You can experience aching muscles anywhere in your body. Potentially achy muscles include soft tissues, fascia, tendons and ligaments, according to the National Institutes of Health. While injury, overuse and medical conditions can lead to aching muscles, a poor diet can also lead to muscle pain. Dehydration, electrolyte imbalances and an out-of-balance diet also can cause your muscles to hurt.
According to the National Academy of Sports Medicine, a well-balanced diet is important for your muscles, tendons and ligaments. A balanced diet provides vitamins, minerals and essential nutrients that keep your muscles working properly, prevent injury and can reduce aches and pains. Try to eat five to six small, healthy meals per day. Also try to consume five to six servings of fruits and vegetables per day. The remainder of your diet should be composed of whole grains, lean meats and low-fat dairy products.
Electrolytes are minerals your body uses to transmit and receive nerve impulses. Nerve impulses allow for proper functioning and movement of your muscles. Electrolytes are lost when you sweat. Excessive sweating, poor diet and exercise can all lead to aching muscles. One common electrolyte imbalance that can cause muscle pain is a potassium deficiency. Potassium is important for the proper functioning of your cells, tissues and organs and muscular contractions. Sources of potassium include bananas, legumes, fruits, fish, meat and vegetables.
Protein is important for the health of your muscles. Protein is especially important if you do any strenuous lifting, exercise or manual labor. Protein helps repair injured muscle, rebuilds muscle fibers and promotes healing. A lack of protein can lead to aching muscles. Sources of protein include eggs, milk, cheese and lean meats.
Drink plenty of fluids throughout the day for muscle health. The National Academy of Sports Medicine recommends drinking eight 8 oz. glasses of water per day. Dehydration can leave your muscles feeling sore. Fluid helps your muscles contract, according to MayoClinic.com. Fluids also help your muscles stay hydrated, making them less painful following exercise or other physical labor. Staying hydrated is especially important on warm days.
- "National Academy of Sports Medicine: Essentials of Personal Fitness Training"; Scott Luccett; 2008
- American Council on Exercise: Electrolytes; Shawn H. Dolan
- National Institutes of Health: Muscle Aches