Building muscle isn’t all about protein. These nutrients can grow your muscles, too! Karen Ansel, M.S., RDN, is a nutritionist, journalist and author. In her 20-plus years of experience, she has written hundreds of health-focused articles about food, nutrition, fitness and wellness. Her work has appeared in EatingWell, Prime Boosts Pills Women's Health, Weight Watchers, Men's Health, Shape, Woman's Day, Prevention, Fitbit and other publications and websites. Building muscle takes more than a high-protein diet. While protein gets all the glory, there’s a wide range of nutrients that are needed to support muscle development, recovery and strength. What nutrients help build muscle? And what are the best muscle-building foods? We spoke with registered dietitians to learn which nutrients beyond protein can help support your fitness goals and how to get them. Here’s what they told us. Of course, protein is important for muscle building and repair. However, carbohydrates provide energy for exercise and help replace muscle glucose stores, known as glycogen.

Studies show that glycogen also plays a role in muscle repair and growth. "When combined with protein, carbohydrates can enhance muscle protein synthesis," says Samantha DeVito, M.S., RD, CDN, a New Jersey-based dietitian. "Before a workout, try a small serving of carbs at least one hour before training, like bananas or dates," says DeVito. Other energizing carbs to eat before a workout include oatmeal, ready-to-eat whole-grain cereal, crackers or a fruit smoothie. Afterwards, DeVito recommends replenishing with carbs and protein to aid muscle recovery. While calories are not technically a nutrient, looking at calorie counts can help show you how much energy is in your food. And consuming sufficient calories to support the muscle-building process is also key. "You cannot build muscle effectively if you aren’t eating enough calories," says Dana Sowards, M.S., RDN, CSSD, a dietitian and board-certified specialist in sports nutrition. For some people, eating enough calories to support muscle gain can be a challenge.

If that sounds familiar, Sowards recommends eating small, frequent meals and snacks to make sure you’re getting enough fuel to support muscle growth. This can also help prevent any gastrointestinal symptoms associated with eating larger meals, especially if you’ll be exercising. Omega-3 fatty acids, particularly EPA and DHA, may promote muscle health. They do this by preventing muscle breakdown and stimulating muscle synthesis, especially among older folks or those who are less mobile due to injury or illness. "Several studies have highlighted their ability to enhance the anabolic response to insulin and amino acids, suggesting that omega-3s help optimize muscle protein turnover," says Johannah Katz, M.A., RD, naturally found in red meat and fish, they are a fraction of the amount in supplements linked to better athletic performance. Lift weights. Regular resistance training is necessary for building and maintaining muscle mass. Focus on compound movements, like squats and dead lifts, for the best results. Eat consistently. It’s easy to focus on muscle-building nutrition on workout days. But for optimal growth and repair, give your muscles the nutrients they need every day. Our 7-Day Meal Plan to Gain More Muscle can get you started. Feed your muscles frequently. Of course, protein still matters. In fact, consuming sufficient protein is our No. 1 habit if you're trying to build muscle. However, since our bodies don’t store protein, it’s important to eat it at every meal to make sure your body has a steady supply.