five best foods for muscle

Australians are now much more aware of their health status than ever before and striving to be at their best health possible! A piece of very pleasing news came out two weeks ago, Australians’ consumption of alcohol has recorded a decrease and it is the lowest seen in 50 years!(1) While we are decreasing the intake of toxins, what essential nutrients should we include in our diet to ensure our musculoskeletal system works at its best?
 
Clinically, we often see injuries happen because of muscle dysfunction. Muscle dysfunction can be a result of a dysfunctional joint, weakened bone, malnutrition and many other factors. We would like to give you 5 simple but important nutrition tips to help improve muscle function and growth.
 
Water
Water is the medium to transport nutrients from your digestive system to the rest of your body! It is vital to keep your system hydrated!
 
Electrolytes
Certain essential minerals such as sodium, calcium, potassium are required when muscle fibre shortens/contracts, these also help regulate body pH and nerve signaling.(2) Keeping your electrolytes up is key to counter muscle fatigue!
 
Magnesium
Magnesium is known as a natural muscle relaxation agent. It plays a role in lengthening the muscle fibre by unlocking actin and myosin, the two main muscle cells that are overactive when your muscles feel tight. (2)
 
Vitamin B12
Vitamin B12, also known as cobalamin, is part of the 8 different vitamin B family. It plays a role in assisting red blood cell manufacture(with iron), methylation and supports nerve signal conduction(myelination).(3) It aids in better nutrients transportation as well as a healthy nervous system!
 
Vitamin D
Vitamin D is crucial to bone and muscle health. Vitamin D is classified as a non-essential vitamin because the human body can make it with cholesterol in the aid of sunlight. In addition, we have a vitamin D receptor (VDR) in our muscle cells. When VDR binds with active vitamin D, it initiate a cascade of physiological response to make stronger bones.(4) Research shows vitamin D can help increase bone and muscle mass.(4) Deficiency can results in muscle atrophy, weakened bone(osteopenia) and is associate with anxiety.(4)
 
Good nutrition and a balanced diet is vital for muscle growth and maintaining optimal muscle function. It is a complex process for our body to produce energy. The 5 nutrients mentioned above will help build a healthier musculoskeletal system. Chiropractors qualified in Australia have training in nutrition under the university training program. At Sprouting health, we also work closely with nutritionists, dietitians and other health professionals. Give us a call and see if we can help manage your health goals!


References
1.         Dr Tamara Bucher MP. Australians are embracing ‘mindful drinking’ – and the alcohol industry is also getting sober curious  [9/7/2021]. Available from: https://www.newcastle.edu.au/hippocampus/story/2021/embracing-mindful-drinking.
2.         Yu-Yahiro JA. Electrolytes and their relationship to normal and abnormal muscle function. Orthop Nurs. 1994;13(5):38-40.
3.         Green R, Allen LH, Bjørke-Monsen A-L, Brito A, Guéant J-L, Miller JW, et al. Vitamin B 12 deficiency. Nature reviews Disease primers. 2017;3(1):1-20.
4.         Gunton JE, Girgis CM, Baldock PA, Lips P. Bone muscle interactions and vitamin D. Bone. 2015;80:89-94.