Seven Nutrients To Help You Improve Muscle Tone

When it comes to keeping in shape we are all used to counting our calories and watching how much fat and sugar we eat. But when it comes to your overall wellbeing it can be very important to stay aware of the vitamins, minerals and nutrients that you’re getting. This is especially true if you are looking to tone up your muscles. Here is a list of seven of the most important.

Vitamin C

It’s not hard to get your daily dose of vitamin C – it’s found in all fruit and vegetables. Good levels of vitamin C make for healthy blood vessels, and these are what bring the oxygen to your muscles during a workout. The National Institute of Health recommends getting 75 mg of vitamin C every day, which you can get from a medium orange.

Fish Oil

You can increase the effects of weight training by increasing blood flow to the muscles, reducing muscle protein breakdown, and decreasing inflammation for faster recovery. These are all things that can come from a good daily intake of fish oil.

Calcium

Most people know that calcium is important for the health of your teeth, but a good level of calcium is also important for growing muscles too. Dairy products and green vegetables are the most important sources in your diet.

Magnesium

Magnesium deficiency is surprisingly common among women. This can cause problem in toning muscle because magnesium is so important in ensuring a strong heartbeat to send blood to your system.

B Vitamins

There’s a long list of B vitamins and each of them are very important for general wellness. But as it turns out they are also very useful for building muscle too. Specifically they are necessary for proper protein metabolism and energy production. Whole grains, eggs and lean meats are the ideal way to get more B vitamins in your diet.

Vitamin D

Vitamin D is known as the “sunshine vitamin”. That’s because we get most our supply from our exposure to the sun. The vitamin is important for muscle function, contraction and growth. If you live somewhere where the sunshine isn’t too common then it might be worth looking into a vitamin D supplement to ensure you’re getting the right levels.

Vitamin E

Nuts and seeds are a fantastic source of vitamin E. The vitamin is extremely useful to the body as it helps the muscles re-grow after a workout. You can also take supplements if you’re looking for another way to get your recommended daily level.