Muscle nutrition is a crucial factor in maintaining the strength, flexibility and health of both muscles and joints. Through a balanced diet with proteins, carbohydrates, healthy fats, vitamins and minerals.
Maintaining good muscle nutrition is not only vital for those looking to improve their physical performance, but also for anyone who wants to strengthen their muscles and joints. Nutrition plays a fundamental role, especially foods rich in protein, which will help to have strong muscles.
How nutrition influences muscle and joint health
When you consume a diet rich in saturated fats and sugars, it can contribute to inflammation in the body, negatively affecting joints and muscles. Therefore, what this means is that healthy eating is extremely necessary for our body, not only to maintain a healthy life and keep our body well, but also to ensure that our muscles and joints are not affected and harmed.
- Proteins : These are essential for muscle growth and repair, and can be obtained from sources such as meat, fish, eggs, dairy products and legumes.
- Omega-3 : helps reduce inflammation in the joints.
- Vitamins and minerals : Like vitamin D and magnesium, these are crucial for bone and muscle health.
- Complex carbohydrates : These are important for providing energy to muscles during exercise, and can be obtained from foods such as fruits, vegetables, whole grains, and legumes.
- Healthy fats (polyunsaturated and monounsaturated) : They help the absorption of fat-soluble vitamins (A, D, E and K) and are important for reducing inflammation.
- Antioxidants : Such as vitamin C and selenium , which help reduce oxidative damage to muscles and joints after exercise.
The best foods for muscle health
- Lean meat : rich in proteins that promote muscle recovery and building.
- Skinless chicken : a low-fat, high-protein option.
- Cottage cheese : high in casein, a slow-absorbing protein ideal for nighttime muscle regeneration.
- Eggs : contain all the essential amino acids for muscle synthesis.
- Whey Protein : A Quick and Effective Post-Exercise Supplementation Option
- Tuna and fatty fish : source of omega-3 and proteins for muscle and joint health.
- Oats : An excellent source of complex carbohydrates that provide sustained energy.
- Whole grains : provide fiber, B vitamins and energy for physical performance.
- Fruits and vegetables : antioxidants that protect muscles from oxidative damage.
- Healthy fats : such as nuts and avocado, which help in muscle and joint function.
Most common muscle injuries
- Muscle tear: This occurs when a muscle is stretched or contracted excessively, causing a tear in the muscle tissue. The reason could be not consuming enough protein, as they are essential for muscle repair and growth.
- Muscle fatigue: This can be caused by a diet low in carbohydrates, which provide energy to the muscles during exercise.
- Muscle cramps: This can occur when certain minerals, such as calcium, magnesium or potassium, are not consumed, as they are necessary for muscle contraction.
- Muscle weakness: This can be caused by a diet low in vitamins and minerals, such as vitamin D and iron, as these are necessary for bone health and muscle function.
- Bone injuries: A diet low in calcium and vitamin D can contribute to osteoporosis, a condition that causes bones to become brittle and prone to fractures, which can lead to muscle problems as well.
Essential supplements to improve muscle and joint health
At Vitae we care about your health and that is why we try to offer the best of ourselves, providing valuable ideas for your daily life. Below, we show you one of our proposals.
Vitalivio Key Ingredients
Vitalivio is a combination based on bioactive collagen peptides, N-Acetylcysteine, hyaluronic acid and Coenzyme Q10 with high antioxidant power, restoring connective tissues such as cartilage, tendons and ligaments, protecting the joints.
- Bioactive collagen peptides : essential for the regeneration and elasticity of joint tissues.
- N-Acetylcysteine (NAC) : Powerful antioxidant that reduces inflammation and oxidative damage.
- Hyaluronic acid : promotes joint lubrication, reducing pain and improving mobility.
- Coenzyme Q10 : improves cellular energy production and combats muscle fatigue.
Benefits of Vitalivio for muscle and joint health
- Pain reduction : in muscles and joints, ideal for athletes and the elderly.
- Improved mobility : greater flexibility and lubrication in the joints.
- Antioxidant protection : protects muscles and joints from premature aging.
- Anti-inflammatory support : fights chronic inflammation and promotes recovery after exercise.
Key Ingredients of Vitalivio Cream
Vitalivio Cream is a soothing and restorative cream that helps protect against muscle, tendon and ligament discomfort.
- NAC: has a synergistic action with Coenzyme Q10 and active collagen peptides to protect against chronic inflammation and improve muscle fatigue. Likewise, thanks to the antioxidant power of NAC, we can protect muscles and tendons against injuries due to overload, twists, sprains, etc.
- Arnica: Anti-inflammatory action. Especially indicated for the treatment of bruises and pain relief.
- Hyaluronic acid: Protects the skin’s barrier function.
- Sea buckthorn oil: Traditionally used to treat burns. It has antioxidant and anti-inflammatory properties. It is rich in omega 3, omega 6 and vitamin E. It is especially suitable for preventing and repairing damage caused by UV radiation.
- Shea butter: Rich in unsaponifiables, it protects the skin and repairs damage caused by weather, pollution and UV radiation. It nourishes, moisturises and makes the skin more flexible. Especially indicated for the treatment of dry and sensitive skin.
- Menthol: provides a cooling effect. Helps relieve pain.
Key Ingredients of Magvita
Magnesium6 is a magnesium supplement that contributes to normal muscle function thanks to its high-quality magnesium salt content.
- Magnesium: an essential mineral that is involved in muscle contraction and relaxation, helps in the transmission of nerve impulses and is necessary for absorbing calcium.
- Vitamin B6: This is an essential vitamin for magnesium metabolism, it is involved in the synthesis of neurotransmitters (serotonin and GABA), as well as promoting muscle performance.
- Taurine: helps reduce magnesium loss in the kidneys, promotes muscle recovery after an injury and promotes concentration and stress reduction.
Benefits of MagVita for muscle and joint health
- Recovering from muscle contractures and cramps
- Reduce accumulated muscle tension
- Improve stress management and sleep quality
- Improve bone density
- Improving performance in athletes
- Reduce tiredness and fatigue
Key Ingredients of FlexiVita Pro
It is a natural food supplement with Glucosamine and Chondroitin that helps maintain joints, cartilage and tendons in good condition.
- Glucosamine sulfate: Helps improve joint friction (cushioning action). It also increases the nutrition of cartilage and synovial fluid.
- Methylsulfonylmethane (MSM): Helps improve muscle and joint discomfort, as well as joint function by supporting flexibility and mobility.
- Chondroitin sulfate: provides cartilage with its mechanical and elastic properties. Beneficial action in case of joint deterioration.
- Turmeric (Curcuma longa): It helps remodel bone and improves the mechanical strength of the bone. Due to its antioxidant action, it helps relieve degenerative osteoarticular diseases.
- Silicon (Bambu tabashir): natural source of silicon that improves the elasticity of tendons and is essential for bone recalcification.
- Black pepper extract (Pipper nigrum): extract that, in addition to having antioxidant and antimicrobial properties, improves intestinal absorption of calcium and other nutrients.
- Zinc: with antioxidant and antimicrobial effect and helps maintain bones in normal condition
- Manganese: Helps form connective tissue and bones and is important for calcium absorption. The combination with calcium and zinc helps reduce spinal bone loss in older women.
Benefits of FlexiVita Pro for muscle and joint health
- Helps combat osteoarticular symptoms
- Helps to recover cartilage and bone mass
- Helps relieve osteoarticular pain
- Maintains joint health in sports
Conclusions on muscle and joint nutrition
As we have been discussing throughout the article, proper nutrition can help prevent muscle injuries. It should be noted that the body needs to consume certain foods rich in protein and carbohydrates before and after exercise to repair and strengthen muscles, which will help reduce the risk of injury. Don’t forget to stay well hydrated at all times to also help prevent muscle injuries.
