Eating a well-balanced diet from all food groups ensures you consume a sufficient amount of vitamins and minerals necessary for optimal muscle function. Muscular movement begins with nerve transmission from your brain all the way down to individual muscle cells or muscle fibers in a muscle like your biceps. If the nerve impulse to move a body part can properly travel down the nerve to stimulate the muscle fibers it connects with, muscle movement will occur.
Significance
Meeting the dietary reference intake of nutrients including vitamins and minerals can make the difference between winning and losing a fitness or athletic competition. While the macronutrients carbohydrates, protein and fats contribute significantly to fueling your muscles and building your muscle tissue, micronutrients are essential in optimizing the energy you get from macronutrients. For instance, low levels of vitamin D are associated with inadequate muscular strength and muscular power, according to a 2010 article by registered dietitian Rikki Keen, published in the "NSCA's Performance Journal." A lack of vitamin D means you may not be able to jump high quickly enough to spike a volleyball or dunk a basketball.
Daily Meal Planning
Following the recommendations of your personalized daily food plan from the USDA's food pyramid ensures you will consume an adequate intake of vitamins and minerals. An average 2,000-calorie daily plan includes 6 oz. whole grains, 2 cups fruits, 2 ½ cups vegetables, 3 cups skim milk and 5 ½ oz. protein. Keep these foods well-stocked in your kitchen so when you plan your meals at night you can easily create meals with nutrient-rich foods. Enter your age, height, weight, sex and activity level into the daily food plan form for a more individualized recommendation.
Calcium and Magnesium
When you decide to move or curl your biceps for instance, your brain sends a signal down the nerve that innervates your biceps muscle. This stimulation causes calcium to flow into your muscle cells, generating a muscle contraction. Magnesium is crucial in stabilizing the actin-contracting proteins in muscle cells so your muscles contract. This mineral is also responsible for controlling calcium flow back out the muscle cells, readying for another contraction. Adults need 1,000 mg calcium. Men need 400 to 420 mg magnesium and women need 310 to 320 mg magnesium. Skim milk and calcium-fortified tofu contain plenty of calcium. Shredded wheat cereal, cooked lima beans and frozen spinach are loaded with magnesium.
Thiamine
Thiamine is a vitamin essential in the conversion of glucose in the foods you eat into fuel your muscle cells can use. Thiamine converts pyruvate, a byproduct of glucose breakdown, into another molecule called acetyl-coenzyme A, according to the Linus Pauling Institute of Oregon State University. Acetyl-coenzyme A is further processed to make a large supply of cellular energy so your muscles can contract repeatedly over a long period of time such as during aerobic exercise. Without thiamine, your muscle cells will not have enough fuel or adenosine tri-phosphate to contract. Adults need 1.1 to 1.2 mg of thiamine per day. Fortified breakfast cereals, wheat germ cereal and pork are excellent sources of thiamine.
References
- "NSCA's Performance Journal;" The Importance of Vitamin D in Human Performance; Rikki Keen, R.D., December 2010
- My Pyramid: Daily Food Plan
- "Anatomy & Physiology"; Gary Thibodeau, Ph.D., and Kevin Patton, Ph.D.; 2007
- Linus Pauling Institute: Calcium; Jane Higdon; April 2003
- "Strength and Conditioning Journal"; Magnesium and Implications on Muscle Function; Phil Carvil, et al.; February 2010
- Linus Pauling Institute; Magnesium; Jane Higdon; April 2003
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