When you are trying to increase muscle tone, you must consider both your exercise routine and your nutrition. When it comes to exercise, Spunk Fitness can help! Come into our health club today for exercise tips to build muscle mass. On the nutrition side, here are some nutrients you need to make sure are in your diet:
Vitamin C helps with the health of the blood vessels. The blood vessels supply the muscles with the oxygen and nutrients they need. Healthy blood vessels help you recover from exercise more quickly. Vitamin C is also one of the building blocks of collagen, which helps build your skin, bones, and muscles. It is recommended that you get at least 75 mg a day. Try eating a cup of strawberries or a medium-sized orange.
Omega-3s are the fatty acids found in fish oil, and they are a very powerful tool for building muscles. They increase the blood flow to the muscle, reduce the breakdown of muscle protein, and decrease inflammation during recovery. You can take a 1,000 mg supplement of fish oil a day, or if you like fish, try eating two servings of salmon, sardines, herring, or trout, a week.
Calcium is essential for healthy bones and muscles. Calcium helps your muscles to contract, and therefore, grow. Consume a minimum of 1,200 mg a day through dairy products, green vegetables, or a supplement. If you do elect to take a supplement, choose one that also has vitamin D, which helps you absorb calcium.
Magnesium helps your cardiovascular system by keeping your heart healthy. With your heart pumping properly, it can flow blood to the muscles. Magnesium can be found in spinach, legumes, whole grains, nuts, and also comes in supplement form. Aim to intake 320 mg a day.
The B vitamins, including B1, B2, B3, B6, B7, and B12, play an important role in metabolizing protein, producing energy, breaking down fat, and maintaining nerve health. The B vitamins are found in a wide variety of foods, such as eggs, whole grains, legumes, nuts, meats, and leafy green vegetables.
When you are trying to increase muscle tone, our health club can help. Come into Spunk Fitness today.