5 foods to strengthen and take care of muscles

5 foods to strengthen and take care of muscles

Beyond pasta, there are other foods capable of regenerating and strengthening muscles. We propose 5 ideal foods to gain muscle mass naturally.

5 foods to strengthen and take care of muscles

To improve muscle tone, it is not necessary to use pasta day and night or take food supplements. There are foods that, due to their nutritional characteristics, can help regenerate muscle tissue and help improve strength.

These 5 foods provide you with good doses of protein, calcium and other essential nutrients to feed and strengthen your muscles. Including them often in recipes or menus helps to gain muscle mass.


Apples for muscle tissue

The skin of apples is rich in ursolic acid, a compound that favors the development of muscle tissue and prevents its atrophy. It also improves endurance and helps keep weight under control, as long as the diet is balanced and we do physical exercise.

  • Its fiber content stands out, essentially composed of pectin, which cleanses the intestine and facilitates the elimination of toxins. It also favors the health of the microbiota, on which immunity and metabolism depend, among many other essential processes for health.
  • 30% of the need for vitamin C can be covered by a single apple. It also provides minerals such as boron, which facilitates the assimilation of calcium and magnesium, thus strengthening bones and preventing osteoporosis.
  • It also provides significant doses of vitamin E, potassium, and phosphorus.

Almonds: they are rich in protein

50 g of almonds provide 11 g of protein and high amounts of vitamin E, calcium, magnesium and phosphorus. It is an ideal nutrient formula for muscles.

  • Their richness in fat (54%) makes them quite caloric (180 cal in 30 g), but if eaten in moderation, their benefits outweigh this inconvenience. They are mostly mono and polyunsaturated fats that help regulate cholesterol, and are accompanied by the antioxidant vitamin E, which protects the arteries.
  • The almond shell is preserved much better and give you a chance to eat them raw or lightly toasted. Once peeled, store them in a cool, dry place.

Buckwheat: a muscle regenerator

The buckwheat, also called buckwheat (of Arabic to the fur fur), provides abundant energy in the form of carbohydrates. A 50 g dry serving contains 170 calories along with 7 g of protein (gluten-free by the way) that contribute to muscle regeneration.

  • It is rich in minerals such as potassium, phosphorus, magnesium, zinc, and manganese. Also in vitamins of group B, which are essential to convert nutrients into energy.
  • With buckwheat flour you can prepare delicious crepes. In Russia they mix it with wheat flour, egg and yogurt to make the popular and delicious blinis.
  • Buckwheat pasta or soba is a common food in Japan, which cooks in just 2 or 3 minutes. And by mixing them with wheat, udon noodles are prepared, which are cooked in a few minutes with vegetables in the wok.

Rice: it is strength for the muscle

Whole grains of rice offer moderate amounts of protein (5 g in 200 g of cooked rice), but the energy of their carbohydrates, which are slowly assimilated, is ideal for intense physical activity, as athletes well know.   

  • By preserving the husk or bran, brown rice offers more nutrients than white: it provides no less than six times more magnesium, four times more vitamin E, three times the fiber, and phosphorus and group B vitamins. Choose rice from nearby crops, they are more sustainable.

Beetroot for running again

The recovery of muscles after strenuous effort is favored by the consumption of beets thanks to its nitrate content. These compounds with anti-inflammatory properties also reduce the pain caused by soreness.

  • Nitrates have a positive effect, but it can be negative if they are converted to nitrosamines. To avoid this, eat foods rich in vitamin C and do not cook beets at high temperatures.


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