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Magnesium is another mineral you need for optimal muscular function. Magnesium permits nerve chemical messengers to stimulate the muscle cell so that calcium can enter muscle cells, resulting in muscular contraction. This mineral also is necessary to produce ATP or energy during aerobic and anaerobic exercise.
Vitamin E. The handful of almonds you reach for after a workout not only provides protein, healthy fats, and fiber, it's also a good source of vitamin E. This antioxidant helps cell membrane recovery from oxidative stress, such as exercise, Cuomo says. And the fast your muscles recover, the faster they'll grow.