The human body has more than 600 muscles. Every movement you make, regardless or how slight or exaggerated, involves a muscle contraction. During exercise, your muscles work in concert to move body parts numerous times. Consuming the proper nutrients will allow you to do this action optimally and help speed recovery.
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Carbohydrates
Carbohydrates are macronutrients that are pivotal for muscles during exercise. When carbs are consumed, they get converted to glucose, which is either used immediately for energy or stored in the muscles as glycogen and used for energy at a later time. If you do not consume enough carbs before a workout, you run the risk of "hitting the wall" or "bonking." This is a point where exhaustion kicks in and your energy levels are tapped. The recommended daily intake of carbs is 130 grams for the average person. Athletes however, should aim for 250 grams or more. Include carb-containing foods in your diet like fruits, sweet potatoes, oatmeal, brown rice, yogurt, whole wheat pasta, whole grain bread and legumes.
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Potassium and Sodium
Potassium and sodium are electrolyte minerals that play critical roles in exercise, especially when it is intense and of a long duration. Excessive sweating cause’s potassium and sodium levels to become depleted in the body. Your body needs potassium and sodium for fluid balance, nerve signal transmission and muscle contractions. Include foods in your diet that contain both of these minerals. Raisins, salted nuts, peanut butter, apricots, oranges and raisins are examples.
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Iron
Iron is a mineral that aids in the production of the oxygen-carrying proteins hemoglobin and myoglobin. A lack of iron in the diet will cause you to feel tired and weak, and your muscles will not work properly. Animal meats and derivatives such as beef, chicken, turkey, eggs, fish and pork have high iron content. If you are vegetarian or vegan, include non-meat iron sources in your diet like spinach, lentils, kidney beans and brown rice. Vitamin C helps with the absorption of iron. Pair a vitamin C-rich food with an iron-containing food to help with absorption.
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Water
Water is vitally important for your muscles, especially during long, high-intensity training bouts. A lack of water can lead to muscle fatigue, poor coordination and cramps. Exercising in extreme heat without enough water can elevate your risk of heat stroke. The American Council on Exercise recommends drinking 8 ounces of water before you exercise and 7 to 10 ounces every 10 to 20 minutes during your exercise sessions. Sports drinks, which commonly contain a balance of potassium and sodium, are only necessary if you exceed 45 minutes of high-intensity training.
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Protein
Protein is an important macronutrient often referred to as the building block of muscle. It is composed of amino acids, which are essential or nonessential. Essential amino acids need to be consumed from food because the body does not make them. Foods that contain all nine of the essential amino acids are called complete proteins. Any animal meat or derivative is a complete protein. The best time to consume protein for muscle growth is immediately following workouts. The National Strength and Conditioning Association recommend consuming a liquid source of protein, which absorbs quickly. Drink milk or prepare a shake made with whey protein powder, which is a fast-absorbing type.