In addition to stretching and monthly massages, there are four essential to keeping your muscles healthy. At Plaza Chiropractic in Old Bridge, we know all about healthy muscles. That’s why we are giving you the four essentials for healthy muscles so you start eating your way to healthy and stronger muscles!




Your body needs a certain amount of carbohydrates to use as an energy source. This doesn’t necessarily mean breads, though. Many foods like fruits or nutrition bars contain a high amount of carbohydrates perfect for a pre workout snack. Did you know that the harder and longer you work out, the more glycogen (received from carbs) your muscles require?

Your carbohydrate requirement will vary based on your activity level and your body weight. If you’re engaging in a moderate exercise for up to an hour, you should aim for 2 grams of carbs per pound of body weight for the total day. However, if you’re going two hours or more per day you should aim for 3 to 4 grams per pound per day.


This one probably isn’t a surprise to anyone. Protein is a vital part in building healthy muscles. Protein helps repair and rebuild muscle tissue that is broken down during hard exercise like strength training. According to the United States Department of Agriculture, (USDA) the average person requires about 0.4 grams per pound per day. If you’re participating in a sport or getting a lot of exercise, that number will increase, however, according to sports nutritionists, even athletes should not to exceed 1 gram per pound per day.


Yes, you do need fat. You need unsaturated fat to account for up to 30% of your daily calories. The healthiest forms of unsaturated fats come olive oil, lean meats and fish, nuts, seeds, and avocados.


It’s common knowledge that you should aim to drink 64 ounces of water per day. However, if you’re exercising, that number increases. It is suggested that during a workout, that you drink 4 to 8 ounces every 15 to 20 minutes. Visit our blog on water and your muscles for more information.

If you suffering from any muscles pain, or would like to schedule a massage to loosen those muscles, give us a call at (732) 723-0023 to schedule your appointment with Dr. Shapiro today. You can also “Like” us on Facebook for tips, specials and more!

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