Vitamins are a necessary component of bodybuilding nutrition, as proteins, carbohydrates, and fats. By themselves, vitamins cannot be a plastic material for the growth of muscle cells. They also do not offer biological energy. It would seem that all this is enough for bodybuilders to avoid the use of vitamins because they are completely useless. But it is not the case, vitamins are part of any protein or carbohydrate mixes for athletes as a binding element.
Why it happens so? The role of vitamins in the body can be compared with the role of the spark plugs in the engine of a modern car. So, vitamins for your body has the same importance. Without vitamins taken by you, proteins and carbohydrates would have remained dead organic raw materials! Vitamins run and support the most important physiological processes in the body, especially protein synthesis and energy transfer.
They are amazingly active! The work of our bodies provide a few thousandths of a gram of these unusual materials. According to scientists, for all human existence are responsible vitamins. Hence the name, derived from the ancient "vita" which means "life."
Further, let’s consider the most important types of vitamins for each bodybuilder. All vitamins are divided into two groups: water and fat soluble. Fat-soluble vitamins are stored in fat cells. This means that people do not need to consume them with food every day.
If suddenly a deficit, it will be funded from existing reserves. Ironically, this circumstance creates certain difficulties. If you eat foods containing these vitamins on a regular basis, then organism can get saturated, and may cause intoxication with severe consequences.
The other vitamins dissolve in water. These include the B vitamins, folic acid, biotin, etc. All of them, practically, cannot be deposited in fat cells for future use. Hence people need to take them on a daily basis.
So, vitamins are very important. Here appear some very important questions, which answers every athlete wants to know:
- Does strength training increase consumption of vitamins by the body?
- Should builders take extra vitamins in excess of calculated medical standards?
- Will the additional intake of vitamins increase muscle growth, the muscle mass?
For all these questions here is one answer yes. That’s why further we will analyze the most vitamins, that every athlete should include on his list.
Ascorbic Acid is a powerful antioxidant. Even in small amounts, it can protect the nucleic acid molecules, lipids, proteins, and carbohydrates from the harmful effects of free radicals that are formed in the body by metabolism and by exposure to toxins (eg, tobacco smoke).
Vitamin C normalizes the activity of the pancreas and liver, good for the interstitial breath and strengthens the body. Lack of this vitamin can lead to weakness, reduced efficiency, chilliness, the appearance of weakness, "goose skin", bleeding gums.
Ascorbic acid helps to better absorb iron and calcium, which removes toxic mercury, lead, and copper. The human body can not store this vitamin in reserve, so an adult should consume daily from 70 to 100 mg ascorbic acid.
The best sources of vitamin C are rose hips, citrus, onions (leeks and onions), potatoes, black currants, kale, sorrel, red pepper, sorrel. Even high doses of vitamin C are well tolerated, however, allergic reactions are still possible.
Vitamin B6 (pyridoxine).Athletes require an increased need for vitamin B6, as it takes part in the process of growth of protein tissue, primarily muscle. The sources of pyridoxine are buckwheat, potatoes, cabbage, cheese, liver, brewer's yeast.
Vitamin B1 (Thiamine). For bodybuilders, the need of this vitamin is catastrophically important because it directly regulates carbohydrate metabolism. If the level of thiamine in the body is lowered, then the carbohydrate does not happen. Moreover, the possible accumulation of toxic intermediate products of carbohydrate metabolism - pyruvic and lactic acids.
Vitamin D. Helps the absorption of calcium and phosphorus. These are the two trace elements that are necessary for muscle contraction. With a shortage of vitamin D decreases the strength and power endurance. This vitamin can be formed under the action of sunlight on the skin. That's why a moderate exposure to the beach increases physical tone.
Vitamin B3 (Niacin). Affects the metabolic processes which extract energy. In case of acute shortage of this vitamin, the body begins to synthesize its own from tryptophan (an amino acid). In case of big doses of this vitamin blood vessels become pronounced, allowing bodybuilders to look strikingly. Acceptance of niacin in large doses is undesirable because the subcutaneous fat ceases to burn.
Vitamin E. Fat-soluble vitamin, which helps to merge unsaturated alcohols-tocopherols. It has positive effect on the activity of the muscles, improves the function of endocrine glands, is involved in protein and carbohydrate metabolism. This vitamin is not stored in the body, so it must be constantly replenished. Sources of vitamin E: corn, sunflower, cottonseed oil, egg yolks, legumes, cereals, green leafy vegetables, peanuts, almonds, soybeans, oatmeal, milk, and wheat.
Vitamin A participates in the creation of new muscle cells. With its deficit recovery after exercise is reduced to zero. Regulates the formation of glycogen. It depends not only volume but also the density of the muscle. The best sources of Vitamin A: cod liver oil, cheese, cream, liver.
Vitamin B12 (riboflavin). Scientific evidence shows that muscle volume is directly dependent on the absorption of riboflavin. The reason is that vitamin B12 is involved in protein metabolism. In sporting activities, there is an increased need for this vitamin. The sources of riboflavin include oatmeal, buckwheat, liver, and eggs.
Cobalamin. The main advantage of cobalamin in the fact that it directly contributes to muscle growth, as is involved in the synthesis of amino acid and protein metabolism. Triggers the mechanism of energy in the body. Contained in foods of animal origin: fish, cheese, eggs, chicken, liver. White bread impairs absorption of this vitamin. Therefore need to eat black bread, not white. These are the most important vitamins which help bodybuilders to increase muscle mass and look great.