Muscle, which refers to the tissue in which myocytes are connected, is divided into several muscles, such as skeletal muscle, cardiac muscle, and visceral muscle. If the function of the muscles that support and maintain the body’s balance is reduced or the muscle mass is reduced, even a small impact causes great pain and increases the risk of fracture. In addition, if this muscle loss continues for a long time, it will act as a cause of various muscle-related diseases such as sarcopenia, muscle atrophy, myofascial pain syndrome, and sarcoma. In addition, a decrease in muscle mass interferes with the smooth movement of bones and joints and at the same time leads to degeneration, which can lead to various musculoskeletal disorders such as knee pain, spinal stenosis, etc. including a herniated disc.
In order to maintain the smooth functioning of these muscles as well as to prevent muscle loss, it is important to maintain a healthy diet composed of balanced nutrients while continuing to exercise regularly about 3 to 4 times a week. In particular, regular intake of various foods containing high-quality protein and various ingredients that help protein synthesis is an essential part in preventing the smooth creation of muscle tissue and muscle loss. So today, let’s take a look at the various food information that has a good effect on the muscles one by one.
7 foods good for muscles
1. Chicken Breast
The first food that helps muscle health is chicken breast. Chicken breast is rich in arginine, a conditional amino acid that composes protein. This rich arginine component helps the synthesis of creatine, which is used as an energy source by decomposition of ATP during muscle contraction, to maintain muscle and strengthen muscle function. will act to help. And with the benefit of arginine in dilating blood vessels, it helps to improve the smooth flow of blood flowing into the muscles, and it can be said that it has a good effect on the normal maintenance and operation of muscle functions. In addition, it is reported that various nutrients such as selenium, niacin, and zinc, which are evenly contained in chicken breast, have a beneficial effect on the formation of muscle tissue.
Eggs are well known as an ideal complete food because of their balanced content of vitamins and minerals, including various essential amino acids. With the help of abundant essential amino acids, it is excellent in promoting the synthesis of proteins in the body, preventing muscle loss through the creation of muscles and helping to improve the symptoms of muscle pain.
In addition, the lecithin contained in the egg yolk promotes the production of acetylcholine, one of the neurotransmitters, to improve brain functions such as cognitive ability and memory. However, egg yolk is one of the foods high in cholesterol, so it is important not to overdo it.
In order to maintain and increase muscle mass, regular intake of vitamin D is as important as continuous protein intake. This vitamin D deficiency can cause muscle weakness, fatigue, and muscle pain. Salmon is rich in vitamin D, which is known to help prevent muscle weakness and build muscle. In addition, it is said that salmon is effective in preventing osteoporosis, which increases the risk of fractures, through the excellent calcium absorption of vitamin D. In addition, salmon has a high content of arginine, which is also included in chicken breast, which is excellent in preventing muscle loss and helping to maintain normal muscle function.
The intake of plant protein is just as important as animal protein in the creation and maintenance of muscle. Soybeans are known as the best source of plant protein, and because of their high content of various essential amino acids, they are said to play an excellent role in the formation of smooth muscle tissue through protein synthesis. In addition, the isoflavones and calcium components contained in soy not only prevent bone damage, but also increase bone density and are known to help prevent various musculoskeletal disorders. Many foods processed from soybeans, such as tofu, soymilk, soybean paste, and cheonggukjang, are also known to have a high content of vegetable protein.
Spinach, which represents a green and yellow vegetable that contains a variety of vitamins, calcium, iron, dietary fiber, and other nutrients in a balanced way, is also one of the foods that are good for muscles. Spinach not only contains abundant vegetable protein, but also contains arginine, which is said to be beneficial in preventing muscle loss and maintaining muscle mass. In addition, the nitrate contained in spinach also helps the formation of muscle tissue and has been known through several studies to be excellent in increasing the energy use of the muscles.
Nuts such as almonds and macadamia nuts are also good for muscle. Nuts are not only rich in protein, but also contain a number of nutrients such as magnesium and vitamin E, which are known to help strengthen and maintain muscles.
In addition, omega-3 fatty acids, a key ingredient in nuts, are known to have a beneficial effect on protecting the body from free radicals and inflammation, which are the causes of various adult diseases and chronic diseases. However, there are some types of nuts that are rather high in calories, so if you consume too much, you may gain weight.
Blueberries are also known as excellent superfoods because of their content of powerful antioxidants such as anthocyanins. The excellent antioxidant action of blueberries is excellent in suppressing the free radicals generated in the muscles after long-term exercise, and it improves the recovery speed of the muscles and at the same time has a beneficial effect in preventing muscle damage. In addition to blueberries, various fruits such as cranberries and blackberries belonging to the same berry family also contain a large amount of antioxidants that neutralize free radicals, and they are excellent at inhibiting inflammation, which can help relieve symptoms such as muscle pain. .