No matter how much you train, without the next dozen necessary vitamins to achieve muscle growth and increase their endurance is simply impossible.
Vitamins by groups
All the vitamins that we take can be divided into two types:
- WATER-SOLVENT. These include vitamin C, B1, B2, B3, B6, B12, folate and pantothenic acids and biotin. When they are taken with food, they are immediately transported to the blood and easily digested. Their main advantage, and to some extent, a disadvantage – they do not stay in the body and are quickly withdrawn. This allows you not to worry about overabundance and some negative consequences, but on the other hand, without permanent replenishment, their deficiency in the body may come.
- Extractable. This group includes vitamins A, D, E, and K. This type is absorbed only in combination with fats and is retained too in adipose tissue. Their advantage is that they can accumulate and do not require constant replenishment, but their excess can negatively affect your body.
A balanced level of all useful substances is needed for a person to function properly for all systems and organs. But now consider what vitamins are needed for muscle growth?
List of vitamins for muscle growth
- Vitamin A (retinol) – Takes part in protein synthesis, converts amino acids into muscle cells. He also takes an active part in the production of glycogen necessary for rapid growth of muscle mass. It is a natural antioxidant, strengthens connective tissues, protecting the athlete from injuries and sprains. It is found in many dairy products, fish, orange / yellow vegetables, greens.
- B1, or thiamin – perfectly absorbs protein and takes part in the formation of hemoglobin in the blood, thereby saturating the muscle tissue with oxygen. This is especially important for prolonged and intensive training, with cardio-loads. He does it together with meat products, cereals, legumes, fish.
- B2 (riboflavin) – generates energy during the process of glucose metabolism, as well as during oxidation of fat cells, participates in protein metabolism, which promotes muscle growth. It is the basis for the riboflavin diet for men. Contained in all foods that are rich in protein (liver, milk, cheese, poultry, fish, legumes, green vegetables, mushrooms, oysters, eggs).
- B3 (niacin) – produces a huge amount of energy, releasing ATP molecules. It dilates the blood vessels and increases the absorption of nutrients. Contained in white meat, salmon, tuna, shrimp, eggs, nuts, milk, broccoli, spinach, tomatoes.
- B6 (pyridoxine) – in addition to participating in the process of protein metabolism, it promotes the excretion of carbohydrates from the body. During a protein diet, an increased amount of this vitamin is needed. You can find it in white meat, fish, eggs, bananas, nuts, sunflower seeds, potatoes, carrots.
- B7 (biotin) – is responsible for the exchange of glucose and the synthesis of glycogen, helps assimilate amino acids. Promotes muscle growth and relief. Contained in nuts, beans, corn, soy, liver and kidneys.
- B12 (cobalamin) – is needed to strengthen the nerve tissues that transmit impulses to the muscles from the spinal cord. Participates in the reduction and coordination of muscles. Its high content in beef, poultry, eggs, fish, shellfish and dairy products.
- Vitamin C (ascorbic acid) – strengthens the joints by the formation of collagen, takes part in the process of amino acid metabolism. Another important advantage of ascorbic acid is the participation in the synthesis of testosterone. Improving the absorption of iron by the body, vitamin C improves the movement of oxygen through the body, thereby optimizing the work of muscles. Being an excellent antioxidant, this vitamin reduces the likelihood of injury and helps restore damaged cells. Vitamin C is present in citrus fruits, berries, kiwi, cabbage, spinach, radish, broccoli, bell peppers, tomatoes.
- Vitamin D is recommended for better absorption of calcium and phosphorus. These elements are among the most important in the performance of exercises. With a normal contraction of the muscles, they begin to increase rapidly in volume. Contained in fish, low-fat cottage cheese and milk, in oatmeal. This vitamin is one of the rarest in natural products, so it is more reasonable to buy it in a pharmacy.
- Vitamin E is an excellent antioxidant. It protects the cell membranes from stress after stress and helps them to recover sooner. It is found in various oils of vegetable origin, avocados, green vegetables (leafy), peanuts and almonds.
List of required minerals
With the vitamins figured out. Now we list the most important micro and macro elements that must necessarily be present in the nutrition of the bodybuilder. All of them are involved in the process of muscle regeneration
- Potassium – an excellent assistant for the restoration of muscle tissue after heavy loads. It is found in cereals, nuts, dried fruits, bananas, milk, beef.
- Phosphorus – helps strengthen the musculoskeletal system vitamins and connective tissues. This is indispensable in training and weight gain. Contained in fish, seafood, beans.
- Calcium – is responsible for the strengthening of bone tissue and the normal contraction of muscle fibers. You can make up with cottage cheese, dairy products, nuts, seeds and beans.
- Magnesium – is responsible for relaxation of the muscles, reducing the risk of seizures, helps in the formation of amino acids, as well as in the assimilation of other important minerals such as calcium and phosphorus. Products rich in magnesium – nuts, sesame seeds, flax, pumpkin seeds.
- Copper – promotes the growth of muscle tissue. In large quantities there are in the liver, cereals, apples, tomatoes and beets.
- Zinc – participates in the formation of proteins in the muscles, helps not only their active growth, but also rapid healing in injuries and rapid regeneration after significant loads. Much is found in broccoli, corn, raspberries, nuts and beans.
In general, do not bother with what kind of vitamin in which product is contained. It’s definitely not worth worrying about. Adhering to a balanced diet and a varied menu, you can fully provide your body with all the necessary vitamins and minerals.
But often athletes, and especially bodybuilders, need to enter their meals in certain frames or conduct drying courses before the competition. In this case, you can not do without the help of special vitamin-mineral complexes.
Then the question arises, what vitamins are better for taking. Of course, they can be purchased at the pharmacy, but they are more suitable for a person with a more measured lifestyle. For athletes it is better to choose vitamins in special sports nutrition stores.
There you will find a wide range of all useful chemistry for both men and women. Specialized sports supplements are competently balanced in their composition for those who train intensively, carry iron, for athletes, for those who are preparing for competitions (for example, ” tribulus terrestris “).
Often, they can include additional ingredients necessary for athletes – proteins, amino acids, antioxidants, as well as polyunsaturated fatty acids. They help in basic goals for all those who train in gyms – increase endurance, physical performance, improve metabolism, increase resistance to stress.
Take vitamins evenly throughout the day, preferably while eating, with water. Try to take the last dose a few hours before bedtime, because at night you need rest and recovery time, and not a burst of energy.
This tedious article came to an end, with which I congratulate you (if you have survived to this point)! See you in new positions, friends.