Move over protein. New research shows that there are alternate sources that pack just as much punch as protein does in building and maintaining muscle strength.
The amino acids found in protein were long thought to be the only way to bulk up the amino acids present in muscles. Not so, according to the Journal of Strength and Conditioning Research.
There are other sources that contribute equally as well to muscle strength that are not the typical meat products we normally associate with putting on muscle mass.
With more and more people also incorporating aspects of a plant-based or alternative diet for other health reasons, it’s worth considering this trio of options when wanting to bulk up:
1. Calcium products
Calcium boosts muscle performance and contractions (and is great for bones to boot!). Find it in fortified, non-fat or low-fat, dairy items like milk, yogurt, and cottage cheese, as well as dark, leafy greens such as spinach and kale, and certain fishes like salmon and sardines.
2. Vitamin D
Vitamin D is most easily absorbed in the form of sunshine through the skin for a few minutes each day. While sunshine is plentiful for us here in Central Texas, there are some people who just don’t get enough. Vitamin D deficiency can contribute to weak muscles, and even painful injuries or falls. Find it in egg yolks, mushrooms, and fatty fishes.
3. Zinc
Zinc aids in muscle repair and regeneration keeping muscle cells active and healthy for working out. Oysters are one of the single-richest sources of zinc available. Add a dozen of these ocean delicacies to your diet each week and you’re in for a powerful boost. Other great sources of zinc include dried beans, peas, nuts, and legumes.
There are many dietary and nutritional supplements available designed to boost muscle strength. Always check with your physician first though prior to starting any of these, and take them only as directed.
If you have questions regarding your muscle condition, or proper use of supplements to augment muscle health, please contact us for an appointment with one of our orthopedic and musculoskeletal specialists.
(Courtesy of U.S. News & World Report)
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