Let’s start with the basics: you’re not going to build muscle nearly as efficiently if your diet lacks protein. When we consume protein-rich foods, our bodies break that protein down into individual amino acids, which are then used to build our muscles via a process called muscle protein synthesis (MPS). Many experts recommend spreading your protein intake throughout the day for optimal MPS, consuming around 20-30 grams of protein per meal. One serving of Ka’Chava contains 25 grams of quality protein from sources such as pea protein, whole grain brown rice, sacha inchi, amaranth, and quinoa.

Iron not only helps to produce hemoglobin—a protein that allows red blood cells to carry oxygen all over the body—but it’s also needed to form myoglobin, a protein found in skeletal muscle cells. Essentially, myoglobin serves as a local oxygen “reservoir,” providing oxygen to muscles during periods of intense workouts when blood oxygen delivery isn’t sufficient. Many factors go into energy production in muscles, but it’s fair to say that oxygen is one of the most essential components. Ka’Chava contains 30-42% of your daily iron needs from plant-based sources such as chia seeds, amaranth, and oats.

Electrolytes are a class of minerals that include magnesium, potassium, sodium, calcium, chloride, and phosphate—and they’re needed to perform a range of vital bodily functions, including keeping you hydrated and maintaining proper nerve and muscle function. For example, calcium and magnesium are essential for proper muscle contraction (and thus muscle building), and sodium plays a vital role in maintaining proper fluid balance in the body. Put simply, if you like to move your body, electrolytes are your friend, and Ka’Chava contains a balanced blend of all the electrolyte minerals.

Oxidative stress is a natural byproduct of physical activity, which means your muscle cells may have to combat a free radical or two when you’re getting active. Vitamin E is a fat-soluble antioxidant that contributes to your cells' defenses by fighting free radicals right at the surface of your cells. Foods such as flaxseeds and sacha inchi contain vitamin E, and one serving of Ka’Chava includes 67% of your daily vitamin E needs.

Vitamin C is another antioxidant nutrient that contributes to the protection of your cells from oxidative stress. Vitamin C also helps maintain vitamin E's antioxidant activity and improves iron absorption, particularly from plant sources. Additionally, 1-10% of muscle tissue and 60% of the cartilage in your joints is composed of the structural protein collagen, which vitamin C plays a crucial role in synthesizing. Foods such as citrus fruits, blackberries, spinach, and broccoli contain vitamin C, and one serving of Ka’Chava includes 33% of your daily vitamin C needs.

Vitamin D plays an essential role in your musculoskeletal system and is particularly crucial for maintaining normal muscle function. Unfortunately, most Americans aren’t getting optimal levels of vitamin D. While vitamin D is often difficult to find from plant-based dietary sources, Ka’Chava contains 25% of your daily needs.