Author Raymond Kneipp

Muscle Building Necessities

Aug 30, 2021
Muscle Building Necessities

What The Body Needs To Build Muscle

The body needs much more than just protein to build muscle. Proteins are the building blocks of muscles. Without protein, you will not reach your goals. Your body needs nutrients, calories, and, most importantly, water.


Staying hydrated is essential to building muscle. The body uses water to transport nutrients needed to produce protein and glycogen structures which are the building blocks of muscles. Furthermore, staying hydrated results in optimal performance since water transports electrolytes to your muscles, enabling them to contract quickly and effectively.


Like a car needs gasoline to drive, your body needs carbohydrates to function. Along with protein and fat, carbohydrates are one of the three macronutrients in food. Carbs are our primary source of energy during training so, without them, you can not get to the same level of intensity. The more active an individual is, the more carbs they need to keep up their energy levels.

Carbohydrates are not all created equally. You should fuel your body with whole-grain, high-fiber complex, healthy carbs.

Carbs are broken down into sugars (glucose, fructose, and galactose) during digestion. They are used either quickly or stored in your liver and muscles to use later. Different carbs digest at different rates. Simple carbs break down quickly and give you a quick burst of energy. Complex carbs are broken down slowly and give you a constant supply of energy.

  • Preworkout. Consume a slice of whole-grain toast or half a banana 45 to 60 minutes before training. Doing this will fuel your body with easily digestible energy without the digestion process interfering with your workout.
  • Intra-workout. Consume simple sugars that are quickly absorbed if you are working out for more than 90 minutes. Simple sugars will increase your energy level so your body can focus on working your muscles and not breaking down complex carbs.
  • Post-workout. After an intense workout, you should focus on replacing the lost glycogen. Consume complex carbs paired with protein to repair and grow your muscle tissue.
  • Amino Acids

    Amino acids are found in protein and are essential for muscle growth. Essentials amino acids are not produced by your body so, you must incorporate them into your diet. Amino acids help your body rebuild muscle tissue.


    This non-essential amino acid can help buffer the cramps and soreness you get from tough strength training sessions, meaning you can train more effectively and frequently.


    Magnesium is a micronutrient that is important to building muscle tissue. Magnesium blocks calcium which helps your muscles relax after being contracted. Low magnesium levels can cause you to suffer from muscle cramps and spasms.

    Vitamin D3

    This vitamin is produced in the skin using sunlight. Vitamin D3 can increase levels of anabolic hormones like testosterone. Higher levels of Vitamin D are associated with lower injury rates, higher muscle growth, and increased sports performance.