The term "muscle tone" refers to the amount of resistance or tension to movement in your muscles. You might seek enhanced tone for improved physical appearance or athletic performance, or to remedy the effects of hypotonia -- a medical condition characterized by decreased muscle tone. Fortunately, a variety of healthy foods can enhance muscle function and appearance. For best results, seek specified guidance from a qualified health care professional.
Fruits and Vegetables
One problem associated with hypotonia is nutrient deprivation in your muscles and cells, according to Kelly Dorfman, a licensed nutritionist and dietitian in Maryland. Fruits and vegetables are prime sources of antioxidants, such as vitamin C and beta-carotene, which help protect your cells from damage. Fruits and vegetables also supply carbs -- your body's main dietary source of energy. Adult men who strength-train at least twice per week should consume about 130 g of carbs daily, according to the American Dietetic Association. One pear or apple provides 13 to 15 g of carbs. One banana provides about 27 g. Particularly antioxidant-rich fruits and vegetables include berries, citrus fruits, tomatoes, bell peppers and squash.
Whole Grains
Because whole grains contain all original parts of the grain, they provide more antioxidants, protein and fiber than refined grains. One slice of whole grain bread, one-half cup of cooked oats and one-third cup of cooked whole grain pasta or brown rice each provides about 15 g of carbs. Air-popped popcorn provides a nutritious, whole grain alternative to processed snack foods, such as potato chips and pretzels.
Protein-Rich Foods
Protein provides amino acids, which are the building blocks of muscle. The common belief that more protein is better when it comes to muscular improvements isn't necessary true, however, according to the ADA. While increasing muscle mass, your protein needs increase to about 15 to 20 percent of your total daily calories, or 0.7 to 0.9 g of protein per pound of body weight. For maintaining muscle mass, adult males need 0.3 to 0.5 g per pound of body weight. One cup of low-fat milk and 2 tbsp. of peanut butter each provides 8 g of protein. A 3-oz. serving of chicken breast provides 27 g of protein, while 3 oz. of lean ground beef provides 21 g. Additional protein-rich foods include beans, lentils, tofu, milk, yogurt and fish.
Healthy Fats
Fats supply energy to your muscles during activity. Although your specific needs depend on your activity level, most people should reap 20 to 35 percent of their calories from fat. Most of your fat should come from healthy sources, such as nuts, seeds, avocados, canola or olive oil, and fatty fish, such as salmon, halibut and mackerel. Nuts, seeds and vegetable oils, such as safflower and sunflower oil, also provide rich amounts of the antioxidant vitamin E -- a nutrient important for managing hypotonia.
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