Foods That Strengthen Tendons And Muscles

Diet is essential when it comes to strengthening muscles and tendons. In fact, diet greatly affects the function and performance of these tissues. So, you can prevent atrophy and increase your performance by changing your eating habits. In this article, we will introduce you to the main foods that strengthen tendons and muscles, so that you can include them in your daily diet.

Foods that strengthen tendons and muscles

Regardless of your level of physical activity, optimal nutrition can prevent many diseases. When you think of conditions with a poor prognosis, the first health problems that come to mind are cancer and cardiovascular disease. But muscle tissue disorders can also negatively affect your quality of life.

Two essential nutrients can improve lean tissue health: protein and vitamin C. High protein intake is essential in preventing diseases such as sarcopenia, according to research published in the journal Nutrition Research. Vitamin C has also been shown to be essential for endogenous collagen synthesis. This protein is present throughout the human body and is responsible for tissue elasticity.

To strengthen your muscles and tendons, you need to increase your collagen production. Find out what are the best types of food to meet these nutritional requirements!

Ocean fish

Fatty fish is high in healthy fats. They strengthen tendons and muscles, according to a study published in the journal Mar Drugs. You should regularly consume omega 3 fatty acids to prevent muscle diseases associated with aging.

Ocean fish have a higher percentage of fat than freshwater fish. Species such as salmon and tuna are the most common representatives of this food group. Eat ocean fish at least twice a week as part of a well-balanced diet.

White meat

White meat can strengthen tendons and muscles and is notable for its high protein content. These nutrients contain a significant percentage of leucine, an amino acid closely related to the accumulation of lean mass. Regular protein intake reduces the risk of long-term muscle atrophy, according to recent studies.

Leucine supplements are often used to speed recovery and increase the speed of healing of muscle injuries. There are even protein preparations that contain additional amounts of this amino acid. However, it uses artificial and commercial forms only under the guidance of a professional.

Strawberries

We have already discussed the importance of vitamin C to maximize collagen synthesis. Strawberries are an important source of nutrients and can strengthen tendons and muscles.

This fruit contains a large amount of vitamin C, much more than citrus. Mango and guava also contain a significant amount of this micronutrient. Another ideal option to ensure your vitamin C intake is to eat broccoli and spinach.

eggs

Weekly egg intake has been limited for many years due to their alleged relationship with cardiovascular disease. However, the recognition of the nutritional value of eggs in a regular diet has increased considerably in recent years. This type of food does not harm health, but even improves it.

Also, the supply of high quality protein is crucial when our goal is to strengthen our tendons and muscles. Increasing egg consumption contributes to increased muscle mass and reduces the risk of injury.

Foods that strengthen tendons and muscles: conclusions

As you can see, it is possible to strengthen your tendons and muscles through diet, because some types of food specifically fulfill this function. However, they must be part of a well-balanced diet. Both protein and vitamin C are essential nutrients when your goal is to maintain the health of your lean tissue and reduce the risk of injury.

You should also restrict the consumption of certain types of foods that have the opposite effect. Stay away from industrially processed foods, especially those that contain trans fats, simple sugars and additives. Nutritionists always recommend prioritizing the consumption of fresh foods over foods with low nutritional quality.

If you have any questions, consult a doctor or nutritionist who can help you optimize your diet so that you can strengthen your muscles and tendons.