Fascia Diet: Do you make fascia training and pay attention to your diet? But do you know what the fascia cells really need to optimally integrate the training stimulus? This post will show you how to raise the effectiveness of your fascia training to a higher level!

Fascia diet: what does our fascia and what not?

The most important nutrients for a healthy fascia are its components: water, proteins, carbohydrates and some micronutrients.

. 1 Water – “The Source of Life”

Water as a source of life, this is also true. The muscle fascia tissue consists of up to 75% water. Especially during training and self-myofascial-release exercises (self-massage with, for example, hard foam rollers), when a lot of fluid is forced out of the tissue and sweated out, this deficit must be replenished.

Otherwise threatens and loses function. Due to their molecular structure, the protein-carbohydrate compounds (proteoglycans) absorb the water like a sponge and thus ensure the important elasticity and lubricity of the collagen fibers. However, if the fluid and nutrient supply is insufficient, the sponge, so to speak, dries out, becomes brittle and brittle, then also becomes susceptible to disorders and injuries.

Furthermore, water is the means of transport for dissolved nutrients, ensuring adequate supply of myofascial tissue. In addition to the supply, the water also serves to remove waste products from the myofascial tissue. can restrict the transport system by thickening, the fabric slumped and thus can not retrieve the full potential for power transmission. {


. 2 Proteins – “The Construction Workers”

Fascia tissue consists to a large extent of the structural proteins collagen (tear-resistant) and elastin (elastic).

Also in the food is. As is often the case, it is not the amount that counts, but rather the composition, how much our body can use effectively from the food we feed. Therefore one speaks also or amino acids. Arginine, glycine, proline, lysine, cysteine ​​and methionine (especially in animal biological products) are among the amino acids of importance to the muscle fascia tissue.

Especially in the evening, a protein-rich diet is preferable, as our body then has the necessary amino acids available during the night.

A short word is also said here about the cereal protein gluten (especially in wheat and the common cereals). Through changes in the small intestinal mucosa, larger amounts over time can not only lead to a deficiency of important vital substances, but also to micro-inflammations and adhesions in the fascial tissue due to acidification and deposition of slag. The function of such important lubricity is disturbed.

. 3 Carbohydrates – “More Than Energy Donors”

and are contained in almost every food. In addition to readily available energy, carbohydrates after their metabolism in the body also deliver the building blocks, which are e.g. our fascia is needed to build up its proteoglycans to bind water and thus provide lubricity. These protein-carbohydrate compounds additionally inhibit collagen-degrading enzymes and also counteract inflammation.

in all its forms – these are the typical carbohydrate suppliers that land on our dining tables. But with caution, as with protein, carbohydrates also depend on the correct composition and thus the usability in our body.

Mostly we eat so-called simple, short-chain sugars (especially white flour products), which quickly enter the blood and deliver energy to the body via unhealthy and short-term energy. On the one hand, the satiety does not last long, after a short time the cravings reappear – sugar becomes an addictive substance. On the other hand, the carbohydrates do not reach where they are needed, in our case the fascia tissue.

From many points of view, the so-called long-chain or complex, high-fiber carbs are much healthier. For these, our body needs more time to gradually break them into usable building blocks (). This results in a healthy, continuous and sustainable supply of the sugar molecules, which can also be used to build up the fascia tissue.

. 4 Micronutrients – “Small amount, big effect”

In addition to the main players mentioned above, many small helpers in the muscle fasciae tissue are involved in all the constantly ongoing metabolic processes in our body. Therefore, a lack of specific or enzymes may also affect myofascial function. Most of them have to be supplied to the body through the diet from the outside, because he can not produce them themselves. Certain situations, such as Training, illnesses or medications (including analgesics) may increase the need or limit their uptake in the intestine. Consequently, structural changes and dysfunctions of the muscle fascia tissue can occur.

a) Minerals

Minerals, especially calcium, magnesium, potassium and sodium, are used to neutralize acid metabolites, which are also the result of frequent training in the anaerobic area (). The additional function of regulation of the water-electrolyte household keeps the fascia free of slag and keeps its suppleness. Calcium further strengthens the fascial scaffolds, white collagen and elastin for optimal resistance.

b) Vitamins

Vitamins have a variety of vital functions, depending on the group. Some vitamins allow the absorption of minerals or support metabolic processes. For example, e.g. Vitamin D necessary for calcium intake and some B vitamins. An adequate supply of vitamin B6 ensures optimal protein metabolism for e.g. “Construction work” in the myofascial tissue. Vitamin C (especially high in potatoes) is needed in a crucial step of collagen synthesis and supports the formation of functional. Furthermore, it detoxifies, as do vitamin E and provitamin A, by its antioxidant effect the tissue.

c) Trace Elements

As the name implies, the need for trace elements is minimal, but they are no less important. For the formation of collagen and elastin, which provide the strength and elasticity of Fasziengewebes, silicon (silica) is needed. Silicon, e.g. in millet, can also bind up to 300 times its own weight of water and thus contributes to the lubricity of the fascia. At the same time it protects against tissue toxins, the free radicals. Selenium, zinc, manganese, copper as strong antioxidants, support it in this detoxification work.

Conclusion: Fascia diet

Fascia training is only half the battle! You will really develop your full capacity, if you supply your fascial net beside the external stimuli also from the inside by the right Faszien nutrition with the necessary building blocks.

Complemented with an optimized anti-inflammatory omega-3 / omega-6 fatty acid ratio (e.g., flaxseed, wild salmon), you’ll have the perfect conditions to start your new year fit and smooth.


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