Nutrients for Muscle Repair & Recovery

Being an athlete of sorts and seasoned in injuries, I’ve come to appreciate speedy recovery. There’s a million products out there for this type of injury. However, here is my approach, a holistic one, using real food. And, no, the answer is not too pile on the protein. Too much protein can stress your liver and strip calcium from your bones, leaving you with other issues to address.

The following nutrients will greatly assist in muscle recovery and repair and help control inflammation.

Copper, a mineral that assists muscle repair indirectly by maintain healthy blood vessels, which also supports good immune function. It is found in found in sunflower seeds, cashews, spelt, seafood, turnip greens, crimini mushrooms.

Zinc, a mineral directly involved in wound healing, tissue repair, and immune system function. Sources include seafood, sesame seeds, turkey, scallops, venison.

Vitamin A, an antioxidant that helps maintain tissues, i.e., skeletal muscles, bones, and mucus membranes. Good sources are dark leafy greens, carrots, sweet potatoes, KALE, and eggs.

Vitamin B6, helps with protein synthesis, to repair muscle tissue. It can be found in tuna, salmon, venison, chicken, potatoes.

Vitamin C, a gold star antioxidant. It directly helps in tissue repair and growth throughout the body, as well as boosting the immune system and healing wounds. It can be found in fruits and vegetables such as brussel sprouts, turnip greens, grapefruit, mango, broccoli, kiwi, papaya, bell peppers, strawberries.

Meal idea? How about a salmon steak, roasted sweet potatoes, a mixed green salad with bell peppers, slivered almonds, and for desert strawberries and mango with some fresh whipped cream, and sprinkle of cinnamon.