We have all heard about muscles and often associate them with strength and feeling toned, but the importance of muscle function in the body is much greater than this. From enabling movement to supporting metabolism and even contributing to immune function, muscles play a crucial role in keeping our bodies functioning optimally. If we have any conditions that can impact the function of our muscles – from short term injury to longer term conditions, looking at the role of nutrition, lifestyle and exercise can be really important to support muscle health now and into the future.
The role of nutrition
A balanced diet rich in high-quality protein, carbohydrates, healthy fats, vitamins, and minerals is fundamental for supporting muscle health. Protein, in particular, is essential for muscle repair and growth. Including sources such as lean meats, poultry, fish, eggs, dairy, legumes, tofu, and nuts in your diet ensures an adequate intake of essential amino acids—the building blocks of protein.
Carbohydrates serve as the primary fuel source for muscles during exercise, providing the energy needed to power through workouts and support muscle recovery afterward. Opt for complex carbohydrates like whole grains, fruits, vegetables, and legumes to sustain energy levels and promote glycogen replenishment in muscles.
Healthy fats, such as those found in avocados, nuts, seeds, and fatty fish, are crucial for maintaining cell membrane integrity and supporting hormone production, both of which are essential for muscle health and function.
Exercise: Strengthening and Conditioning Muscles
Regular physical activity, including both resistance training and aerobic exercise, is key to building and maintaining muscle mass and strength. Resistance training, such as weightlifting or bodyweight exercises, stimulates muscle growth by creating micro-tears in muscle fibres, which then repair and grow stronger during rest periods.
Aim for a well-rounded workout routine that includes exercises targeting all major muscle groups, such as squats, deadlifts, lunges, chest presses, rows, and shoulder presses. Gradually increase the intensity, duration, and frequency of your workouts to continually challenge your muscles and promote growth and adaptation.
Incorporating aerobic exercise, such as brisk walking, jogging, cycling, or swimming, alongside resistance training enhances cardiovascular health, increases endurance, and promotes overall muscle function. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity per week, along with muscle-strengthening activities on two or more days per week.
Rest and Recovery: Essential for Muscle Repair
While exercise is crucial for building muscle, adequate rest and recovery are equally important. During rest periods, muscles repair and rebuild themselves, becoming stronger and more resilient in the process. Ensure you get enough sleep each night, as sleep is essential for muscle recovery, hormone regulation, and overall health.
Incorporate rest days into your workout routine to allow muscles time to recover and prevent overtraining, which can lead to injury and hinder progress. Active recovery activities such as yoga, stretching, or low-intensity exercise can help improve circulation, reduce muscle soreness, and promote relaxation.
Hydration and Lifestyle Factors: Supporting Muscle Function
Proper hydration is essential for muscle function and overall health. Aim to drink plenty of water throughout the day, especially before, during, and after exercise, to maintain optimal hydration levels and support muscle performance and recovery.
Additionally, adopting a healthy lifestyle that includes stress management techniques, such as meditation, deep breathing, or mindfulness, can help reduce cortisol levels—the stress hormone—which can otherwise impair muscle growth and recovery.