6 Nutrients to Help Build Muscle That Aren’t Protein

Nov 05, 2024

Building muscle isn’t all about protein. These nutrients can grow your muscles, too!

Karen Ansel, M.S., RDN, is a nutritionist, journalist and author. In her 20-plus years of experience, she has written hundreds of health-focused articles about food, nutrition, fitness and wellness. Her work has appeared in EatingWell, Women's Health, Weight Watchers, Men's Health, Shape, Woman's Day, Prevention, Fitbit and other publications and websites.

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Building muscle takes more than a high-protein diet. While protein gets all the glory, there’s a wide range of nutrients that are needed to support muscle development, recovery and strength.

What nutrients help build muscle? And what are the best muscle-building foods? We spoke with registered dietitians to learn which nutrients beyond protein can help support your fitness goals and how to get them. Here’s what they told us.

Of course, protein is important for muscle building and repair. However, carbohydrates provide energy for exercise and help replace muscle glucose stores, known as glycogen.

Studies show that glycogen also plays a role in muscle repair and growth. “When combined with protein, carbohydrates can enhance muscle protein synthesis,” says Samantha DeVito, M.S., RD, CDN, a New Jersey-based dietitian.

“Before a workout, try a small serving of carbs at least one hour before training, like bananas or dates,” says DeVito. Other energizing carbs to eat before a workout include oatmeal, ready-to-eat whole-grain cereal, crackers or a fruit smoothie. Afterwards, DeVito recommends replenishing with carbs and protein to aid muscle recovery.

While calories are not technically a nutrient, looking at calorie counts can help show you how much energy is in your food. And consuming sufficient calories to support the muscle-building process is also key. “You cannot build muscle effectively if you aren’t eating enough calories,” says Dana Sowards, M.S., RDN, CSSD, a dietitian and board-certified specialist in sports nutrition.

For some people, eating enough calories to support muscle gain can be a challenge. If that sounds familiar, Sowards recommends eating small, frequent meals and snacks to make sure you’re getting enough fuel to support muscle growth. This can also help prevent any gastrointestinal symptoms associated with eating larger meals, especially if you’ll be exercising.

Omega-3 fatty acids, particularly EPA and DHA, may promote muscle health. They do this by preventing muscle breakdown and stimulating muscle synthesis, especially among older folks or those who are less mobile due to injury or illness. “Several studies have highlighted their ability to enhance the anabolic response to insulin and amino acids, suggesting that omega-3s help optimize muscle protein turnover,” says Johannah Katz, M.A., RD, LDN, a Florida-based registered dietitian.

Omega-3 fatty acids are primarily found in fatty fish like salmon, mackerel and sardines. But most of us don’t eat nearly enough of them. If you could use some ideas, try one of these healthy omega-3 recipes.

Vitamin D plays a role in muscle health. Yet, like omega-3s, most of us need more. What makes this nutrient so important for muscle health? "Vitamin D regulates calcium levels, which muscles need to contract properly during workouts, and supports fast-twitch muscle fibers, helping improve strength and performance,” says Shannon Western, B.Sc., M.Sc., ANutr, founder of Ease Nutrition Therapy in the U.K. “Plus, its anti-inflammatory benefits may help reduce soreness and speed up recovery."

The best sources of vitamin D include fatty fish and fortified dairy. Exposure to sunlight can also help. In addition to eating vitamin D-rich foods, Western recommends spending 20 to 30 minutes outside in the sun daily. But if you don’t consume many vitamin D-containing foods or don’t get outdoors often, talk to your health care provider about a supplement.

Magnesium is another nutrient that is often overlooked when it comes to muscle health. For starters, magnesium is involved in more than 300 reactions in the body, many of which help your muscles use energy. “Magnesium additionally aids in muscle building by supporting protein synthesis, a critical process for muscle growth,” says Megan Huff, RD, owner of Nutrition by Megan. “It also helps with muscle relaxation and reduces soreness, promoting faster recovery after exercise.”

Top sources of magnesium include spinach, almonds, cashews, peanuts, and pumpkin and chia seeds. Some electrolyte powders also contain small amounts.

Creatine is one of the most widely studied supplements for improving muscle strength and power. How does it work? “Creatine doesn't directly build muscle, but it gives your muscles the energy to perform better,” says Maria Lucey, a registered dietitian based in Ireland. “By boosting your ability to lift heavier weights or push through an extra set, it can lead to more strength gains over time that contribute to muscle growth.”

While small amounts of creatine are naturally found in red meat and fish, they are a fraction of the amount in supplements linked to better athletic performance.

Here are some other things you can do to build muscle:

While protein is essential for muscle growth, it’s only one piece of the puzzle. A balanced approach that includes a range of nutrients like omega-3 fats, vitamin D, magnesium and creatine, plus sufficient calories and carbohydrates, helps maximize your muscle-building potential. With the right nutrients, a consistent fitness routine and plenty of rest, you’ll be well on your way to achieving your goals!

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