Although doing exercises is good for healthy muscles, you should do more if you want to achieve such goal, for the human body has over 600 muscles, many of them are regarded as involuntary ones, which could be built up just by going to the gym. Therefore, apart from doing exercise, it is also necessary to have a proper nutrition and maintain a healthy lifestyle for keeping your muscles healthy. Here are some simple tips for your quick reference as follows:
1. To stick to the food pyramid for the consideration of the daily intake as recommended.
2. To try not take refined grains like white rice and white bread. Instead, go for the whole grains, such as brown rice, whole-grain bread as well as oatmeal; because such food is full of fiber, which is very important for muscle growing and repairing.
3. To have enough fruits and vegetables for intake of necessary vitamins and minerals, like calcium, iron and vitamin D. They are vital to keep your muscle healthy.
4. To take plenty of fruit for intake of fructose, the kind of carbohydrate necessary for your body when you do exercises, but too much fructose could cause the buildup of fat.
5. To choose low-fat or nonfat dairy products, such as cheese, milk and yogurt, which are rich in calcium and helpful for bone health. Strong bones are regarded as fundament for healthy muscles building.
6. To take protein from such foods, including meat, fish, poultry, nuts, beans and eggs, because proteins are vital for development of muscles and bones.
7. To be engaged in warm-up before any type of exercise, this could enhance the flexibility of your muscles and reduces the risk of your muscle pulls and other injuries you may face.
9. To do some exercises that could promote your heart rate. In order to keep your heart active and healthy, you had better participate in various cardiovascular activities, such as walking, running and swimming. If possible, you could vary your exercises on a regular basis for more effectiveness.
10. To cool down after you finish some exercises so as to get your heart back to its resting rate and to stay away from muscle cramping.
*Image source: http://www.fitsugar.com/Ways-Take-Care-Sore-Muscles-After-Workout-25375909