7 Vital Nutrients for Body Building

Nov 23, 2022 by Adhip

Your body is a machine that constantly reinvents itself which is why it’s important to safeguard your health and well-being. There are some vital nutrients you should consume to building and maintain your body. Every minute of every day, your body breaks down its tissues or recycles them by turning them into something new. And the materials it uses to do this are things you eat or nutrients that come from other tissues in your body.

Regardless of how old your Facebook profile says you are, your body is undoubtedly much younger. Despite providing an abundance of feel-good hormones, exercise will also just as quickly try and put your body in a state of stress. All the cells in your body work hard while you exercise, which is why it’s incredibly important to take on a healthy diet.

Here are the vital nutrients you should consume to build and maintain muscle:

Nutrients for Body Building

1. Protein

Protein is one of your body’s most important macro nutrients for body building because it contains amino acids that you can’t produce on your own. This nutrient is responsible for muscle growth and repair. Simply eating protein does not always cover all the essential needs, especially after exercise. Protein is essential for building and maintaining lean muscles, but it also helps with the production of enzymes and hormones that communicate with the body to repair itself.

Research shows that adults need at least 25-35 grams of protein per meal to stay strong, ward off death, and feel energized. So, if you’re looking to build strength in the gym or improve your quality of life as you age, there’s no question: Protein has many key benefits.

Dairy, meats, beans and other legumes, and seafood are just a few of a list of high-protein foods. You can also find soy and eggs in this category.

2. Vitamin D

The sunshine vitamin is important for maintaining strong bones, but it also benefits your body building. The supplement is vital for strong glutes and biceps, as well as other areas of the body. With adequate calcium intake, not only can you keep your bones healthy, but it may also help maintain muscle health in the long run. A person with low levels of this mineral will have an increased risk of falls as a result.

Vitamin D is associated with healthy hormone levels that promote muscle growth. Fatty fish, salmon, and sardines, for example, fortified yogurt and milk as well as orange juice are some of the best sources of Vitamin D. Some great examples are mushrooms and eggs.

3. Calcium

A new study has shown that calcium is good for more than just bone health. Turns out it also plays a vital role in muscle building. Calcium is an essential part of muscle contraction which is why you need it to do exercises. 

It’s really important if you want to build muscle and be stronger because it helps release calcium into your muscles, which makes them contract.

Calcium has more than one role. Apart from helping in building healthy bones, it also aids muscle development and helps prevent osteoporosis. Muscles are made of two protein filaments: myosin and actin. 

Muscles rely on a process called muscle contraction, which is the sliding of filaments over each other to convert ATP- the way your body stores and uses energy. More ATP is needed the more you exercise, so it’s important to take care of this process.

Yogurt, fortified milk, cereals, cheese, tofu, and spinach are good sources of calcium.

4. Magnesium & Zinc : Nutrients for Body Building

Zinc plays a major role in the body because it boosts the immune system, increases stamina for workouts, and speeds up muscle recovery after exercise. Noting that zinc also aids in muscle protein synthesis – the process by which the protein you eat becomes part of your muscles. Zinc is an essential mineral for the human body and is important for many reasons. 

One of which is that it helps to boost the immune system, keep exercise workouts strong and maintain muscle health – such as with protein synthesis. The University of Missouri has concluded that zinc is instrumental in the ability of insulin-like growth factor – released after a workout to promote muscle growth – to do so.

 Simply put, magnesium is one of the best minerals for stress relief and best nutrients for building a body. It plays a key role in managing muscle cramps and maintaining proper blood pressure levels. Along with calcium, it promotes better sleep and helps reduce high blood pressure.

5. Creatine

Creatine is a popular supplement among bodybuilders and everyday folk alike, with good reason. The natural compound can help you achieve optimum workout performance. 

It has been proven to reduce indicators of depression, cardiovascular diseases, and cancer. Apart from that, it also helps fight depression and elevate the level of oxygen in your body.

Creatine does not definitively put on muscle, but it does make it easier for your muscles to train at a higher intensity. It is sometimes used as a bodybuilding supplement and has been scientifically proven to increase muscle size. Creatine can have a direct effect on your strength and stamina while you perform intense activities- like lifting weights or sprinting.

Leafy greens, legumes, beans, other vegetables, squash, nuts and seeds, and whole grains provide a wealth of nutrients.

6. Iron

If you want to know why Popeye was chugging spinach, it’s because the healthy green veggie is packed with iron. This nutrient helps bring oxygen to muscle tissue and regulates metabolism. It also supports a healthy immune system boosts energy levels and one of the important nutrient for body building. Iron is essential for the production of red blood cells. Leafy greens, lean meats, poultry, fish, eggs, and fortified bread can all provide enough iron.

7. Nutrients for Body Building: Glutamine

You might have heard of non-essential and essential amino acids, but there are also conditionally essential amino acids. These come from plant sources and are only considered essential if you don’t eat meat or fish. Glutamine is a conditionally essential amino acid that can help with recovery from workouts and that often gets used up quickly if you’re exercising regularly.

 It’s a crucial component of muscle tissue, especially the lining of the digestive tract, which helps repair tissue when your body has experienced stress.

Glutamine plays a function in maintaining gut function and boosting the immune system. Foods rich in glutamine include chicken, fish, beef, dairy, eggs, and spinach. Brussels sprouts and fermented foods are also rich in Glutamine.


Eating a variety of healthy foods each day can help you get the nutrients you need. If you want advice on this, talk to one of our registered dietitian nutritionists in your area.

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