The Key Amino Acids, Minerals, and Antioxidants For
Fueling your body with the proper nutrients is critical for recovery and performance inside and outside of the
Many people don’t get the right amino acids, minerals, and antioxidants to increase recovery and thus end up
sluggish and sore after their workouts.
To prevent this, there are a few important muscle
building nutrients you should constantly be eating. Read this article to learn more about these important
amino acids, minerals, and antioxidants!
For optimal recovery, your body needs amino acids – both essential and non- essential ones. The essential amino
acids are named as such because your body cannot produce them by itself – you need to consume them.
These essential amino acids are: leucine, lysine, valine, histidine, tyrosine, isoleucine, methionine,
phenylalanine, selenocysteine, tryptophan, and threonine. Amino acids are considered the “building blocks” of
protein and are requires for protein synthesis.
Without amino acids your body cannot repair muscle tissue or build new cells. As you can see, amino acids should
certainly be part of your diet. You can get essential amino acids from foods like: milk, eggs, chicken, beef, fish,
turkey, and some plant sources.
In addition to amino acids, your body requires several minerals to function and recover properly. Most essential
minerals with occur naturally in foods, so you won’t have to supplement them. Some minerals needed by your body
are: sulfur, colbalt, nickel, chromium, fluorine, boron, and strontium.
These minerals help your body during biochemical reactions during metabolism. For example, colbalt is requires
to synthesize vitamin B12, chromium plays a role in sugar metabolism, fluorine prevents dental caries, boron is
essential for the synthesis of vitamin D and calcium, and strontium is used in the synthesis of calcium within the
These minerals can be found in animal products and plant sources. You can also add a multivitamin to your diet
if you feel like you are deficient in these minerals.
Finally, antioxidants should be an important part of your diet for optimal muscle recovery. An antioxidant, by
definition is a molecule that is capable of stopping the oxidation of other molecules.
Antioxidants have been getting a lot of attention recently for the role they could potentially play in the
prevention of cancer, coronary heart disease, and other illnesses. Studies have shown that an increase in
antioxidants within the body can increase performance and decrease recovery time. Antioxidants can be found in
fruits and vegetables – so eat lots of those!
While all these nutrients are important parts of your diet, you should also make sure to get the proper amount
of macronutrients – protein, carbohydrates, fats. Consuming the recommended amount of these macronutrients, and
getting them from unprocessed foods will ensure that you get all the minerals, amino acids, and antioxidants your
body needs to recover properly.
While training, you should also make sure that you are getting enough rest in between workouts and that your
sleep schedule is normal. This will make a huge impact on your recovery!
Hopefully this article has helped you realize the importance of amino acids, minerals, and antioxidants in your
diet. Consume as many as you can, get enough rest, and you will recover faster and more efficiently than ever!