When thinking about gaining muscle mass, the first thing many people think of is combining high-intensity training with high protein intake. But in reality, in order for muscles to grow well, the body also needs many other nutrients in addition to protein.
Protein is considered the main nutrient that helps build muscle mass. This is because protein contains important amino acids that muscles need to grow. A gym-goer needs to consume about 25 to 30 grams of protein in each meal, according to the health website Healthline (USA).
Salmon is rich in omega-3 fatty acids which stimulate the growth of new muscle tissue.
Besides protein, for muscle growth the following nutrients are also needed:
Starch
Carbohydrates are the body’s main source of energy, especially during exercise. When consumed, carbohydrates are converted into glycogen and stored in the muscles. Carbohydrates also aid in muscle recovery and growth after exercise, especially when combined with protein.
To ensure the body has enough energy, people should eat some starch about 1 hour before the workout. After the workout, eat both starch and protein so that the muscles can recover and develop optimally. The type of starch people should eat is complex starch such as potatoes, fruits, whole grains or beans, while limiting white starch.
Omega-3 fatty acids
Omega-3 fatty acids are important nutrients for maintaining healthy muscles, especially in older adults or those with reduced mobility. These fatty acids help increase the body's ability to use other nutrients, such as insulin and amino acids. This helps prevent muscle loss and stimulates the growth of new muscle tissue.
People can get omega-3 fatty acids by adding salmon, tuna, herring, chia seeds, flax seeds, or walnuts to their diet. Taking supplements is also a way to get omega-3 fatty acids.
Magnesium
Magnesium is essential for muscle and nerve function and recovery from exercise. It also helps balance electrolytes and reduce the risk of cramps. Foods rich in magnesium include nuts, spinach and whole grains.
Iron
Iron is an essential component of hemoglobin, a key protein in red blood cells. Red blood cells carry oxygen from the lungs to organs and muscles. Iron deficiency can cause fatigue, reduce exercise performance, and slow muscle recovery, according to Healthline .
Source: https://thanhnien.vn/4-chat-dinh-duong-ngoai-protein-giup-phat-trien-co-bap-185241225164122997.htm
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