Diet For Muscles, Tendons, & Ligaments

Whether you play sports, run or even walk a lot, eating a diet that supports muscle growth and healthy ligaments and tendons is vital. Tendons are tough bands of tissue that connect muscle tissue to bone; ligaments are an elastic material that connects bone to bone; and muscles are the bundles of fiber surrounding the bone. Foods that contain healthy oils and fatty acids are important for healthy ligaments and tendons and for preventing tendinitis, while protein is vital for healthy muscle growth and preservation.

Protein

Protein is composed of amino acids, which are vital for muscle building. In fact, protein is considered the building block of life because the amino acids rebuild cell membranes, including muscle tissue. According to Michael Eades, M.D., dietary carbohydrate restriction combined with increased protein intake increases muscle protein synthesis. A diet aimed at preserving or building muscle mass must therefore have adequate protein intake. For sedentary individuals, the recommended daily intake is around 0.8 g of protein per pound of body weight daily, whereas for athletes it can be between 1 g and 2 g of protein per pound of body weight. Protein is present in foods such as poultry, red meat, fish, eggs, dairy and protein powders and supplements.

Vitamin C

Vitamin C is vital for preserving and healing connective tissue. The University of Maryland Medical Center has observed healing, increased immune function and reduced inflammation in tendons and ligaments when vitamin C is consumed in doses between 250 mg and 500 mg twice daily. Fruits such as kiwis, papayas, citrus fruits, strawberries and blackcurrants contain high doses of vitamin C. For example, one kiwi typically contains 64 mg of vitamin C, and an orange contains up to 70 mg.

Vitamin E and Omega-3

Vitamin E is a fat-soluble antioxidant found in many types of foods, including avocados, nuts, fish, sunflower oil and vegetables such as leafy green lettuces, tomatoes and turnips. Omega-3 is a fatty acid found predominantly in nuts and fish. Both vitamin E and omega-3 can help with tendinitis, a painful inflammation of the tendons and ligaments. The Hayden Institute asserts that whole-food-based nutrition may help with swelling and tissue repair.

Bromelain

Bromelain is an enzyme that has healing properties for all sorts of injuries, including cuts, bruises and damage to tendons and ligaments. Bromelain is found in pineapple. According to the University of Maryland Medical Center, bromelain reduces the inflammation of tendinitis. Do not take bromelain supplements without seeking medical advice first as it acts as a blood thinner. You should also avoid bromelain if you suffer from peptic ulcers.