CONTRIBUTED CONTENT: Nutrition for muscle and tissue repair
Building muscle and being fit makes us feel good, confident and strong. While muscle building may slow with age, significant muscle hypertrophy is achievable at any age through training and good nutrition. Just 2 to 3 strength training sessions per week, focusing on different muscle groups, will support consistent muscle growth. After an injury or surgery, it’s especially important to know how your body builds and repairs its muscles and tissues.
After the stress of a workout, muscles may undergo microscopic damage to their fibers, triggering a process that repairs and rebuilds the tissue, helping muscles grow stronger. The soreness that sometimes follows, known as Delayed Onset Muscle Soreness (DOMS), typically peaks 24 to 72 hours after exercise. During recovery, the body repairs damaged muscle proteins and builds new ones, helping muscles adapt and grow stronger.
To fuel your muscle growth and recovery, you need to prioritize good nutrition. You are what you eat, so give your body what it needs to be strong and healthy. Muscle and tissue repair rely on a good combination of protein, carbohydrates, healthy fats and micronutrients that support protein synthesis, energy replenishment, and inflammation management.
Protein is the primary building block and signal for repairing and building muscle fibers and connective tissues. It’s best to eat 0.5–0.8 grams per pound of body weight daily to optimize recovery and prevent atrophy. Spread protein across three meals to maximize muscle protein synthesis. Choose pasture-raised meats, wild-caught fish, organic eggs, raw dairy and beans.
Healthy fats, particularly omega-3 fatty acids, are essential for muscle and tissue repair because they help regulate exercise-induced inflammation, support healthy hormone production, and facilitate the absorption of fat-soluble vitamins (A, D, E, and K) necessary for cellular repair. Healthy fats also provide energy needed during recovery. Key sources of these beneficial fats include fatty fish (salmon, mackerel, sardines), avocados, butter, lard, tallow, nuts and seeds (chia, flax, walnuts), and olive oil.
Carbohydrates are essential for replenishing depleted glycogen stores in the muscle and work synergistically with protein to enhance repair. Complex carbs like sweet potatoes, oats, true sourdough bread and brown rice provide sustained energy, while fruits offer quick carb replenishment.
Fruits and vegetables are primary sources of essential micronutrients. Eat the rainbow! Red, green, purple, orange…Each color of vegetable has health benefits. Vegetables are generally low in calories but are high dietary fiber, antioxidants and phytochemicals (e.g., sulforaphane in broccoli). These nutrients help reduce inflammation and support muscle and tissue repair.
Because it’s hard to get everything you need from food, taking whole food supplements for your unique body is smart. We can help you with that. We do the work for you. We can support you on your journey to your best self!
Want to explore this topic further? Listen to Ep 80, “How to Consume Protein for Your Health,” and Ep 98, “What Collagen Is and Why You Need More of It,” on the VitalHealth4You podcast. Find VitalHealth4You on your favorite podcast app or visit vitalhealthcda.com/podcasts/
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Greg Anderton holds a Master’s degree in Traditional Chinese Medicine, and is a Licensed Acupuncturist. He is additionally trained in Clinical Nutrition and Herbal Medicine. He has over 20 years of experience in natural medicine. Greg is a “Health Detective,” he looks beyond your symptom picture and investigates WHY you are experiencing your symptoms in the first place. Greg is currently accepting new patients and offers natural health care services and whole food nutritional supplements at Vital Health in Coeur d’ Alene. Visit our website at www.vitalhealthcda.com to learn more about Greg, view a list of upcoming health classes and read other informative articles. Greg can be reached at 208-765-1994 and would be happy to answer any questions regarding this topic.