Feed your muscles

September 28, 3:35 PMDenver Walking Fitness ExaminerLindsey Bowman

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Even the smallest muscles need love.

With the dramatic decline in day light hours quickly approaching (Daylight Savings Time Is November 1st 2009), and the flexibility of exercising early in the morning or late into the night decreasing, our bodies tend to slow down and move less in the colder winter months. The natural decrease of physical movement and exercise in colder weather exponentially decreases muscle strength, mass and elasticity. Of course there are ways to continue physical activity inside, but keeping muscles strong and thriving during the winter months, requires additional attention and care.

While also remembering that a body in motion is a healthy body, one must also focus on how they are fueling their body and muscles to keep it active and fluid. There are some foods that will naturally provide the vitamins, minerals, proteins, fats and carbohydrates to keep your muscles in pristine shape while they are not moving quite as often in the winter. So, in addition to continuing to keep your body moving throughout the winter months, here are 6 super foods to feed, build and maintain your muscles:

Fish

Over the past couple of years, scientists, doctors and nutritionists have hammered into our heads the importance of omega-3 fatty acids, and the essential health benefits of foods containing these fatty acids. So, not only is fish is a great source of lean protein, the fatty acids help to lower blood pressure, decrease the chances of developing heart disease, lower triglycerides (fatty material that circulates in the blood), reduce joint and muscle inflammation and increase HDL levels (the good cholesterol). Fish like wild salmon, tuna, rainbow trout and sardines are all high in omega-3s fatty acids and healthy proteins. It is also suggested that consuming omega-3’s could help to slow down the break down of muscles during athletic activities that focus on endurance (running, walking, etc).

Quinoa

Quinoa is packed with protein, making it a healthy carbohydrate that satiates hunger, provides longer lasting energy, and provides all of the essential acids your muscles need to grow. When your body lacks carbohydrates to fuel itself, it begins to feed on the protein you consume for energy, rather than using it to create new muscle fibers. (This is the unhealthy concept behind the “Atkins” style diets) This whole grain is just that, a grain that is not derived from wheat therefore is gluten free and full of iron and potassium.

Legumes

All legumes have protein, carbohydrates and fiber. The carbohydrates in legumes release slowly, and supply longer lasting energy for workouts and even just your daily routine. The artery cleaning fiber works with the protein to repair damaged muscles as well as build new muscle. Common legumes to incorporate to your diet are black beans, kidney beans, chick peas and black eyed peas.

Sweet Potatoes

Sweet potatoes are abundant in mineral potassium, which is necessary for muscle contraction, nerve transmission, bone health, water balance, and normal blood pressure. Sweet potatoes are actually higher in potassium than bananas. Packed with four grams of fiber (in a medium potato) they keep you full and satisfied longer after consumption. Additionally, the copper in sweet potatoes helps to produce connective tissues, including collagen, which keeps muscles healthy and skin smooth and tight.

Eggs

Eggs are a high quality protein source. (High quality proteins help to preserve lean muscle tissue while you lose fat.) Egg protein helps preserve muscle mass and provides steady and sustained energy. Eggs are a superior protein source for athletes that participate in endurance training, as they are high in the amino acid Lucien, which assists muscles in the utilization of the fuel glucose. A pre-workout meal that includes eggs will help you burn more body fat and increase muscle tone. Their protein content also contains all the necessary amino acids required for lean tissue growth.

Cottage Cheese

Cottage cheese, while tasty and versatile, actually contains more protein than yogurt, and is packed with potassium, calcium and vitamin D. All these things are necessary for your muscles to function properly. However, while the extra protein in cottage cheese can help muscle function and development, the fat in the whole milk in cottage cheese will (in large doses) help with larger waste line development, so be sure to opt for the reduced fat version.