7 Nutrients That Help Increase Muscle Tone (05/20/2014) | Health Library

When it comes to achieving an awe-inspiring body, calories aren’t the only factor to be taken into consideration. With a mixture of eating the right foods and exercising, you’ll be able to achieve your goal of slimming down and building strong muscles.

Your muscles actually break down and cause microtears in the tissues fibers every time you perform exercises such as curls and presses. When your body is at rest, it’s then able to strengthen and rebuild muscles. However, in order for it to repair properly, it needs the right amount of fuel to get the job done. Essential nutrients, vitamins and minerals can allow you to get the recommended daily dosage that will help you to look good and feel great.

A little color added to your plate at every meal can help create better tone and definition in your arms. Fortunately, a healthy dose of vitamin C can be found in a variety of fruits and vegetables. The health of your blood vessels is dependent on your vitamin C consumption. This essential nutrient can also contribute to the way your muscles work and recover after a workout. After your body receives the necessary 75 mg. daily requirements, you’ll be able to store the material properly in order to build strong bones and muscles. You can find the recommended allotment by consuming a cup of strawberries, medium orange or half a red pepper.

Omega-3 fatty acids are a crucial nutrient that will help decrease inflammation and help a body recover faster after a workout. Known to increase the flow of blood to the muscles and lessen the breakdown of muscle protein, consuming fish oil on a regular basis can even help prevent diabetes by improving an individual’s sensitivity to insulin.

The American Heart Association has guidelines in place that recommends consuming two servings of fish on a weekly basis. This could include anything from lake trout and herring to salmon and albacore tuna. If you can’t stomach the taste of fish or you’re a vegan or vegetarian, you can get your recommended 1,000 to 3,000 milligram supplement in chia seeds, walnuts, flax seeds or algae-based products.

If you’re looking to maintain strong bones and healthy muscles, you’ll find calcium to be an essential nutrient. With every weight you lift, this important mineral gives your body the nutrients that it needs to contract and grow.

To get your allotted 1,200 mg. per day, you’ll want to try to consume foods such as green veggies, yogurt, cheese, milk and cottage cheese. You’ll also find fortified dairy-free products and supplements for those who are lactose intolerant. If you’re shooting for a pill, look for one with vitamin D. You should also select supplements that contain 500 to 600 mg. of calcium.

The deficiency of magnesium is a rare occurrence in the U.S. However, when it comes to not getting enough of this essential mineral, it is women who are actually lacking. Since your body needs this important nutrient in order to build muscles and ensure that you’re heart keeps ticking properly, you’ll want to get at least 310 to 320 mg. per day. In addition to regulating your heart, magnesium can also relive muscle soreness and cramps associated with PMS and weight lifting. Foods high in magnesium can include whole-grains, spinach, legumes and nuts. You can also soak it up by drawing yourself a relaxing Epsom salt bath.

From B1, B2 and B3 to B6 and B12, this gang of supplements can pack a powerful punch. Essential in maintaining overall good health. Because of the way they metabolize protein, provide energy and help the body maintain optimum nerve health, you’ll find the vitamins to be especially important when you’re trying to tone muscles and gain strength.

Adequate amounts of vitamin B can be sought through a daily diet when you consume foods that include whole-grains, lean meats, eggs, nuts, legumes, fortified cereals and leafy greens. Unfortunately, B12 can only be found through animal sources. If you’re a vegan or vegetarian, you’ll want to consider fortified food sources or taking a supplement to obtain the required 2.4 daily micrograms.

It seems that everyone is singing the praises of this powerful sunshine vitamin today. From mood inducing powers and a strong immune system to muscle building properties, and the growth and development of your bones and teeth, you’ll find that vitamin D is an essential vitamin that you can’t do without.

While you can get adequate vitamin D through daily exposure to the sun, you have skin cancer to contend with. Mushrooms, eggs, fortified dairy products, oysters and cod liver oil can help you achieve your recommended 4,000 to 6,000 (IU) of vitamin D. You can also take a supplement. A simple blood test taken by your primary care physician can help you determine if you’re vitamin D deficient.

Reaching for a handful of almonds after a workout can provide a wealth of nutrients that includes healthy fats, fiber, protein and vitamin E. This important antioxidant can be beneficial in your muscle recovery after you exercise. However, maintaining the right recommended dosage is important because anything over 300 mg. can cause weakness, nausea and stomach cramping