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What Are Good Supplements for Gaining Muscle?

Muscle is gained by contracting them against a heavy resistance, such as weights, according to "Structure & Function of the Body" by Gary Thibodeau. Weightlifting increases the amount of myofilaments in each muscle fiber, which increases muscle mass. Inactivity for a prolonged amount of time can cause muscles to shrink. Though supplements cannot make the body gain muscle, they can give your body the endurance for the workouts needed to gain muscle and keep you strong and healthy during muscle gain.

  1. Magnesium

    • Popeye was right. Spinach is good for your muscles.

      Magnesium helps turn food into energy, the energy your body needs to work out, and it's also important in muscle flexibility. A deficiency of magnesium, according to Rodale Health Books' "Healing With Vitamins,", can cause the muscles to cramp. The recommended dosage of magnesium is 400 mg a day. It can be naturally found in brown rice, avocados, spinach, almonds and raisins.

    Manganese

    • Nuts will help give a weightlifter more energy.

      Manganese helps with metabolism and can be of great help when trying to gain muscle. It keeps away inflammation that can be caused by over-working your muscles. A deficiency in manganese can cause muscle weakness. Recommended adult dosage is 2.5 to 5 mg a day. Find manganese naturally in nuts, whole wheat and spinach.

    Calcium

    • Milk, it does the body --- and muscles --- good.

      Calcium aids in bone health. Without healthy bones, a person who wants to gain muscle will not be able lift the weight needed to do so. According to "Williams' Essentials of Nutrition & Diet Therapy" by Eleanor Schlenker, calcium also aids in proper muscle contractions. Calcium recommendations, according to "Healing With Vitamins,", are 1,000 mg a day; and for the body to properly use the calcium, it also needs 400 international units (IU) of vitamin D each day.

    Potassium

    • An apple a day helps muscle growth.

      Potassium is important for muscle activity, according to "Williams' Essentials of Nutrition & Diet Therapy." For healthy muscles during workouts in which muscle might be gained, get the recommended dosage of 4 g of potassium through apples, bananas, carrots or oranges.

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