Muscles are made up of fibrous tissue that contract. Injury to these fibers results in muscle strain. Fatigue, previous muscle injury, and improper warm-up before exercising can increase your chances of injuring these fibers. However, a nutritional diet can help heal muscle damage.
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Bromelain is a protein enzyme found in pineapples. It comes from the juice and stem of the fruit and is used for treating inflammation. Overworking muscles can cause tiny muscle fibers to break off and clog muscles, leading to pain and swelling. Bromelain breaks these muscle fibers down, which will relieve pain and inflammation. According to the University of Maryland Medical Center, for injuries the recommended dose is 500mg taken 4 times a day on empty stomach.
The mineral magnesium can effectively aid muscle recuperation and rebuilding. It reduces the soreness and burning you experience during muscle fatigue. Magnesium also maintains normal muscle contraction and healthy muscle structure. According to MayoClinic.com, the recommended daily dosage of magnesium is a maximum of 400mg and 300mg for males and females, respectively.
A deficiency in potassium may result in the reduction of strength, leading to the early onset of muscle fatigue from straining. This may increase your risk of damaging muscle fibers, because your muscles are forced to overwork. When potassium levels are sufficient, they assist the reduction of soreness associated with inflammation. Furthermore, this mineral aids the transport of energy to your muscles, which may reduce the early onset of fatigue. According to University of Maryland Medical Center, the recommended daily dietary potassium intake for adults is 2000mg.
Free radicals can do damage to muscle tissue thereby causing inflammation. According to MedlinePlus, vitamin E is a powerful antioxidant that is capable of soaking up these unstable substances. Vitamin E also assists optimum blood flow to muscle tissue, which decreases the rate at which oxygen deprivation occurs. This allows your muscles to work longer. Generally, this vitamin is available as a single supplement. It is present in foods such as corn, nuts, olives, green leafy vegetables and asparagus. MayoClinic.com says the recommended daily amount of vitamin E is 15mg for male and female adults over the age of 14.