Over 600 muscles are in our body and allow us to move in space with directions and on different axes.
Rotational movements, torsion, adduction, abduction and many others that take place intersecting different levels are possible thanks to the structure that lives there (skeletal system) and that is composed of 206 bones, but also for sure thanks to the muscles that support, cushion, direct, push.
The 10 beneficial foods for muscles
How to help the muscles with the right diet and the introduction of specific foods?
Here is a list of the ten "muscle friends" par excellence, the foods that facilitate the work of our musculoskeletal system on all fronts. How to train them, when and for what reason.
1. Water
Is water a food? In effect, water facilitates the absorption of nutrients and is essential with regard to the state of hydration inside the body.
With a reduced intake of water the major biochemical exchanges take place with difficulty and fatigue and this does not allow us to recover, sustain, move forward in training, make progress, as well as being really harmful to health globally.
Water is essential for the muscles, because it also allows the elimination of quick alal toxins and also get rid of the by-product of protein metabolism (urea is eliminated in the urine, but if you don't drink enough, this mechanism clogs).
2. Oats
Oats are a wonderful food that in addition to supporting all the muscle areas of the body also helps the lungs a lot . The only "contraindication": it is not gluten free, so be careful to abuse it in case of intestinal problems. It helps digestion, excellent for the meal to be consumed in the phase that precedes the training, also indicated to strengthen muscle mass.
3. Peanut butter
Quite caloric as it is derived from nuts and yet truly miraculous from the point of view of supporting the muscles; Peanut butter contains essential micronutrients such as magnesium, phosphorus and zinc that help build muscle mass. Being also very tasty for the palate, it is only a matter of not abusing it, not exceeding it. also excellent as a quick snack on a toasted slice of wholemeal bread.
4. Pumpkin seeds
Rich in magnesium, manganese, iron and copper, pumpkin seeds are small but extremely powerful. In general, other seeds such as sunflower and chia are also an excellent energy resource, but pumpkin seeds are real panacea for the muscles.
For what reason? Manganese promotes protein metabolism, has an extraordinary antioxidant function and acts in the repair process of damaged muscles; iron confers resistance even over the long term and improves the circulation of veins and arteries; magnesium accelerates recovery after exertion and confers benefits to the nervous system .
5. Eggs
Excellent source of protein and fat, for those who are not vegan this food is very beneficial. It is always better not to exceed for colsterolo issues, but if you follow a moderate and regular consumption the eggs are excellent allies. Above all egg whites are rich in water, proteins, mineral salts including magnesium sodium and potassium, Group B vitamins and carbohydrates .
6. Sweet potatoes
Always bearing in mind that potatoes are rich in carbohydrates and that excess carbohydrates, being sugars, turn into fat that is not very useful for the body, if it is used consciously they are excellent for the muscles, especially to build a good and lasting muscle mass well distributed throughout the body. Excellent as a source of energy to be nourished 2 hours before undergoing a medium / long duration workout or a walk with a certain inclination.
7. Pure dark chocolate
If it is not abused, chocolate is excellent for the muscles and for the whole body. The only requirement is that it be good in the purest sense of the term.
The greater the percentage of pure cocoa, the lower the component of sweeteners, chocolate butter and various added zuchheri.
Chocolate with at least 75% cocoa beans or pure chopped cocoa is an excellent antioxidant and loaded with "good", mono-saturated fats.
8. Almonds
Almond is part of the wonderful family of dried fruit and is rich in flavonoids and nutrients. Rich in fiber and vitamin E, almonds are great muscles allies.
9. Lean beef
For those who consume meat there is nothing better than a choice to focus on lean and nutritious meat, rich in heme iron, fats and proteins that help build muscle and facilitate in anemic conditions.
10. Avocado
Rich in calcium and potassium, avocado greatly helps athletes and guarantees a considerable nutritional intake. Also excellent for the health of eyes, hair and brain and for the female reproductive system.
Muscles: know them and treat them
Fixed to the bones by means of tendons, the muscles have a fundamental importance for our global well-being. There are striated, smooth and then there is the heart muscle.
They can be subjected to fatigue or, in case of incorrect nutrition, they risk getting tears, strains, cramps. Stretching and regular muscle stretching are essential to avoid this damage and maintain good muscle tone .
Maintaining good posture is also very important for good muscle tension . In this sense the most important muscle is the diaphragm, which stabilizes the trunk, allows good breathing, and influences physiological and mechanical functions.
Tense emotional states and stress can block it. Through the daily dose of movement perhaps combined with monthly massage sessions, combined with meditative work, you can maintain this important muscle in good health.
The pelvic floor is also fundamental in the global postural vision, connected to ileopsoas and rectum of the abdomen, consisting of the pubo-coccygeal muscle and the elevator of the anus. All muscles play their role in the global perspective of the health of the entire body-mind system.
