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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
For muscle growth, a well-balanced diet rich in specific nutrients is essential. Here is a quick overview of the key nutrients that support muscle development.
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Protein helps build blocks for muscle growth and provides essential amino acids. Protein can be found in chicken, fish, beans, and tofu.
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Vitamin B boosts energy and helps in muscle recovery. Add lean meats, whole grains, and leafy green vegetables to cover vitamin requirements.
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Minerals such as calcium, potassium, and magnesium help with muscle relaxation. Include leafy greens, nuts and dairy products in your diet.
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Zinc helps repair and grow muscle. Adding seafood, lean meats, and seeds to your diet can help.
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Iron is essential for the transportation of oxygen to muscles. Iron is a must, especially for those who are engaged in intense workouts. Red meat, poultry, and legumes can fulfil the iron requirements.
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A diet rich in these nutrients supports muscle growth, recovery, and overall performance.
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