Sunday, August 18, 2013

Toning Muscles and Help Soreness

Do you know how muscles are made? "uhh, yea. Do some bicep curls!" Wrong.... When you're weight training, it's causing microtears in the fibers. When you're resting your body after, that's when you're 'building muscle'. That's why it's best to not workout the same muscle again within a 24 hour time period. That muscles needs to rest and rebuild, while also making it stronger.

You should talk to a nutritionist or a doctor about your personal diet and vitamins you should take. Know that I am neither, I am just a person who is interesting in knowing these things and thought I would share my research and findings.

You can help muscles out though, by taking the right vitamins:

Vitamin E: Try eating some nuts or seeds after a workout. Not only do almonds provide protein, highly fats and fiber, but it's a good source of vitamin E.""This antioxidant helps cell membrane recovery from oxidative stress, such as exercise," Cuomo says. And the faster your muscles recover, the faster they'll grow." - Shape
Vitamin E helps fight cell-damaging free radicals in the body. It also helps promote immune function and help support cardiovascular health.
I, personally, take Vitamin E supplements because I don't eat nearly enough of it throughout the day. But Vitamin E is one of the nutrients where less is more. Taking too much Vitamin E in a day can cause nausea, stomach pain, weakness or even death. Consult your physician about how much you should take with your diet.  

Vitamin C: not just in your oranges, boys and girls. You can find Vitamin C in all fruits and veggies. ""is responsible for the health of the blood vessels, which support the muscles’ needs for oxygen and nutrients," says John Cuomo, Ph.D., of USANA Health Sciences" "Orthopedic surgeon Leon Popovitz, M.D., of NY Bone and Joint Specialists, adds that vitamin C is a building block of collagen, a material that your body then uses to build bones and muscles.'' - Shape
Of course you can have your 1 medium orange for your recommended daily does of Vitamin C but you can also have a half a Red Bell Pepper or a cup of Strawberries
Fish Oil:  Omega-3 fatty acids are "good fats", which help to balance the "bad fats" in your diet. Omega-3's play an important role in supporting the immune system, as well as helping to maintain circulatory and metabolic health. "With the ability to enhance the effects of weight training by increasing blood flow to the muscles, reducing muscle protein breakdown, and decreasing inflammation for faster recovery, Cuomo says we should think of omega 3s—the fatty acids found in fish oil—as a secret weapon for toning up. It doesn't hurt that omega-3 fatty acids also improve insulin sensitivity, which helps prevent diabetes." - Shape
Incorporate more salmon, mackerel, herring, lake trout, sardines, or albacore tuna in your diet each week. Or if fish aren't your bang try using more flax seeds, chia seeds, hemp seeds, walnuts, and algae-based supplements.
I take 2 capsules of fish oil every day because I'm not a fan of fish and don't eat any of those seeds or nuts.
(Plus, ladies, have you heard of the 'Orgasm diet'? A little bit of chocolate, fish oil and no coffee. I don't want to get off topic, but I still drink coffee and O. M. G. Read more about it HERE)
Calcium: Got Milk? We've all heard about it and no one is lying! We all need calcium. But for those who aren't a fan of milk, like me you can still receive your daily dose of calcium by eating dairy products - good, I love cheese- and green veggies.



Magnesium: According to my supplement bottle, Magnesium supports essential nerve, muscle and heart function. It's also essential in the formation of bones, teeth and in converting sugar into energy. And according to Shape, most women don't get enough of this mineral! Plus, Magnesium helps relief soreness, whether from PMS or from lifting weights
You can receive magnesium by eating nuts, spinach, whole grains, legumes orrrr you can soak it in with an Epsom salt bath. Hell yea. Doing that TONIGHT!
B Vitamins: This includes a wide variety: B1 (thiamin), B2 (riboflavin), B3 (niacin), B6 (pyridoxine), B7 (biotin), and B12 (cobalamin). "Bs play a role in everything from protein metabolism and energy production to maintaining healthy nerves and breaking down fat and carbs." - Shape
These vitamins can be found in foods such as whole grains, eggs, lean meats, legumes, nuts, leafy greens, and fortified cereals. B12 is only found in animal sources.



Vitamin D:  Boosts mood, immunity, and muscle. ""Vitamin D is required for muscular contraction, function, and growth," Cuomo says. It's also essential for bone growth and strength, and since skeletal muscles need a strong base to build off of, you can't neglect your D." -Shape
You can receive enough Vitamin D through sun exposure. But don't go crazy!



Soreness:
-Rest. Rest. Rest. Don't over work the same muscles twice in a 24 hour period. 
-Massages do wonders. Get your loved one do do it for you (plus, quality time!) or go to a massage therapist
-Stretch. I warm up my body before a work out and stretch after every workout. Once a week I do yoga to stretch it all out and relax
-Icing the muscle indirectly. I have a soft small towel I use to wrap an ice pack and place on my sore muscles. 
-Heat. Invest in a hot pack. (If you're a woman, you should have already invested in one, if not go get one for that time of month! I swear, it helps!) By placing heat, it helps the blood flow to the muscle. I also take scorching hot showers (I work up to it) and I directly place my sore muscles under the shower head. It helps massage it and it heats it up. 2 birds. 1 stone.
-Take NSAIDs. Ibuprofen, Noproxin or Asprin. I try not to use this as my go to, though.
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Sources:
Sundown Naturals