Your muscles need nutrition just like the rest of your body does. You rely on your muscles more than you might know. Muscles help you move your legs when you walk, lift your arm when you reach for a dish in the cupboard and move your lips when you smile. Your body holds more than 650 muscles, which make up almost half of your body weight, according to TeensHealth.
Muscle Cramps and Spasms
Certain deficiencies, such as a potassium or calcium deficiency, can cause your muscles to cramp and spasm, MedlinePlus reports. You can also get a charley horse if you're suffering from a mineral deficiency. A potassium or calcium deficiency usually develops when you've gone long periods of time with very little or no potassium or calcium. Muscle spasms can also occur when the nerve that attaches the muscle to the bone becomes irritated. Including more potassium and calcium in your diet can help decrease muscle spasms, charley horses and muscle cramps.
Muscle Composition
Your muscles, along with various other organs, are mainly composed of protein. Without protein, the muscles in your arms, legs and rest of your body would not be able to function properly. Protein is what helps build your heart muscle, which is one of the most important muscles in your body. When you're developing or increasing muscle tissue, your body needs additional protein to support and maintain your current muscles and muscle growth. Without enough protein, your muscles can become weak and sore. They may feel as if they're burning when you use them and fatigue very quickly.
Types of Foods
Calcium-rich foods include dairy products, calcium-fortified soy milk, cabbage, kale, bok choy and baked beans. Potassium-rich foods include bananas, tomatoes, beets, orange juice, potatoes, soybeans, spinach, sweet potatoes and plain skim-milk yogurt. Foods rich in protein include lean red meats, fish, poultry, lentils, beans, nuts and whole grains.
Considerations
If your diet lacks these types of foods, speak with a qualified nutritionist or dietitian. They can offer advice on how to squeeze these types of foods into your diet and offer recipes to help you prepare various dishes. Your registered dietitian can work with your doctor to determine exactly how much protein your muscles need. If muscle pain and aches still persist, bring this to your physician's attention as this may indicate more than a nutritional deficiency.
