Diet after muscle atrophy should focus primarily on muscle rebuilding and preventing further muscle atrophy. The most popular consensus is –“rebuilding a muscle requires predominantly protein diet”. This statement is partially true and shows only half the nutritional aspect that you need to incorporate in your diet as muscle also require carbohydrates, minerals, vitamins and fat for its survival. So the diet in muscular atrophy should be balanced with increased intake to protein to assist muscle growth.
Your diet must include lean proteins and complex carbohydrates in addition to other vitamins, minerals and fats necessary for muscle build-up. For lean protein fish is the best source for muscle atrophy treatment as this is lower in saturated fat and has high amount of omega-3-fatty acids, a type of fat that is beneficial to your health. Other sources of Lean protein include Chicken, Turkey, Beef, Eggs, Beans, Peas, Lentils and Low fat dairy products (Saturated fats have been removed from low fat dairy products and they are a good source of Calcium and Vitamin D).
Protein and Complex Carbohydrates
Complex carbohydrates are like necklace of simple sugar molecules; they digest slowly and maintain sugar level stable for longer duration. For complex carbohydrates look forward to including vegetables in your diet. Good source of complex carbohydrate vegetables are Spinach (and other green vegetables), Asparagus, Kale and rough mushrooms. These vegetables are also a good source of other vitamins and minerals and their high fiber content create a sense of fullness of stomach. Other good sources of complex carbs are Whole grains and Fruits. Like vegetables, fruits are also a good source for a variety of minerals and vitamins and variety of fruits consumed is more important than quantity. Whole grain foods include Pasta, Oatmeal and whole grain breads.
Vitamins and Minerals
Vitamins needed to reverse muscle atrophy primarily include Vitamin E and Vitamin D. Vitamin E has antioxidant property and prevents the muscle against oxidative damage and correcting its deficiency can correct muscle atrophy in certain cases. Good source of Vitamin E for muscle atrophy treatment include Wheat germ oil, Sunflower oil, Safflower oil, Almonds, Spinach and lesser amounts are also found in Mangoes, Papayas and Tomatoes. As for Vitamin D, it plays a significant role in muscle build up and maintaining muscle strength and its supplementation in diet can be very helpful in reversing the effects of muscle atrophy. The best sources of vitamin D are Sunlight, Salmon, Tuna, Milk, Cereal, Pork, Eggs, Mushrooms, Beef liver and Ricotta cheese.
Mineral needed to be supplemented in diet after muscle atrophy predominately should include Selenium and Copper apart from others that are a part of balanced diet for complete growth. Selenium plays role in activating a range of enzymes and maintaining healthy muscles. Good source of Selenium include Nuts (esp. Brazil Nuts), Shellfish, Liver, Sunflower oil, Wheat, Rice, Oat, Lobsters, Crabs and Shrimps.
Copper in your diet?
Chronic failure to include copper in diet can affect the muscular system and its supplementation in diet can help muscle build up after muscular atrophy. Good sources of copper include Liver, Oysters, Sesame seeds, Cocoa powder and chocolates, Sunflower oil, Calamari, lobsters, Sun dried tomatoes and dried herbs.