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10 Nutrients that are Vital for Muscle Building


Nutrients for muscle building is important, whether you’re looking to get a bit leaner, or truly start bulking. You may also be wondering how to improve your diet and what nutrients you should be taking. 

then you may be wondering how to improve your diet to start building muscle. Unhelpfully, there are a lot of bogus nutrition facts out there, with some asking you to strip down your diet to the bare minimum, or others that are tied to branded supplements. Fortunately, Jozi Iron is here to help.

10 Nutritional Compounds that are Essential for Bodybuilding

Instead, it is better to take a far more balanced approach. Building lean muscle is great for metabolism and energy, but only if you follow a healthy and stable diet plan. Keep reading our very first blog post as we reveal the 10 nutrients you need t focus on to help you build the body of your dreams.

1.  Protein

Let’s get the most obvious one out of the way first: protein is the royalty of muscle-building. If you are trying to bulk and grow your muscle, you will need a generous amount of protein in your diet.

2. Carbohydrates

Be wary of nutritionists or internet ‘gurus’ who ask you to cut out carbs: these are one of the biggest sources of energy for your muscles. Keep a varied amount of wholegrain, fruit and veg in your diet.

3. Magnesium

There are two main benefits of magnesium: it aids your sleep quality (ideal for re-energising after long workouts) and it helps to prevent muscle cramps.

4. Iron

Iron is not only good for preventing anaemia (especially for women looking to build muscle) but also to help carry oxygen to the muscles.

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5. Calcium

Calcium is a bit of a two in one, as you’ll not only build bone strength (that has to be a fundamental part of your overall health if you’re looking to build muscle) but it also contains the protein components of myosin and actin.

6. Vitamin D

Unfortunately, in colder countries, this particular vitamin is harder to get hold of, as it’s best absorbed through the sun’s rays. However, it is readily available in supplement form, which is ideal as it helps with testosterone, a hormone that is essential for muscle growth.

7. Glutamine

A bit of an obscure one, but glutamine is an amino acid that is vital for those who love their regular workouts. This one is necessary for the function of muscle repair.

8. Potassium

Muscle cramps aren’t fun for anyone, and a lack of potassium when muscle building could cause plenty of uncomfortable aches and pains.

9. Vitamin B12

You may have been recommended this vitamin if you’ve frequently felt low or down in the dumps, but it’s also necessary for your red blood cell development, which like iron, is necessary for encouraging oxygen to your muscle groups.

10. Omega 3

Last, but certainly not least, is Omega 3. This has two major benefits, the first of which is your immune system. It is also great for heart health, which is vital if you are going to start bench-pressing or hitting the intense cardio machines at the gym.

Find Everything You Need Online when You Shop Jozi Iron

The best way to get a balance of all these nutrients is to eat a healthy, balanced diet. However, in a colder climate, or if your diet has hitherto been a bit unhealthy, you may need to add supplements to prevent aches and pains while you build muscle. Be sure to check out our store to find all the nutritional supplements and performance enhancers you need, and do get in touch with any questions or special requests.

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