You use your muscles every day, in a variety of ways. Muscles in constant use often become fatigued, strained and achy. When your muscles are sore or weak, they are more susceptible to serious injuries like tears and pulls. Muscles heal more quickly when they are provided with proper nutrition. A variety of foods can help heal injured muscles.
Whole Grains and Oats
Whole grains and oats like wheat germ and oatmeal contain a variety of vitamins and minerals that aid in muscle-healing. Wheat germ contains octacosanol and vitamin E, both of which promote healing and the prevention of muscle strains. Whole grains and oats also contain silicon, which supports the formation of healthy connective tissues. In addition to wheat germ and oatmeal, whole-grain bread, fortified pastas and brown rice are excellent sources of whole-grain foods.
Fresh Fruit and Vegetables
Fresh fruit is high in antioxidants that prevent and repair muscle damage caused by free radicals. Fruits and vegetables are also considered alkaline foods, which promote muscle-healing and prevent further damage from acidic waste produced in the body. Sources include fresh berries, apples, bananas, broccoli, cabbage and mushrooms.
Salmon and Tuna
Salmon and tuna are high in muscle-healing omega-3 fatty acids. According to the University of Maryland Medical Center, omega-3 fatty acids help prevent inflammation and soreness occurring as a result of increased blood flow to the muscles. Other great sources of omega-3 fatty acids include nuts, flaxseed and shrimp.
Eggs
Eggs are a rich source of muscle-building protein; one egg provides 7 g of high quality protein. As you use your muscles, they develop tiny tears in the muscle fiber. Protein, the building block of muscle, helps heal these tiny tears. Other good sources of protein include salmon, tuna, chicken, peanut butter and lentils.
Member Comments