* fiber
* B vitamins
* magnesium
* iron
* small amounts of protein
### Why carbohydrates matter for muscle growth
If carbohydrate intake is extremely low, intense exercise may feel harder and performance can suffer.
Eating enough carbohydrates allows protein to be used primarily for repair and growth rather than being relied upon as an energy source.
## How Much Protein Do You Need to Build Muscle?
There is no single perfect number for everyone.
Protein needs depend on factors such as:
* body weight
* training volume
* age
* calorie intake
* fitness level
* whether you are gaining or losing weight
People who perform regular resistance training generally need more protein than sedentary adults.
Instead of obsessing over an exact number, focus on having a meaningful protein source at several meals throughout the day.
For example:
### Breakfast
Eggs or Greek yogurt.
### Lunch
Chicken, beef, beans, or lentils.
### Snack
Yogurt, milk, cottage cheese, or nuts combined with another protein source.
