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Have you ever considered how much energy your body which consists of over 600 muscles needs? In such a situation there’s always a risk of something going wrong. Many of you have probably often felt pain and rigidity in the muscles. Fortunately, most of the times these symptoms disappear on their own. In fact, for the building of muscles the dormant cells on the outside surface of the muscle fibers need to be stimulated by overworking also known as hypertrophy, which in its essence is a trauma to the muscle. It’s important to avoid their constant damaging, and one of the best ways to do that is through proper daily nutrition which will provide your muscles with the substances they need. What is the best nutrition for your muscles?
Three macrominerals provide energy to the muscles and facilitate their proper functioning. They are known as electrolytes because they transfer electric signals to the whole body which enable the contraction of muscles. They also help sustain the proper balance of fluids in the muscles. The minerals move between the blood, muscles and bones while you sleep, therefore dieticians recommend taking them as supplements just before you go to sleep, if your muscles are prone to cramps and spasms at night.
• Calcium – Muscle health is dependent on the sufficient amount of calcium. Unless you consume huge amounts of dairy products, you probably have a deficiency of this important mineral. If your body receives 1000 mg per day, you will feel the difference immediately.
• Magnesium – Magnesium is especially important for the functioning of muscles, and athletes need additional amounts of it for endurance. Due to the deficiency of minerals in soils in which fruit and vegetables are grown, many people do not reach the recommended daily dose of 400 mg of magnesium, and insufficiency quickly manifests in the muscles.
• Powerful protein – Muscles are made of proteins and it’s logical that the maintenance of adequate amounts of them is favourable to muscle health. In the end, we are what we eat. Whey protein powder is the most preferred form of protein, since it provides all main amino acids without containing any saturated fats. Also, in contrast to red meat whey protein is easily digestible and absorbed faster by the cells. In fact, whey powder is absorbed so fast that you can feel a surge of energy shortly after the intake.
Also, your body produces creatine from three amino acids, present in proteins – L-methionine, glycine, and L-arginine. The body transforms the creatine into phosphocreatine, a form of accumulated energy used by the muscles. The more phosphocreatine there is in your muscles the more efficient they are. If you take enough high-quality proteins, your body will produce the creatine it needs. A lot of professional athletes also believe that creatine supplements help them charge their muscles with energy.
• Chlorella – It possesses a diverse nutritional profile. It contains proteins and bioavailable minerals and supports muscle strength and tone.
• Hydrochloric acid – A lot of people don’t produce enough hydrochloric acid (HCl), which is important for digestion. Because of that minerals taken with food don’t reach the muscles. Despite your great effort to consume more fruit, vegetables and wholegrain foods, you probably have a deficiency of important minerals. HCl supplements compensate what the body cannot produce for one reason or another.
• Malic acid – The body synthesizes malic acid during the transformation of carbohydrates into energy. If even for a short time the level of malic acid in your body is lower, the muscles feel it immediately.
Water, warmth and training
Dehydrated muscles are more prone to spasms, that’s why it’s recommended to drink eight glasses of water per day, which guarantees that the body will be kept in a good and efficient shape. Pure bottled water is a good option, although filtered tap water is preferable. Another excellent possibility, especially for active athletes, are electrolyte drinks. Also, be extra careful with caffeine. Although it can give you energy in a short time, it is a diuretic which will deprive your muscles of the water necessary for them to be free and flexible.
Muscles don’t like the cold. So always protect them from it, get an electric cushion or blanket. And never forget to warm up with soft stretching exercises for 5 to 10 minutes before and after training.