Eating a well-balanced diet nourishes all the cells of your body, including muscle cells. When your body lacks certain nutrients, the processes required to build and repair muscles slows and, if denied for too long, your body can begin to consume its own muscle tissue to prevent starvation. In addition, eating foods can cause or contribute to muscle aches and pains.
Muscles
Muscle tissue is divided into three types: striated, which makes up most voluntary muscles like biceps and quadriceps; smooth, which makes up most involuntary muscles such as the digestive tract; and cardiac, found only in the heart. Muscle cells are in a constant state of being broken down and rebuilt. If adequate nutrition is not available, muscle breakdown exceeds repair resulting in muscle atrophy and eventually pain.
Overconditioning
A harmless, yet painful condition called overconditioning can occur when you work your muscles to the point of exhaustion too often without adequate recovery time. Sore, aching muscles usually repair themselves within a few days of rest and recovery. Eating enough carbohydrates can aid in restoring enough glycogen, the fuel your muscles need to work, as well as replenish the enzymes your cells need to rebuild.
Fibromyalgia
Fibromyalgia is a chronic condition of unknown origin. It is usually diagnosed when there is ongoing muscle pain without a known cause. According to Dr. Richard N. Podell, clinical professor at New Jersey's Robert Wood Johnson Medical School in New Jersey, people suffering from fibromyalgia should avoid foods containing monosodium glutamate and aspartame. He recommends eating at least five servings of fruits and vegetables daily, and avoiding excess fats, sugars and simple carbs.
Malnutrition
Malnutrition occurs when the demands of the body exceed the nutrients available. Eating too few calories or nutrients can cause your body to begin consuming itself for nourishment, with muscle and fat stores being the first to go. When the body begins using muscle tissue for nourishment, severe cramping and pain can occur.
Alleviating Muscle Aches And Pain
Food with anti-inflammatory properties can help alleviate muscle pain due to overuse. Ginger, garlic and foods containing omega-3 oils, including salmon and olive oil, can help reduce the pain and swelling that accompany inflammation. Complex carbohydrates and protein can assist your body in rebuilding muscle tissue.
Foods to Avoid
The National Fibromyalgia Research Association recommends refraining from foods that can irritate muscle tissue and tax the immune system, such as refined sugar, caffeine, alcohol, fried foods, red meat and highly processed foods.
References
- UC Clermont College: Muscles
- Fit Day: The Benefits of Ginger: How it Can Help Relax Your Muscles
- Dlife: The Top 11 Anti-Inflammatory Foods
- PubMed Central: Human Muscle Protein Synthesis is Modulated by Extracellular, Not Intramuscular Amino Acid Availability: A Dose-Response Study; Julien Bohe, et al; 2003
- American Physiological Society; Carbohydrates offer some help in muscle protein synthesis, but not enough for the desired effect
- Something-Fishy.org; Physical Dangers and Effects of an Eating Disorder
