Include these 7 nutrients in your diet to prevent muscle tears

One of the most common sports injuries is muscle tears. But did you know that they can be prevented with a good diet? The nutrients that we introduce to our body thanks to the diet make our muscles much stronger and prepared for any effort that is made with the sport.

It is for this reason that we are going to discover 7 nutrients that help you prevent muscle tears. You just have to introduce them in your usual menu and you will be able to give your muscles an extra wellness so that they are in top shape.

The best nutrients to avoid fibrillar ruptures

As we have already said, there are some foods that help you prevent muscle tears. The vitamins and minerals that some ingredients include are perfect for the muscle to be in top shape when practicing a sporting activity.

Vitamin C, ideal to avoid muscle tears

To keep your muscles strong and healthy and avoid the dreaded fiber breaks when training, nothing better than choosing to include foods rich in vitamin C in your diet. It is an essential nutrient to form collagen in muscles and, therefore, prevent joints from wearing out.

Some foods rich in this vitamin are citrus fruits, kiwi has a high concentration of this vitamin, green leafy vegetables (chard, spinach, artichoke, etc.), broccoli, Brussels sprouts, tomato or red pepper.

Vitamin E, essential to treat fibrillar ruptures

If you want to have strong and healthy muscles, it is important that your body contains reserves of vitamin E as it helps repair both ligaments and muscles. In addition, it is an ideal nutrient to recover after an intense training, reduce inflammation and get the body to rest and recover to the maximum.

Some foods that are rich in vitamin E are vegetable oils, walnuts, hazelnuts, almonds, peanuts, pistachios, avocado or asparagus.

Vitamin B12, perfect for strengthening muscles

This vitamin is ideal both to prevent muscle injuries and to accelerate their healing. This vitamin is directly involved in the protein building processes in our body. The contribution of this vitamin comes from foods of animal origin or their derivatives.

Some examples are clams, mussels, octopus, mackerel, herring, salmon, crab, tuna, cod, sardines, beef, mozzarella, egg, or feta cheese. There are sources of plant origin such as cereals, but if you follow a vegan diet you have to monitor its contribution since, in most cases, it must be supplemented.

Selenium, necessary to strengthen the muscles

One of the minerals that must be taken into account more to prevent muscle tears is selenium, since it helps many of our enzymes work correctly. It is an essential nutrient to avoid and heal a muscle injury and, therefore, it will be essential that you include it in your eating habits.

Some of the foods rich in this mineral are nuts, pork, pumpkin seeds, garlic, eggs, tuna, salmon, seafood or whole grains such as rice or wheat.

Zinc, perfect to avoid tears in the muscle

Like selenium, zinc is one of the nutrients that help you prevent fibrillar breakage and that should be included frequently in the diet of an athlete. This nutrient is vital to improve your sportsman”s diet, as it helps you heal inflammation and wounds in the body, in addition, it manages to strengthen our immune system making us stronger.

Foods rich in zinc are, for example, pork, beef, brown rice, pumpkin seeds or dark chocolate.

Vitamin A, important to prevent muscle injuries

To complete your diet focused on preventing muscle injuries, you must also include foods rich in vitamin A, as it promotes cell growth, as well as the repair of bones. Therefore, it is very interesting that every athlete includes this type of nutrient in their diet.

Foods rich in this vitamin are dairy like milk; greens and vegetables such as carrots, broccoli, and spinach and in foods such as beef, chicken, turkey and fish.

Proteins, vital to strengthen muscles

In addition, it is important that you include foods rich in protein in your diet to ensure that your muscles are in perfect health. It is important, therefore, that you opt for protein breakfasts for athletes and include proteins of high biological value such as lean meats, fish, eggs and skimmed dairy.