Foods: Fill your meals with protein, carbs, and good fats. Choose foods like chicken, eggs, whole grains, fruits, and vegetables.
Creatine monohydrate — a popular form of creatine — is the most effective supplement for improving exercise performance and increasing muscle mass, according to the International Society of Sports Nutrition . Creatine monohydrate is an ergogenic supplement, which refers to its performance-enhancing qualities.
When there is not enough potassium in the blood, called hypokalemia, muscles may not be able to contract properly, leading to muscle weakness. 10. Hypomagnesemia : Magnesium deficiency, or hypomagnesemia, can lead to an electrolyte imbalance between magnesium and potassium levels.
Effective Workouts for Fast Growth
Examples include squats, deadlifts, and bench presses. High-Intensity Training: Incorporating high-intensity intervals can stimulate muscle growth and improve endurance. Change your workout routine periodically. This will keep challenging your muscles in new ways.
The lats tend to be one of the hardest muscles to develop.
"Muscles grow stronger only if you keep adding resistance," says Pedicini. Two days is plenty. Ideally, you should do weight training at least twice a week. "Two days of full-body training can produce measurable changes in muscle strength," says Pedicini.
Resistance training for muscle gain
Resistance training promotes muscle growth. Examples of resistance training include the use of free weights, weight machines, your own body weight or resistance bands. Suggestions include: Train just two or three times per week to give your muscles time to recover.