4 nutrients that are easily lacking, causing gym workouts to not increase muscle mass

Most gym goers focus on protein or creatine to build muscle. However, recent studies show that an often overlooked but fundamental factor in muscle growth is micronutrients.

Micronutrients do not directly increase muscle mass like protein, but they regulate hormones, reduce inflammation, increase protein synthesis and improve muscle recovery. All of which are necessary conditions for the development of natural lean muscle mass, according to the health website Verywell Health (USA).

Not only protein but zinc and some other nutrients are also very important for the muscle gain process.

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Research published in the Journal of the International Society of Sports Nutrition shows that micronutrient deficiencies can reduce recovery and muscle growth by up to 30%. To effectively increase muscle naturally, in addition to protein, the body needs to absorb enough of the following nutrients:

Zinc activates testosterone

Zinc is a trace mineral that plays a central role in regulating sex hormones and protein synthesis. Zinc deficiency significantly reduces testosterone levels, the key hormone that promotes the growth and maintenance of muscle mass.

Additionally, zinc aids in muscle tissue repair after exercise by activating enzymes needed for DNA and protein synthesis. Zinc is also linked to immune health, which helps the body avoid inflammation and reduces the risk of fatigue from intense exercise.

Foods rich in zinc include beef, oysters, pumpkin seeds, and lentils. For gym-goers, 11 mg/day for men and 8 mg/day for women is the recommended intake level by the US National Institutes of Health (NIH).

Magnesium reduces muscle cramps

Magnesium is a mineral involved in more than 300 biochemical reactions in the body, including the mechanism of creating energy for cells and muscle contraction and relaxation. People with magnesium deficiency often experience muscle cramps, fatigue and poor recovery after exercise.

Magnesium helps balance electrolytes, stabilize heart rate, and reduce inflammation after intense exercise. In addition, this mineral also affects insulin sensitivity. Good insulin sensitivity helps muscle cells absorb glucose and amino acids more effectively, thereby optimizing muscle growth.

Good sources of magnesium include green leafy vegetables, almonds, bananas and oats. Adult men should get 400-420 mg of magnesium per day, while women should get 310-320 mg.

Vitamin D improves calcium absorption

Vitamin D is not only essential for bones but also plays an important role in muscle strength. Research in The Journal of Clinical Endocrinology & Metabolism shows that people with vitamin D deficiency are at risk of losing up to 30% of their muscle strength compared to people with normal levels. Vitamin D stimulates muscle protein synthesis, increases muscle contraction, and aids in calcium absorption. Calcium is an essential mineral for muscle contraction and maintenance.

In particular, vitamin D also affects the hormone testosterone. A randomized trial published in the journal Hormone and Metabolic Research found that supplementing 3,000 IU of vitamin D per day for 12 weeks significantly increased testosterone levels in men.

We can get natural sources of vitamin D by exposure to sunlight or eating salmon, egg yolks and fortified milk.

Omega-3 promotes muscle protein synthesis

Omega-3 fatty acids, including EPA and DHA, are not only good for the heart but also important for muscle development. Because omega-3 helps increase the body's ability to synthesize and use amino acids to create new tissue, especially muscles, enzymes, hormones and cells. Foods rich in omega-3 are fatty fish such as salmon, sardines, and mackerel. Plants include chia seeds and flax seeds, according to Verywell Health .

Source: https://thanhnien.vn/4-duong-chat-de-bi-thieu-khien-tap-gym-khong-tang-co-185251023193517387.htm