Nutrients help strengthen muscles

Carbohydrate

Carbohydrates (carbs) provide energy and are fuel for metabolism, digestive function and many other important activities. After entering the body, this nutrient is converted into glucose through the action of enzymes. Carbs support muscle recovery and protein synthesis. Exercisers should eat a small amount of carbs at least an hour before exercising. Good carbs include bananas, dates, oatmeal, whole grains, crackers or smoothies.

Omega-3

Omega-3 fatty acids have three types: DHA, EPA and ALA, which help improve muscle and exercise performance. This healthy fat is good for the brain, reduces anxiety, and improves heart health. Omega-3 fatty acids are found in fatty fish such as salmon, mackerel, sardines, and nuts.

Vitamin D

Vitamin D helps the body absorb and use calcium, enhance bone and muscle health, reduce muscle pain, and speed up recovery after exercise. This vitamin also contributes to mood regulation, reducing the risk of depression.

The body often feels tired, sore, or has severe bone or muscle weakness when lacking vitamin D. Good sources of vitamin D include fatty fish, milk, seafood, mushrooms, and eggs. Adults, pregnant and lactating women need about 600 IU of vitamin D per day. Adults over 70 need 800 IU.

Each person can spend about 30 minutes exposed to gentle sunlight to get the recommended daily amount of vitamin D. People who do not consume a lot of foods containing vitamin D or do not go outdoors often can consult a doctor to take supplements.

Magic

Magnesium participates in more than 300 reactions in the body, building muscle by supporting protein synthesis. Nutrients contribute to muscle relaxation, reduce pain, and promote faster recovery after exercise.

This mineral aids in regulating levels of calcium and vitamin D, two important nutrients for bone health. Adequate magnesium intake reduces the risk of osteoporosis in postmenopausal women. They also control glucose and insulin metabolism, reducing the risk of type 2 diabetes. Magnesium needs for an adult are about 350-400 mg a day. Sources of magnesium include spinach, almonds, cashews, peanuts, pumpkin, and chia seeds.

The body cannot build muscle effectively without calories. Divide small meals a day to ensure enough fuel to support muscle growth. This habit also prevents digestive symptoms related to overeating.