Complex vitamins A, C and B are essential for bone and muscle health, energy production, healthy metabolism, muscle development after training, and more, making them an important part of your supplement plan. You can get vitamin D supplements here. While it can be difficult to get enough vitamin D from diet alone, eating lots of fatty fish (think tuna, mackerel, and salmon), soy milk, beef liver, egg yolks, and cheese help keep levels of this important vitamin high. You might want to take vitamin D3 with vitamin K2, which is an important combination.
According to Healthline, vitamin D allows you to absorb calcium, which vitamin K then targets properly to build bones. Without vitamin K, calcium can build up in arteries instead of bones and contribute to heart disease. Vitamin B3 (also called niacin) supports muscle growth and gives you better pumps. That's why many bodybuilders and fitness models consume this nutrient before photo sessions.
It can also promote glucose metabolism, increase good cholesterol (while limiting bad cholesterol), and support healthy hormone production. You can easily get this food, as it is found in bananas, eggs, seeds, meats, and fish. According to a study, “energy production and the reconstruction and repair of muscle tissue through physical activity require folate and vitamin B12 as cofactors. This benefits growth, the synthesis of new cells and the repair of damaged cells and tissues.
You can also get a lot of it from foods like avocado and spinach, but if you can't, it's important to include a folate supplement in your daily routine. Whey is a fast-digesting protein that should be consumed one hour after the last series to boost protein synthesis. Are you trying to achieve something massive? According to Lynn, the slower-digesting casein protein is a good choice before bed. When your goal is to lose weight, Lynn suggests canning casein. Creatine, found naturally in red meat and fish, can provide energy to the body and result in muscle growth and better sports performance. News that discusses the potency of fish oil seems to appear regularly.
One day is incredible for you, the next it's exaggerated and unnecessary. So what's the verdict? Branched chain amino acids (BCAAs) are three essential amino acids: leucine, isoleucine and valine, which are the building blocks of proteins. Are you constantly working out in the gym but haven't noticed any muscle gain yet? A vitamin deficiency in your diet could be the answer to what makes your time at the gym inefficient. Learn what vitamins and minerals are essential for muscle growth and recovery.
Vitamin D: The Most Important Vitamin for BodybuildersVitamin D is the most important vitamin for bodybuilders when it comes to muscle growth and recovery. Obtaining vitamin D is unique in that the body or especially the skin needs to be exposed to direct sunlight to start its production.
Another important function of vitamin D is to keep diseases away. We know that many people who don't get enough exposure to sunlight are deficient but how can it promote muscle growth and recovery? Well, vitamin D is the most important of all vitamins when it comes to testosterone production. Some research studies even show that vitamin D supplementation can significantly increase explosive power in adults along with a strength training program compared to subjects who received a placebo. Vitamin D even plays a key role in protein synthesis which is partly due to its impact on testosterone production.
In fact a study conducted on men with low testosterone levels found that vitamin D supplementation caused a 20% increase in free testosterone. In addition to its effects on testosterone and muscle growth vitamin D can also improve bone health. Vitamin D works together with calcium and magnesium which are essential minerals for bone development.
Vitamin C: An Essential AntioxidantWe've all had a common cold and have been given advice such as: “Make sure to increase your vitamin C intake” but what about the benefits for muscle growth and recovery? Vitamin C one of the most powerful antioxidants is ranked No.
1 when it comes to fighting free radicals produced during exercise or intense training sessions. When you exercise you damage muscle tissue creating free radicals which are harmful compounds that your body must eliminate. Antioxidants clean and destroy free radicals which benefits your training and improves your recovery. Vitamin C is also a tremendous immunity booster helping to prevent diseases; this is especially beneficial during times of physical stress such as when you do a more intense workout or go on a low-carb diet.
Vitamin C is water-soluble meaning your body doesn't store it so you should ingest it daily in supplement or food form to ensure it's available to optimize physiological function. Take 500-2 000 milligrams per day in supplement form; more than 1000 milligrams at a time can cause gastrointestinal disorders so introduce vitamin C supplements in small doses if you're not currently taking them. For best results start with a dose of 500 milligrams per day for the first week then add a dose of 500 milligrams per day the following week; continue this method until you reach 2 000 milligrams or the desired daily dose. Whole oranges and grapefruits are also good sources of vitamin C but their relatively low concentration of calories compared to juice (which contains more sugars and therefore increases insulin better) keeps them off our top-tier list; otherwise eating these whole fruits for fiber reducing calories and other nutrients can sometimes be more beneficial for bodybuilders.
Vitamin E: A Powerful AntioxidantThis fat-soluble vitamin is also an antioxidant; it is essential for health and is beneficial for recovery and performance. In fact a study shows that vitamin E helps protect cells against damage; Vitamin E is a very powerful antioxidant that works to protect the integrity of the body's cells; exercise and intense training produce free radicals in the body which are toxic byproducts of cellular respiration; as these free radicals accumulate the body becomes more toxic leading to a deterioration in performance muscle growth recovery and immune health; Vitamin E works to reduce oxidative stress by neutralizing free radicals before they cause damage. Vitamin E has been shown in studies to reduce inflammation improve blood flow reduce fatigue improve endurance reduce post-exercise soreness improve strength gains reduce oxidative stress improve immune system function improve cardiovascular health reduce risk of cancer improve skin health reduce risk of Alzheimer's disease improve cognitive function reduce risk of age-related macular degeneration improve eye health reduce risk of stroke reduce risk of diabetes improve liver health reduce risk of Parkinson's disease improve bone health reduce risk of arthritis.
ConclusionVitamins A, C, B3 (niacin), D3 (with K2), E are essential for bodybuilders when it comes to muscle growth and recovery as well as overall health benefits such as improved immunity cardiovascular health cognitive function skin health eye health bone health liver health etc.
Taking these vitamins daily will help ensure that your body has all the necessary nutrients needed for optimal performance at the gym.