Muscle fiber damage occurs daily from normal usage and exercise. Certain foods provide rich nutritional elements that repair and reconstruct strained muscles, according to Montana State University. Without the proper sources of nutritional supplements, the body cannot rebuild and heal itself. "The Atlanta Journal-Constitution" recommends eating foods to gain the healing nutrients as opposed to expensive and tasteless commercialized products for muscle healing.
Meats and Nuts
Protein is broken down into chains of amino acids by the body that provide the building blocks for all human cell matter. Human Kinetics states protein cannot be stored in the body, so it must be replaced with protein-rich meals daily. Sources of healthy proteins include lean meats, poultry and nuts, according to Montana State University. MSU states that a serving, or 4 oz., of lean steak provides a healing 16 g of protein.
Fruits, Grains and Cereals
Carbohydrates are broken down into simple sugars, such as glycogen, by the body and used for an energy source. "The Atlanta Journal-Constitution" suggests those who starve their bodies of carbs may not have enough fuel to heal and use their muscles. Complex carbohydrates such as whole grains, fruits and cereals provide food to the muscle fibers allowing them to heal. Human Kinetics warns too little carbs in the diet may force the body to burn proteins, rather than using it to heal muscles, for an energy source.
Shellfish and Lentils
Iron and zinc are two minerals that assist in muscle tissue healing, according to Human Kinetics. The body uses zinc to heal tissues and use protein sources, Oregon State University says. OSU states zinc naturally occurs in shellfish, beans and meats. Iron, found in meats, lentils, fortified cereals and dried fruits, provides nutrition to healing muscles with the transportation of red blood cells, according to the Vegetarian Society.
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