Question: I work out three times a week, but a friend of mine said I should be eating something to replenish the damage I’m doing. What’s your recommendation?

Answer: The word “damage” is relative. Exercising breaks down muscle. Though this doesn’t sound so good, it really is quite a normal process. In fact, it’s the means by which a person becomes stronger. Muscle breaks down and regenerates into stronger fibers. This occurs in the rest period after your workout is over. You need the right nutrition to make a strong comeback and heal your body.

As your muscles are recovering, they require protein to be refurbished and grow back stronger. An organic protein shake is helpful for this (click here for a natural source). Plus, we recommend the nutrients in ProMin Complex because not only does this product contain proteins specifically for the musculo-skeletal system, but it also has a good source of calcium. And calcium is needed any time there are injured, healing, damaged or torn tissues. Calcium is the healing mineral.

One of the key sources of energy you get from an intense workout is from glycogen, a sugar in your body. But when this source becomes depleted, your body starts to break down protein for energy, which is all the more reason to replenish with supplementation and a well-rounded diet.

Glutamine is an amino acid (building block of protein) that is depleted during exercise. You want to make sure you eat glutamine-rich foods if you exericse regularly. It can be found in poultry, fish, beef, chicken, and most dairy products.

In a nutshell, here’s a good guideline for building muscle (How to Build Muscle: The Definitive Guide to Building Muscle):

Eat Whole Foods. You’ll achieve a lower body fat, so the muscles you’ve built show better. And the vitamin & mineral content helps recovery. Stop eating food coming from a box. Eat whole foods 90% of the time.

Proteins. Meat, poultry, fish, whey, eggs, milk, …
Carbs. Brown rice, oats, whole grain pasta, quinoa, …
Veggies. Spinach, broccoli, tomato, salad, carrot, …
Fruits. Banana, orange, apple, pineapple, peers, …
Fats. Olive oil, fish oil, real butter, nuts, flax seeds, …

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