Micronutrients for Bodybuilding – Water and Vitamins

 

 Water

 

 

Water is essential for proper body functioning, but is commonly overlooked when considering proper nutrient intakes. Even mild dehydration, loss of 2-4% body weight, can have a significantly negative impact on athletic performance. Some dehydration during activity is inevitable, given the fact that during high intensity activity an individual could sweat out up to two quarts of water per hour, but the gastrointestinal tract can only absorb one quart of water per hour. Proper hydration before, during and after activity is important to having the best possible workouts and thus to gaining the most muscle and losing the most fat.

 

In terms of daily consumption, the recommended intake is 5 ounces of fluid for every 100 calories consumed. If your diet consists of 4000 calories then you would need to consume 200 fluid ounces each day. To ensure proper hydration levels going into activity, one should consume 17-20 fluid ounces two to three hours prior to activity. Another 7-10 fluid ounces should be consumed ten to twenty minutes prior to activity. During activity, if possible, it is recommended that seven ounces be consumed every fifteen to twenty minutes.

 

Post exercise, there are two simple methods that can be utilized to determine the amount of fluid that needs to be consumed. One method is to observe urine color. The other method is measuring your body weight before and after activity. Ideally, urine should be very light yellow or clear. If your urine is darker than that, you need to rehydrate until your color returns to appearing light yellow or clear. The recommended rate of fluid consumption during rehydration is 7-10 fluid ounces every ten to twenty minutes until rehydration criteria have been met. When using weight loss as a measure of dehydration, the difference in body weight is how much fluid was lost during exercise. The amount of fluid lost during activity needs to be replaced by a 150%. Meaning, if one pound is lost, that is 16 ounces, 24 fluid ounces need to be consumed at the proper rehydration rate of 7-10 ounces every ten to twenty minutes.

To summarize the recommendation on water in a very non-technical way: drink fluids regularly, drink during training, and maintain a clear or off-yellow urine color at most times. This will encourage better performance and recovery from training, in addition to keeping organs healthy and properly functioning.

 

Vitamins

 

There are two classes of vitamins: water soluble and fat soluble. This classification is based upon how the vitamin is absorbed out of the digestive tract and into the body. Water soluble vitamins are easily absorbed as they are bound to water molecules and freely move from the digestive tract into the blood stream. Fat soluble vitamins are absorbed alongside dietary fat. Meaning, dietary fat must be present in the small intestine at the same time as the fat soluble vitamin in order for the fat soluble vitamin to be absorbed. Diets that are chronically too low in fat may result in a fat soluble vitamin deficiency due to lack of absorption, rather than lack of consumption.

 

Once a vitamin has entered the blood stream it will need to be converted to its active form. Once activated, it most often acts as a regulator for numerous body processes. This means that the active vitamin will either facilitate or inhibit a response within the body. Vitamins are able to do this in a number of ways. Some vitamins act as intermediate steps in long series of chemical reactions. Others are coenzymes that must bind to an existing enzyme to activate it and allow a reaction to occur. The functions of vitamins are vast and can vary from assisting with vision, to energy metabolism to bone formation.

 

To allow these reactions to occur you must take in adequate amounts of each vitamin. The water soluble vitamins C and B complex are found in most fruits, vegetable and some grains. The exception being vitamin B12, which is found in animal based food products such as seafood, meat, dairy and eggs. The fat soluble vitamins, vitamins A, D, E and K, are found in fat based food products like vegetable oils, salad dressing, creams and dairy. Vitamins D and K are actually also produced by the body. As the sun’s UV rays interact with the cholesterol in skin, vitamin D is produced. The beneficial bacteria of the colon are able to produce vitamin K.

 

Vitamin deficiencies are rare when consuming a balanced diet, although they still can occur. To decrease the likelihood of developing a vitamin deficiency, you need to consume a diet that contains 6-8 servings of fruits and vegetable per day. As well as adequate amounts of grains, proteins, dairy and healthy fats.

 

Be sure to vary your selection of food you consume as the vitamin level varies which each fruit, vegetable and grain. This means choosing a variety of greens, carbs, and meats, not just “broccoli, brown rice, and chicken” every day. Dietary fat is needed to facilitate the delivery and absorption of fat soluble vitamins. Many of the fortified cereals contain adequate amounts of both fat and water soluble vitamins. If there is concern regarding vitamin intake when on a restrictive diet, a once-a-day multivitamin can be consumed to function as a partial insurance policy (though not sustainable indefinitely).

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About F Kyle

It just me, i love to write and sharing nice articles and stories about sports, anabolic steroids and about how to build solid muscles.

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