Your muscles and tendons are marvels of engineering, allowing not only motion but digestion, circulation and breathing: the tasks of life itself. But muscles are not indestructible; they are vulnerable to strains, sprains and other injuries. In addition, rigorous workouts -- beneficial to muscles in the long run -- cause tiny tears in muscle tissue that require a period of rest and recovery for rebuilding. A balanced diet supports repair of muscles and tendons after workouts, and may help prevent sports injuries.
Sufficient Protein and Carbohydrates
Although minor sprains, strains and tears don't require any sweeping adjustments to your diet if you already eat well, you should make sure you eat sufficient amounts of protein and carbohydrates. Insufficient carbohydrate intake can influence your injury risk, and low carbohydrate intake can lead to low glycogen levels, causing your body to compensate by increasing its breakdown of protein and muscle. Brown rice, vegetables and whole wheat bread are good sources of carbohydrates. Your body also requires protein -- found in fish, chicken and soy products -- to build muscle. Sports Injury Bulletin says that many experts now recommend that endurance athletes eat 1.4 g of protein per kg of body weight each day, a significantly higher amount than the USDA Recommended Daily Amount of 0.8 g per kg per day.
Antioxidant Vitamins C and E
Post-workout soreness occurs when destructive free radicals -- produced by the body in response to exercise -- trigger an inflammatory response. Your body already produces free radical-fighting antioxidants on its own; you can enhance its antioxidant capabilities further by making sure you get plenty of vitamins C and E. These antioxidant vitamins work together to scavenge free radicals, reduce injury and inflammation and accelerate muscle recovery. In addition, vitamin C helps repair tendons by producing collagen, which strengthens connective tissue. Boost your dietary intake of vitamin C by eating citrus fruits; good sources of vitamin E include almonds, salmon and dark leafy greens. According to the website for Blue Shield Complementary and Alternative Health, you can take 400 to 3,000 mg of vitamin C and 400 to 1,200 IU of vitamin E daily to promote muscle healing. Consult your doctor before using supplements.
Bromelain
Making fresh pineapple a regular part of your diet may promote healing of minor muscle strains, sprains and overuse injuries. Not only is pineapple rich in vitamin C, a powerful anti-inflammatory agent, but it also contains bromelain, an enzyme believed to promote muscle healing. Drugs.com says that results of human studies are mixed. Although no positive effect was found on ankle injuries, another study showed significant reduction of pain and swelling after dental surgery. The website adds that the recommended dose for bromelain is 500 to 1,000 mg a day. Ask your doctor before taking bromelain.
Ginger
Herbalists have long recommended ginger for its anti-inflammatory and analgesic effects, and there is some scientific evidence supporting this practice. In a placebo-controlled clinical study conducted by Christopher D. Black and colleagues and published in the September 2010 issue of "The Journal of Pain," researchers found that volunteers who consumed 2 g of ginger a day experienced a 25 percent reduction in pain from exercise-induced muscle injury. Consult your doctor before taking ginger for muscle healing.
