Muscle tone – what and why? Muscle tone is a low level contraction of the muscles at rest. It makes muscles feel firm. Omega-3 present in fish oil is a very vital ingredient for toned muscles. If you don’t like fish, take KALOFLAX! See http://bit.ly/kaloflax Feel free to call/write us, if you would like to know more in it. Nirogam India Pvt. Ltd. F-32 & 33, 1st Floor DLF Centre Point, Sector – 11, Bata Mor, Main Mathura Road, Faridabad, Haryana (India) - 121006 Mob: +91-9958171405 # 9015525552 Ph: 0129-4076777, 4006805 Email: support@nirogam.com Facebook: www.facebook.com/nirogam Web: www.nirogam.com

1. Nutrients that help to

2. Muscle tone – what and why?
 Muscle tone is a low level contraction of the
muscles at rest. It makes muscles feel firm.
 The purpose of toning is to keep the muscles
ready for action.
 Getting enough and right nutrients is
essential for well toned muscles.

3. Menu for muscles
 Proper fuel is needed for the muscles to
rebuild and strengthen itself after a rough day
of wear and tear.
 Getting a daily dose of these nutrients either
through food or supplements is an absolute
must for toned muscles.

4. Vitamin-C
 Vitamin-C is responsible for the health of
blood vessels which support the muscles.
 Vitamin –C is the building block of collagen,
which the body uses to build bones and
muscles.
 A daily dosage of 75mg is recommended.

5. Fish oil
 Omega-3 present in fish oil is a very vital
ingredient for toned muscles. If you don’t like
fish, take KALOFLAX! See http://bit.ly/kaloflax
 Omega-3 also increases blood flow to the
muscles, reduces muscle protein breakdown
and decreases inflammation.
 A daily dosage of 1000-3000 mg of DHA and
EPA (Omega 3) should be consumed.

6. Calcium
 Calcium is very important for healthy and
strong bones and muscles.
 Every time a muscle contracts due to some
activity, calcium gives the muscle the
strength to contract, and grow.
 A daily dosage of 1200 mg is recommended.

7. Magnesium
 Magnesium helps reduce muscle cramps and
soreness.
 A daily intake of 310 to 320 mg is
recommended.
 An increase in intake up to 400mg is
permissible when lifting weights more than 2
days a week.

8. Vitamin-B’s
 The vitamin-B family becomes extremely
crucial when trying to grow muscles.
 They help in protein metabolism, energy
production, maintenance of healthy nerves
and breakdown of fat and carbs.
 A daily dosage of 2.4mg is needed.

9. Vitamin-D
 Vitamin-D is essential for muscular
contraction, function and growth.
 It is also needed for bone growth and
strength.
 If taking supplements, get 4000-6000 units
everyday.

10. Vitamin-E
 Vitamin-E primarily functions as an anti-
oxidant and fights the free radicals and
prevents destruction of fats which are a part
of cell membranes.
 Vitamin-E helps the cell membranes recover
from stress after exercise.
 A daily dose of 15mg is needed.