Healthy Foods For Muscles

Ivan Red Jr. Author: Ivan Red Jr. Time for reading: ~3 minutes Last Updated: August 08, 2022
Healthy Foods For Muscles

Muscles are the main organs of human movement that obey the brain and control the skeletal system. Food is an important factor in their ability to work.

Muscles are the main organs of human movement that obey the brain and control the skeletal system. They consist of elastic muscle tissue that has the ability to contract under the influence of nerve impulses. Participate in motor processes, starting with the smile and ending with the transfer of weights.

There are 640 muscles in the human body. The smallest of them are responsible for the performance of the ear "hammer", and the largest (gluteal muscles) - for the movement of the legs. The masticatory muscles and calves are the strongest in the body.

In order to perform one or another movement of the muscles, they must be provided with the necessary nutrients . Thanks to proper nutrition, they can not only function properly, but also grow.

Beef

Beef is a champion in terms of essential amino acid content. It also contains creatine, which increases muscle mass at the expense of reducing fat.

 

Eggs

The presence of lecithin in eggs is the reason why they participate in ensuring coordinated (synchronized) work of the muscular and nervous systems. In addition to protein, eggs contain a lot of vitamin D, which is necessary for the health of muscles and tendons.

 

Chicken

Like beef, chicken is involved in building muscle fibers.

 

Dairy products

Milk products are indispensable sources of organic calcium, responsible for the normal conduction of nerve impulses. They are also an excellent tool for relieving muscle pain.

 

Green vegetables

Green vegetables and leafy greens (for example: broccoli, asparagus, green beans, lettuce) give the body magnesium, which reduces congestion during prolonged work.

 

Mackerel

Mackerel is rich in useful fats, which are extremely necessary in the process of working the muscles to provide their energy.

 

Pineapple

Thanks to the enzyme bromelain in pineapple, the process of transforming the received proteins into muscle mass will take significantly less time than the time required in its absence. In addition, it protects the muscles from overload.

 

Green tea

Green tea increases muscle endurance under load. Removes lactic acid, reducing muscle pain.

 

Turmeric

Turmeric is responsible for muscle regeneration. They need it because in the process of work they can be subjected to microtraumas.

 

In the river

The essential amino acids in buckwheat push it to a place of honor among foods related to muscle regeneration.

 

Almonds

Almonds contain the most easily digestible form of vitamin E. Therefore, they help muscles recover quickly from injuries.

 

Sweet red pepper

Sweet red peppers have no equal in vitamin C. In this respect they are not inferior to lemon and blackcurrant. And since this vitamin is the most important component of collagen, the inclusion of vegetables in the menu is essential for muscle.

 

Harmful foods for muscles

Sugar, confectionery, cakes and other pastries

When confectionery is consumed, the body accumulates fat, not muscle mass.

 

Fat

The large amount of fatty food leads to the blocking of calcium in the body, and as we all know, this element is extremely important for muscles.

 

Fried dishes

The substances contained in fried foods cause irritation of nerve cells and as a result reduce muscle performance.

 

Alcohol

Alcohol blocks calcium, degenerative changes occur in muscle tissue.

 

Preservatives

Preservatives are not a good choice for the body as a whole and their inclusion in the list of harmful products for muscles is unlikely to surprise anyone.

 

General recommendations for healthy muscles

  • To ensure productive muscle activity, nutrition should be separate and 5-6 times a day. 70% of food should be taken in the first half of the day. Only then will the muscles perform the functions assigned to them.
  • During prolonged work, lactic acid accumulates in them, which can be removed with the help of complete rest and green tea, using a bicycle argometer and drinking enough water.
 
More on the topic:
  • Vertical diet to increase muscle mass
  • Sample menu and food combinations to increase muscle mass in women
  • Nutrition in amyotrophy

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