Exercise or increased activity can affect a particular muscle group, bringing soreness. Deficiencies of vitamins like potassium, magnesium, calcium and vitamin C can contribute to muscle soreness. Soreness in your hamstring muscles, located on the front of your thighs, is common after running or extensive walking. Consuming the recommended servings of these vitamins and minerals before physical activity can prepare your muscles for the activity and prevent soreness or injury.
Step 1
Consume between 1,600 and 2,000 mg of potassium, recommends the MayoClinic.com. Doing so can prevent muscular weakness and ultimately muscle soreness. Squash, potatoes and spinach are among the foods that contain the highest concentrations of potassium.
Step 2
Take 420 mg of magnesium if you are an adult male 31 years old and older. Take 320 mg of magnesium if you are a female adult 31 and older. Magnesium is included in multivitamins and can be also be taken distinctly as a supplement. In addition, foods like halibut, almonds, cashews, soybeans and spinach are rich in magnesium.
Step 3
Consume 1,000 mg of calcium each day to provide your muscles with a consistent amount of calcium. You can consider taking a calcium supplement but items such as milk, cheese, yogurt, fish and dark green vegetables contain significant amounts of calcium.
Step 4
Drink a citrus juice or eat a citrus fruit, broccoli, baked potato or tomato to consume between 75 and 90 mg of vitamin C. There are concentrations of vitamin C in a multivitamin and vitamin C supplements can be easily found in most grocery stores or pharmacies.
Tips and Warnings
- Drink plenty of water throughout the day, particularly before or after exercising. Dehydration can cause muscle soreness as well. Keeping the muscles hydrated can prevent the onset of muscle weakness or cramps.
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