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Help Muscle Tone Through Nutrition


Muscle tone and nutrition go hand in hand, and it is not possible to achieve anything without the other. For example, you can train and train on perfecting those abs, but if you have not done anything about losing what cover them, then no one but you will know they are there. And vice versa, because you may have all the nutrition in the world, but without building your abs, you will just be a smaller version of yourself.

So, when you get the diet right and the training right, great things will happen…

Whatever you’ve been told or whatever you see advertised, those pills or shakes that will magically transform you into a Greek God, won’t work by themselves. There is nothing that will perform as well in creating muscle tone as fresh food, and it is a lot healthier for you in the long run. It is the same for spot training. At the end of the day, it is the decision of the body of where to put fat, and where to remove fat from, no matter how much you try to convince it.


Even though fresh produce is better than any pill, here are a few vitamins that you can use to bolster the number of nutrients from your diet:

Vitamin C

This is in all, fruits and vegetables, and they are responsible for healthy blood vessels, because these vessels supply the muscles with oxygen and nutrients. The daily recommendation is 75mg, and all it takes to provide this is 1 medium orange.


This is required for strong bones and muscles, and the recommended daily amount (RDA) is 1,200 mg per day and can be found in green veggies and dairy products.

Vitamin D

This can be obtained from exposure to sunlight, and it helps to raise mood levels, muscle contraction, bone strength, and function.

Vitamin E

Vitamin E is a very good antioxidant and can be found in almonds, and this vitamin helps cells recover from the effects of exercise (oxidative stress). A limit of 300mg per day should not be exceeded, as this can lead to nausea, weakness and stomach pains - and in extreme circumstances, death. For this, it is better to forget supplements that include it and just eat nuts and seeds in moderation.

Vitamin B

There are a whole bunch of B vitamins, namely B1 (thiamin), B2 (riboflavin), B3 (niacin), B6 (pyridoxine), B7 (biotin) and B12 (cobalamin). Actually, all of these are essential to help give you overall health and are just as important if you are trying to build muscles and gain strength. Essentially, it is their duty to help break down fats and carbs, maintain healthy nerves and metabolize protein; all of which are needed for energy production.



Magnesium helps with muscle cramps and also helps the heart to beat at a steady pace. Magnesium can be found in spinach, legumes, whole grains and nuts.

Fish Oils

These help the blood to flow to the muscles, which in turn reduces muscle protein breakdown and also helps reduce inflammation. They can also be helpful in insulin sensitivity and are full of Omega-3. This will go a long way in the prevention of diabetes. There is also a new fish oil on the market, called Krill Oil, but as of yet there are not many studies conducted on it. Eat organic, lightly cooked fish, where possible.

Author Bio:     


Asra Carlone currently writes for the leading website  Fitandheal.com      

She is a health blogger and her interests include topics related to nutrition, fitness and well-being.     

Asra also enjoys practicing mindfulness through advanced meditation techniques and yoga.  

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