15/08/2025
For muscle growth and recovery, your body needs nutrients that help build, repair, and protect muscle fibers while supporting energy and reducing inflammation.
Here are the essentials:
Protein – Muscle Builder
• Why: Provides amino acids to repair and grow muscle tissue.
• Sources: Chicken, fish, eggs, tofu, Greek yogurt, lentils.
Omega-3 Fatty Acids – Recovery Booster
• Why: Reduce inflammation, improve blood flow, and protect joints.
• Sources: Salmon, mackerel, chia seeds, walnuts.
Vitamin D – Strength Supporter
• Why: Improves calcium absorption and supports muscle performance.
• Sources: Sunlight, fortified milk, egg yolks, fatty fish.
Magnesium – Cramp Preventer
• Why: Regulates muscle contractions, energy production, and relaxation.
• Sources: Pumpkin seeds, spinach, almonds, avocado.
Iron – Endurance Fuel
• Why: Delivers oxygen to muscles for sustained performance.
• Sources: Lean meats, lentils, spinach, pumpkin seeds.
Calcium – Contraction Partner
• Why: Works with magnesium to ensure proper muscle function.
• Sources: Dairy, almonds, leafy greens, fortified plant milks.
Potassium – Recovery & Hydration Helper
• Why: Prevents cramps and balances fluids in muscle cells.
• Sources: Bananas, sweet potatoes, spinach, beans.
Get your Pilates session with us.
📍 Runa Studio
Graha Natura SOHO3 blok BS55
💬 088228563686
