Nutrition: The 4 Essential Elements for Muscles

Beyond that, our muscles particularly appreciate omega-3 fatty acids. And for good reason: "they reduce the breakdown of proteins caused by exercise. To build muscle, you need to store new proteins faster than your body burns them," explains Dr. Paul Wiesel, a gastroenterologist in Lausanne, Switzerland. So, opt for mackerel or anchovies. And don't hesitate to add 3 to 4 tablespoons of olive, rapeseed-olive, or rapeseed-walnut oil to your salads.

Also provide them with vitamin C, "involved in the formation of collagen which helps keep your muscles and joints strong and healthy," continues the doctor. So dive into fresh fruits and vegetables, especially kiwi or red peppers, broccoli or even watercress!

Finally, don't forget... water! Indeed, "muscles are made up of 80% water, so keeping them hydrated plays a key role in their development. Even minimal dehydration can significantly hamper your performance and recovery," concludes Dr. Wiesel.

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