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The truth is that growing muscle when the body's systems are not in perfect shape is extremely hard, not to say impossible.
A deficiency in any one of the most important minerals will significantly reduce your training performance, it can also slow down muscle recovery, and reduce their growth.
Inversely, when the body counts with all the minerals it needs, building muscle come along naturally.
In this video, I will tell you everything you need to know about the 7 best and most important minerals that, once included in your diet, will make your muscles grow as never before.
Iron enables the transportation of oxygen from the lungs to the tissues and muscles. Therefore, a lack of iron in your diet will translate into lower exercise performance. This decrease means that your muscles won't be pushed to their limits, making muscle growth much more difficult.
Foods high in iron: Whole grains, clams, liver, lentils, and others.
Sodium increases the amount of liquid in muscle cells, speeding up their growth. It also improves the response of our muscles to insulin, filling their energy reserves faster and storing less fat.
Sodium also increases muscle strength, and improves the nerves' impulses.
We must never consume excessive amounts of sodium, because it can make the body retain unnecessary liquid.
By adding a moderate amount of salt to your food, you provide your body with all the sodium it needs to grow muscle.
Nº 5: Phosphorous
This mineral plays an important role in the metabolism of carbohydrates, proteins, and in the production of energy. It responsible for several molecules' formation, such as ATP in the muscles. ATP is the main source of energy for the muscles, who also use it to recover and grow.
Foods high in Phosphorous: Protein-rich foods, such as cheese, meat, eggs, yogurt, dark chocolate or cocoa seeds.
Nº 4: Chromium
Chromium is an essential element in carbohydrate, fat and insulin metabolism. Chromium deficiency causes glucose intolerance, a condition that must be avoided by all means; especially when the aim is to build muscle quickly.
Foods high in chromium: Oysters, liver, potatoes, whole wheat, brown rice, whole oats, among others.
Nº 3: Zinc
This mineral is involved in testosterone production, it improves appetite, and it takes part in many other processes associated to muscle growth. Taking the correct daily amount of zinc with your food (approximately 30 mg/day), makes muscle growth much easier.
Foods high in zinc: Oysters, liver, whole eggs, meat
Nº 2: Calcium
Calcium is vital for the development of muscle strength; muscular contraction is impossible without it. Consequently, calcium deficiency reduces strength, diminishes exercise performance, and produces considerable damage to the bones.
Checking if you're providing your body with the amount of calcium it needs is very important, because foods high in proteins (which are essential to grow muscle), are also very rich in phosphorous. You need to consume an equal amount of calcium to absorb most of the phosphorous you eat, properly.
Foods high in calcium: Milk and other dairy products, fish, eggs, and others.
Multiple studies prove that magnesium is very important to build big muscles quickly.
The nervous system needs it to work properly and to increase the power of the nerves' impulses to the muscles. In other words, to increase their strength.
It takes part in protein synthesis, which helps muscles recover and grow faster.
Foods high in Magnesium: Nuts and other seeds, dark chocolate, cocoa seeds, fish, spinach, beans and lentils.
These seven minerals can never lack from your diet; a deficiency in any one of them can be the difference between building big, well-defined muscles and remaining with teeny ones. So, should you get a mineral supplement, like you take a vitamin one?
The best option is to cover all your daily mineral requirements with your diet. Nevertheless; I strongly recommend taking supplemental doses of magnesium and zinc, or vitamin/mineral supplements.
Remember that you must be extremely careful about the daily amount of minerals you consume; some can be toxic if taken in excess.
I hope you can apply these tips to get a step closer to the body of your dreams. If you wish a permanent body change, click on the link just below this video.
See you soon!