Supporting Muscle Building with Nutrients

How nutrients support muscle building

Without supplying your body with the required nutrients, it cannot produce enough energy, nor will muscle building during strength training make significant progress. Proper nutrition is essential for building muscle mass. For athletes, the most critical nutrients are proteins, followed by healthy fats and carbohydrates. In this context, proteins serve to build muscle.

The more muscle growth needs to be promoted, the more high-quality protein a bodybuilder must consume. However, strength athletes face the problem that an increased nutrient intake normally means eating large quantities of food. Because digestion places strain on the organism, athletes consume many of the required nutrients in liquid form using protein shakes or with protein-enriched pancakes and bars. At the same time, during cutting phases, they subject themselves to strict diets to achieve better results by reducing fat cells.

Which nutrients supply muscles with energy?

Strength athletes need plenty of carbohydrates so that glycogen stores are well filled before physical exertion. If they aren't, there is a risk of hypoglycemia once glycogen reserves are depleted. On certain occasions, fast-digesting carbohydrates like glucose are necessary, such as during a marathon run. At other times, slow-release complex carbohydrates from starch make sense, such as from whole-grain bread, pancakes, or brown rice. Before intense physical performance, most athletes ensure they consume nutrients from easily digestible food that won't burden a hard-working organism with heavy digestion or a feeling of fullness.

Carbohydrates are categorized into simple sugars or monosaccharides like glucose or fructose, disaccharides and oligosaccharides like lactose or maltodextrin, and polysaccharides like starch or cellulose. Casual exercisers should limit simple sugars in their diet. They are considered fattening and are converted into fat cells when consumed in excess. The problem is that the food industry sweetens many lifestyle drinks and processed foods with refined sugar—a simple sugar. Most people are unaware of the amount of sugar they consume daily.

For athletes, on the other hand, fructose or glucose provide quick energy reserves. Generally, an athlete's diet should be healthy and balanced, incorporating as many complex carbohydrate sources as possible. Before or during a workout, however, complex carbs are too heavy on digestion. They also release sugar molecules gradually. Higher glucose intake before and during workout sessions triggers a higher insulin spike—which helps move the nutrients consumed through food into cells faster. Muscle building is accelerated. Therefore, fast-digesting simple sugars like dextrose make more sense here.

Healthy fats matter

Industrially produced, refined, or hydrogenated fats—such as margarine, refined cooking oils, or cheap industrial fats—are not considered healthy fats. Healthy fats come primarily from seeds and nuts, olives, or avocados. Margarines made from these base ingredients are recommended. Healthy cooking oils are not refined, but gently cold-pressed. This preserves not only their natural color, but also their flavor and essential nutrients. Fats are among the most important energy sources in strength training. Furthermore, fats are necessary for the human body to process fat-soluble vitamins such as A, D, or E.

It is important to distinguish whether dietary fats belong to saturated fats or to monounsaturated or polyunsaturated fatty acids. Saturated fatty acids can be produced by the body itself, but the body can also absorb them from foods like dairy products and meat. However, an excess of these fats is considered harmful to health and leads to weight gain in the long term.

Monounsaturated and polyunsaturated fatty acids are healthy. For instance, they have positive effects on cholesterol levels and support metabolic activity. Furthermore, monounsaturated fatty acids from nuts, avocados, olives, or olive oil are easily digestible. Consuming polyunsaturated fatty acids is essential because the body cannot produce them on its own. They are important for forming hormone-like substances that perform regulatory functions. The best known among polyunsaturated fatty acids are omega-3 and omega-6 fatty acids from fatty fish.

Proteins - especially important for muscle building

Proteins and the amino acids they provide are considered the fundamental "building blocks of life." A distinction is made between animal and plant proteins. While proteins provide energy to athletes and strength trainers, their primary function is building muscle. A high-protein diet is essential for muscle building in strength training. High-quality plant-based protein sources include almonds, quinoa, soy products, sunflower seeds, or spirulina algae. Animal proteins come from eggs, dairy products, fish, or meat.

The bioavailability and biological value of these proteins vary. That's why manufacturers of special protein shakes for athletes usually combine multiple protein sources. For example, easily digestible whey protein is combined with slower-digesting casein protein. In this way, required amino acids are available both immediately and over a sustained period.

Strength athletes should always consume protein and amino acid supplements shortly before and after training to promote muscle growth. If the body lacks the necessary energy during hard strength training or endurance training, it can recruit it from existing muscle mass. Therefore, protein intake after training also serves muscle maintenance. Without protein-rich nutrients providing sufficient amino acids, nothing works in endurance and strength sports.

Hypoglycemia in sports: a manageable risk

A balanced blood sugar level is essential for athletes. The risk of hypoglycemia is particularly high in strength sports and endurance sports. Dissolved glucose in the blood serves as fuel for the cells. However, during exercise, it is consumed much faster than usual. According to studies, stored glycogen reserves last for only 90 minutes of intense training. After that, sweating, dizziness, or visual disturbances occur - the classic signs of hypoglycemia. This can become life-threatening - especially for diabetics - if not addressed immediately with appropriate countermeasures.

Athletes should therefore consume sufficient carbohydrates before every endurance performance and intense workout session on the weight bench. During endurance events such as triathlons or marathons, or intense strength training, glycogen stores must also be replenished with glucose on the go. Easily digestible carbohydrate sources like bananas or granola bars are ideal. If hypoglycemia occurs, an athlete should take dextrose immediately. Small amounts of nuts can stabilize blood sugar on the go. They also provide healthy nutrients like fat and fiber. Nuts are filling without weighing you down. That's why nut-containing granola bars make sense for on the go.