Muscle tissue damage is not limited to those who participate in competitive sports. Muscle tissue damage may be the result of an injury however it occurs, whether from normal activities of daily living or exercise. To help your body repair itself, you need to eat a well-balanced diet containing specific vitamins and minerals, such as zinc, vitamin E and vitamin C, that aid in muscle repair. As when taking any new supplement, consult your doctor.
Zinc
Zinc consists of over 300 enzymes that your body uses for a number of functions, including metabolizing fat, carbohydrates and protein, minimizing free radical damage and aiding in wound healing and tissue repair. Eating a well-balanced diet will provide the daily recommended intake of zinc: 8 mg for women and 11 mg for men. The U.S. Food and Nutrition Board recommends not exceeding 40 mg daily. Zinc can be found in whole-grain products, shellfish, beans, eggs and meats.
Vitamin E
Vitamin E is a powerful antioxidant that helps protect your body against the effect of free radicals. Free radicals are electrically charged molecules that cause damage on a cellular level. In addition to preventing free radical damage, vitamin E has been shown to reduce muscle soreness when combined with vitamin C. Vitamin E also is important for proper creation of red blood cells, which carry oxygen to recovering muscles. The Linus Pauling Institute recommends consuming 15 mg of vitamin E per day. Food sources of vitamin E include vegetable oils, nuts, avocados and green leafy vegetables.
Vitamin C
Vitamin C is a powerful antioxidant found in abundance in citrus fruits. Vitamin C supplementation of 400 mg daily was shown to have a protective effect against exercise-induced muscle injury in an early British study published in 1993 in the "European Journal of Applied Physiology." However, a more recent study published in the same journal in 2003 showed that individuals who take vitamin C only after muscle injury has occurred do not experience the same benefit. Therefore, ensure that your daily diet is rich in foods containing vitamin C.
RICE
RICE stands for rest, ice, compression and elevation. This is the first line of treatment for most acute muscle injuries. The injury will heal faster if you rest, as activity will cause blood flow to the injured area and this can lead to more inflammation. Apply an ice pack for 20 to 30 minutes every two or three hours during the first 24 hours. Compression using an elastic bandage will help reduce swelling. Elevate the injured area above your heart; this also helps to reduce swelling, recommends the book "First Aid," published by the American Academy of Orthopaedic Surgeons.
References
- Medline Plus: Zinc
- "European Journal of Applied Physiology;" Effect of Antioxidant Vitamin Supplementation on Muscle Function After Eccentric Exercise; P. Jakemanl and S. Maxwell; 1993
- "Journal of the International Society of Sports Nutrition;" Dietary Supplements and Sports Performance: Introduction and Vitamins; Melvin H. Williams; 2005
- "First Aid"; Alton L. Thygerson, et al.; 2006
- "European Journal of Applied Physiology;" Post-Exercise Vitamin C Supplementation and Recovery From Demanding Exercise; D. Thompson; 2003
- Linus Pauling Institute: Vitamin E
