3 Nutrients to Accelerate Muscle Recovery

By: StacyAtZeel

Allowing your muscles to recover between workouts is as important as the exercise itself. After all, there's a reason why you're achy for a day or two following back-to-back Core Fusion classes. Strenuous workouts cause physical tissue damage, and your body needs ample time to heal. 

Recuperating after a tough workout, however, doesn't mean taking to the couch with a bowl of Cherry Garcia ice cream. Add these three muscle-boosting nutrients to your diet, and you'll be back to your warrior ways in no time.

Create Collagen: Vitamin C

Go ahead and pour yourself a morning glass of OJ. Vitamin C is essential for the creation of collagen in the body. Collagen is a protein that helps repair skin cells, scar tissue, tendons, ligaments and blood vessels. For optimal muscle repair and rehabilitation, a daily dose of 60 mg of vitamin C is recommended.

Fortunately enough, there should be no shortage of vitamin C in your kitchen. All it takes is half-a-cup of broccoli, one cup of cantaloupe or a medium size orange to get your needed vitamin C.

Speed Up Circulation: Vitamin E

Vitamin E protects the body from an enzyme called creatine phosphokinase (CPK), which is a protein that seeps into the blood following vigorous exercise. When the body is injured, CPK levels rise. Vitamin E increases blood circulation, and in doing so helps rid the body of this enzyme more efficiently.

Ideally, consume 15 mg (equal to 30 IU) of vitamin E after a sweat-session to expedite muscle repair. You can satisfy almost one-fifth of this recommended amount by eating a cup of spinach. Vitamin E is also found in corn, nuts, seeds and other green leafy veggies.

Manage Your Muscles: Magnesium

Too little magnesium in the body can result in muscle tension, cramping and spasms, so it's no wonder that this alkaline element plays a role in muscle repair. Vital to proper muscle and nerve function, magnesium boosts the body's ability to synthesize the proteins that make your muscle grow.

Whether you're a Hogan-esque bodybuilder or not, small amounts of magnesium—about 320 mg for women and 410 mg for men—can speed up muscle growth. Get your daily dose of magnesium by snacking on pumpkin seeds, spinach, soybeans, sunflower seeds, black beans and salmon.