Muscle building is a core part of working out, whether you are into weightlifting or bodybuilding. But many elements play into building and toning muscle, well beyond the confines of lifting weights or using your body’s weight. There’s rest, hydration, and more importantly, nutrients.

It’s why many athletes, bodybuilders, and weightlifters turn to supplements and steroids from reputable institutions like and the likes. Because food doesn’t provide all the nutrients they need for bulking and toning in tandem with their routines, or they need that extra edge to get it just right.

In this article, we’ll explore these essential nutrients and their affiliation with muscle building.

The Nutrients

The nutrients outlined in this section are carefully curated for their effects on muscle building—a talking point explored below:


Glutamine is essential for muscle repair, an effect that continues as far as the digestive tract’s lining, particularly after stressing the body with high-intensity exercises, such as HIIT and weightlifting. This nutrient also works for uplifting immunity and regulating gut function.


Protein is readily the most essential nutrient required for muscle building, obviously, due to its leucine and amino acid content. It’s why proteins are known as synthesizers, prevent the breakdown of bodily muscles for energy during physical activities, and help in the development of new muscle. While proteins are present in many whole foods, muscle building requires even more protein and of a certain quality too. It’s why bodybuilders, weightlifters, and athletes resort to supplements like protein bars, shakes, and powders to up their protein intakes.


There are two categories of B vitamins depending on essential functions: Folic acid and B12 help synthesize proteins for tissue repair and muscle building after working out, while vitamins B6, thiamine, biotin, niacin, riboflavin, and pantothenic acid help with energy production. Vitamin B12 also contributes to mental clarity, helping to dissipate brain fog and feelings of listlessness.


Deficient magnesium levels might be responsible for unusual feelings of tiredness. Magnesium is a de-stressing nutrient that helps the muscles relax and avoid or stop cramping. Paired with calcium, the nutrients encourage quality sleep and manage blood pressure. You can add magnesium to your diet via whole grains, squash, legumes like beans, seeds, leafy greens, and nuts.


Beta-alanine is an amino acid, albeit the non-essential kind. Nonetheless, like magnesium, it has anti-cramping characteristics that help post-workout rest and recovery. It creates carnosine, a chemical that regulates muscle pH, inhibiting the buildup of lactic acids, which trigger cramping and fatigue.


This nutrient is present in blood and is responsible for transmitting oxygen in muscle tissue. It also maintains metabolism and uplifts immunity. Deficient iron levels make for a poor circulatory system, incapable of transporting much-needed oxygen and other nutrients across the body. Iron can be found in everyday foods like fortified whole grains, fish, leafy greens, eggs, fish, and poultry.


Carbs are energy producers, making them excellent fuel sources during high-intensity exercises. Without them, you’d struggle with resistance training, and feel tired faster. It’s why some recommend eating carbs before and after intense sessions to fuel the body and hamper breaking down muscles for energy.

Categories: Health

Nicolas Desjardins

Hello everyone, I am the main writer for SIND Canada. I've been writing articles for more than 12 years and I like sharing my knowledge. I'm currently writing for many websites and newspapers. I always keep myself very informed to give you the best information. All my years as a computer scientist made me become an incredible researcher. You can contact me on our forum or by email at [email protected].