When it comes to muscle health, protein gets all the glory. It makes sense — the amino acids that make up every gram of protein you eat are the same ones that make up your body’s muscles, explains food scientist and board-certified sports dietitian Joy Dubost.
In fact, most adults need 25 to 35 grams of protein at each meal (think a cup of Greek yogurt with slivered almonds at breakfast, a chicken breast with lunch and a stir-fry with a cup of tofu for dinner) to keep their muscles strong and healthy, and to even ward off risk of death, current research suggests. So, if you’re looking to build strength in the gym, retain muscle mass and functionality as you age or lengthen your lifespan, no question: Protein’s important.
[See: High-Protein Breakfast Ideas.]
Still, protein isn’t the only fuel powering your muscles. Here, experts share five other nutrients that can improve your muscle (and total-body!) health:
1. Calcium
We’ve long loved calcium for building strong bones, but it may be equally important for building strong muscles. “Calcium regulation is an essential part of muscle contraction and therefore, building muscle,” says Jim White, owner of Jim White Fitness Studios in Virginia and a spokesperson for the Academy of Nutrition and Dietetics. After all, a release of calcium into your muscles jump-starts every contraction they make — whether you’re typing on the computer or running on the treadmill.
Muscle up: Most adults need between 1,000 and 1,300 milligrams of calcium per day, and an 8-ounce glass of milk will get you about one-quarter of the way there. Apart from dairy, Dubost recommends filling up on leafy greens, salmon and tofu to reach your calcium goals. If you have trouble reaching yours, talk to your doctor about supplementation, she says.
[See: 7 Ways to Get Calcium Beyond Milk.]
2. Vitamin D
Vitamin D is such a copycat. Like calcium, it not only promotes bone health, but it may also help keep your muscles in tip-top shape. For example, one review published in Therapeutic Advances in Chronic Disease concluded that vitamin D deficiency — which is all too common in both children and adults — is linked to poor muscle health and function. And, in older adults with low D levels, supplementation can decrease the risk of falls, a side effect of declining muscle health. However, the researchers note that the jury’s still out on the effects in younger adults and children.
Muscle up: Whatever your age, prioritize healthy vitamin D levels by soaking up sunshine (while wearing sunblock, of course). That’s how you come across the vast majority of your vitamin D; the body produces it in response to sun exposure. However, you still get some D from egg yolks, mushrooms, fatty fish and fortified dairy, Dubost says.
3. HMB
Also known as beta-hydroxy beta-methylbutyrate, HMB floats through your bloodstream in small amounts after your body breaks down leucine, an amino acid found in some protein sources including eggs, soy, meat and fish. Research is increasingly showing that HMB slows the breakdown of muscle, especially in untrained, sedentary or bedridden adults. For instance, in one Clinical Nutrition study of older adults who were on bed rest, those who took HMB lost significantly less muscle mass than those who didn’t supplement.
Muscle up: Most studies on HMB and muscle health involve taking 1 gram doses three times per day — the equivalent of eating about 600 grams of protein or 60 grams of leucine per day. Since that’s impossible to achieve through whole foods, HMB supplementation is key. “Since this supplement doesn’t last long in the body, smaller, spread-out doses are more effective,” White says. Many protein shakes include HMB, so make sure to read labels before you buy. HMB powders are another great option. While research shows HMB is safe, it’s best to talk to your doctor before taking any supplements. “Since supplements are unregulated, it’s smart to look on the label for a certification such as NSF, an organization that checks out supplements to be sure what’s on the label is truly what’s inside,” White says.
4. Zinc
“Zinc works to boost the immune system, keep workouts strong and help muscles repair from exercise,” says White, noting that zinc also aids in muscle protein synthesis — the process by which the protein you eat becomes part of your muscles. 2016 research from the University of Missouri suggests that zinc is vital to the ability of insulin-like growth factor — a hormone that promotes muscle growth and is released following muscle-strengthening exercises such as resistance training — to do its thing in muscle cells.
Muscle up: Red meat and poultry are the main sources of zinc for most Americans, but oysters are the single-richest source out there. A single serving will score you five times your daily recommended intake. Vegetarian options include beans, dairy and peas. Adults need 8 to 13 milligrams per day, with the greatest needs in pregnant and breastfeeding women, according to the National Institutes of Health.
5. Creatine
Not a bodybuilder? You still need to keep reading. Creatine has every reason to be as popular among everyday folk as it is with professional weightlifters. After all, apart from helping to fight depression, cardiovascular disease and possibly even cancer, the natural compound can help you take every workout to the next level to get more muscle benefits out of every workout — especially if you’re into high-intensity exercise, according to Dubost. “Creatine does not directly produce bigger muscles, but rather supports muscles to train at a higher intensity,” she says. “With creatine, muscles may be able to increase in size due to the increase in harder training.”
That’s because, when performing high-intensity activities such as strength training and sprinting, the body uses creatine phosphate (what creatine converts to in your body) as its primary energy source. However, your body naturally stores very little creatine phosphate, so it runs out fast. For example, one Journal of Strength and Conditioning Research review determined that, on average, taking creatine increases the number of reps you can perform of any given exercise by 14 percent. Better workouts mean better results.
[See: 5 Strength Machines You Should Start Using ASAP.]
Muscle up: You can get creatine from meat, but a balanced diet usually only provides about 1 gram per day, while a scoop of creatine powder contains anywhere from 3 to 5 grams, Dubost says. Again, talk to your doctor before beginning any supplements, but know research consistently shows that creatine supplementation is safe and healthy, she says. Look for the words “creatine monohydrate” on the label. It’s the most widely studied form of creatine.
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5 Muscle-Building Nutrients That Aren’t Protein originally appeared on usnews.com
