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Vitamin D Benefits For Bodybuilders



Every bodybuilder works hard in the gym day by day to get an increase in muscle mass and strength. Despite they put big efforts in reaching this goal, many of them are far from that ideal body look even after many months of heavy training. There is much reason for this, but one which is very often ignored by almost all bodybuilders is the  Vitamin D benefits for their body.

Vitamin D Benefits for Bodybuilders

Many bodybuilders, especially novice one tend to pay a big attention to what type of training to choose, how many sets and reps to do, how often should they work out, what protein supplements to choose, what diet to follow, while namely the necessity of vitamin D benefits for people who want to build up big muscle and high strength is a less discussed subject.

And this is not the way it should be. As vitamin D in your body determine the level of testosterone, libido, and other highly important functions of your body. In this article, you will find out in detail why it is so important to take care of Vitamin D level, what is its role and what happens in case of its lack or excess use.

What is Vitamin D?

In the beginning, let’s understand what is vitamin D and why our body needs it. Vitamin D is a fat-soluble vitamin. It can be found in some type of food, but mostly it is synthesized by exposing the body to the sun. It is responsible for bone health, and help the absorption of calcium and phosphorus from the food you eat.

Until this moment there is nothing special that can rock you since Vitamin D seems necessary for all people, and you do not see its importance especially for bodybuilders. But here is why: there have been done some researches meant to show the importance of vitamin D on testosterone production and muscle strength.  It was proven D is not a simple vitamin that influences these indicators, it should be seen, in the chemical sense, as a steroid hormone.

The main way to get Vitamin D is to expose your body to sunlight. Our skin is rich in provitamin D, which is activated by sunlight. Most of the people get 90-95% of the daily dose of vitamin D from sunlight. Also, it can be found in some food like oily fish, eggs yolk, milk.

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But you have not to rely on food only, as it contains very small doses of vitamin D, which is insufficient for your body. Sunlight exposure is also avoided by many people, go shift toward a Vitamin D supplements. This happens because of concerns about skin cancer, the specific of nowadays lifestyle and easiness of getting vitamin D from supplements.

Vitamin D Benefit For Increasing Muscle Strength

Vitamin D For Increasing Muscle Strength

As we said, vitamin D get converted in our body to a steroid hormone called 1,25-dihydroxy vitamin D. This type of vitamin D increase muscle strength through its action on muscle cells protein synthesis and cell growth. Another study done back in 200 has shown that people with low level of vitamin D, has the higher level of muscle fat.

This percentage even higher than 20. In fact, the higher is the level of fat, the lower is the muscle strength ability, since muscle is composed of more fat than muscle tissue. During the same study was observed that people with vitamin D deficiency has a higher level of under skin fat or also called subcutaneous fat and abdominal fat. Thus, it comes clear that if you want to get rid of excess fat and get a shredded look you have to keep your vitamin D level at the normal or even a bit higher.

For people who participate in bodybuilding competitions, this is especially important. They need to make sure their vitamin D level is topped up during the drying stage, as this will help them, along with right diet and training, get ripped and cut.

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Vitamin D Increase Testosterone Level

Vitamin D Increase Testosterone Level

The end form of Vitamin D  -1,25- dihydroxy vitamin D- influence the level of testosterone and reduce the level of estrogen in men. In order to prove it, there have been done some researches (Horm Metab Res. 2011). During one year a group of men took 83 µg of vitamin D. During the same period, was created a placebo group. As a result, in case Vitamin D supplemented was observed a significant increase of testosterone level. Contrary, in the placebo group there was no modification of testosterone measure.

As you know testosterone has the great anabolic effect. Every bodybuilder who want to get bigger and stronger look to get this effect in all ways possible. One of this is supplementation with vitamin D. Regardless of the way you choose to get it- supplementation or sunlight exposure- you have just to remember all the time that it helps you to increase testosterone level and to reduce estrogen.

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Vitamin D Positively Affects Fertility

Vitamin D Positively Affects Fertility

Since vitamin D greatly influence testosterone level, is not a surprise that it has benefits for other male characteristics. One of the is male fertility. A research done by the European Journal of Endocrinology has shown that vitamin D is very important for the development of sperm cells. Also, since Vitamin D has great effects on the testosterone level, it increases libido too. Women fertility is also positively influenced by the use of vitamin D.

Checking Your Vitamin D Levels

Bodybuilders have always to check their vitamin D level as its deficiency means that you will not be able to take advantages of all mentioned above. Bone pain, skeletal malformations, muscle cramps are signs of severe deficiency of vitamin D. Also, among the most dangerous side effects of vitamin D deficiency is osteoporosis disease, which may cause bone breaks.

Among the most common risk factors for vitamin D deficiency are dark skin, old age, unexposed skin to sunlight, overweighting, and others. If you live in northern countries, then there is absolutely need to supplement you with vitamin D. However, the best advice is to visit your doctor before taking any vitamin at all.

Consult Your Doctor

The doctor will recommend the best dose of vitamin D after a blood test. Do not get involved in taking vitamin D without consulting your doctor, as vitamin D excess is dangerous for your body. It may cause calcification of soft tissues. Usually, there are no toxicity cases related to vitamin D excess use. Just follow the recommended doses and not for a very long time.

Read More: Micronutrients for Bodybuilding – Water and Vitamins

Usually, the recommended dose of vitamin D supplementation is about 0.12 mg (400 IU) - 0.18 mg (or 600 IU) daily. Since bodybuilder put their body under big strain, they may increase vitamin D dose 0.24 mg (800 IU). And all this with no risk for their health. Be wise, and do not exceed this threshold, as may occurs serious side effects.

Taking into consideration the big importance of vitamin D use for bodybuilders community was designed a special schedule of vitamin D intake for a year.

A Simple Procedure 

-Within the first 4 weeks daily intake  of vitamin D is 0.24 mg;
-During the next 8 weeks, the dose should be cut in half. Thus at the end of 8th week, the dose of vitamin D should be 0.12 mg.
-Repeat this cycle throughout the year.

It was observed that during such a cycle increases thirst. This could be helpful especially in the final stage when you need to temper your appetite and use water as a diuretic.

The same pattern of vitamin D is the best choice for those who use creatine. As it is known that, without any side effects that maximize the effect of creatine, an athlete has to drink a lot of water. Vitamin D will serve a great service as a means of causing thirst.

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Vitamin D Supplements

Vitamin D Supplements

There is a wide range of stand-alone vitamin D supplements you can choose from. Also, you can opt for complex vitamins which have in their composition vitamin D too.  Not be surprised if you find in some protein powder vitamin D, as many manufacturers include it. And this is a good choice if you take in consideration the anabolic features of vitamin D and the goal of vitamin protein powders.

The quantity of vitamin D in protein powder mixtures is a bit low than in vitamin D tablets. Thus, if your goal is just to maintain your actual vitamin D level than you can choose them. This will be a smart decision. Instead, if you have a deficiency of vitamin D than you have to take vitamin D supplements which contains 1000 IU. The concentration of vitamin D in protein powders is about  200-400 IU.

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Should Vitamin D Be Taken Alone or it Can Be Stacked With Something Else?

This is a very common question among people who use vitamin D for increasing muscle mass and strength. The answer is yes, you can stack it with calcium, protein powders, and creatine. This will help you to increase muscle strength. Also, You will realize Vitamin D benefits better if you stack it with Tribulus, which is a natural testosterone booster.


Vitamin D is essential for bodybuilders. Since it is not a vitamin, but a hormone, it greatly increases the testosterone level and reduces estrogen. And this leads to muscle growth and strengthening. Also, vitamin D is very effective for burning fat, and thus it can be used to get ripped and cut. Experience vitamin D benefits today by buying associated products on our shop.

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Chia Seeds in A Bodybuilder’s Diet: An Expert’s Advice




Chia seeds are a nutrient-dense food, offering protein, fiber, healthy fats, and various vitamins and minerals. While they're not a direct source of muscle-building protein like meat or eggs, they can complement a balanced diet by providing essential nutrients important for overall health, which indirectly supports muscle development when combined with a proper exercise routine. However, solely relying on chia seeds for building muscle mass might not be sufficient—you'd likely need a variety of protein sources along with a consistent workout regimen for optimal muscle growth.

The seeds have a fascinating history. They were a staple in the diets of the Aztecs and Mayans, who valued them for their energy-boosting properties. "Chia" even means "strength" in Mayan. They were used by ancient warriors as a source of sustainable energy. These tiny seeds gained modern popularity due to their nutritional value, high fiber, omega-3 fatty acids, and versatility in various dishes.

Growing Popularity

Chia seeds are popular among bodybuilders due to their high protein and omega-3 fatty acid content. They provide a good source of nutrients, help in muscle repair, and offer sustained energy throughout workouts. Additionally, their high fiber content can aid in digestion and help manage hunger, which can be beneficial for those trying to maintain a specific diet while building muscle.

Where to Buy Chia Seeds for Your Bodybuilding Diet

These are commonly available in various grocery stores, health food stores, and even online marketplaces like Amazon or specialty health websites. You can check your local supermarkets, health food stores, or browse online to purchase chia seeds for your bodybuilding diet. Many health-focused stores offer bulk options, which can be more cost-effective if you plan to use them regularly in your diet.

You can also try purchasing the seeds from popular online retailers like Walmart, or health food stores such as Whole Foods Market, Thrive Market, or Vitacost. There are also specialty health stores like iHerb or The Vitamin Shoppe that carry chia seeds.

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These magical seeds can be quite versatile in the kitchen! Here are a few methods you can try:

After cooking it, you can serve them in various ways. You might consider adding them to yogurt, smoothies, oatmeal, or salads for an added nutritional boost. You can also use them in baking as an egg substitute or make a chia pudding by mixing them with your choice of liquid (like almond milk) and allowing them to gel.

What A bodybuilder Gets From the Magical Seeds

Rich in Protein

Chia seeds are a great source of plant-based protein, containing roughly 4.7 grams of protein per ounce. For bodybuilders, their protein content is beneficial for muscle repair and growth.

Omega-3 Fatty Acids

They are an excellent source of omega-3 fatty acids, particularly alpha-linolenic acid (ALA). These healthy fats support heart health, reduce inflammation, and aid in muscle recovery, all beneficial for bodybuilders. The omega-3s in chia seeds can also help maintain joint health, enhance stamina, and assist in managing weight. Integrating chia seeds into a balanced diet can contribute to overall well-being and support a bodybuilder's goals.

Fiber Content

They contain a high amount of soluble and insoluble fiber, with about 10 grams of fiber in a 1-ounce (28-gram) serving.

Helps with digestion and promotes a feeling of fullness, aiding in weight management.


The seeds contain antioxidants like flavonoids and phenolic compounds that help combat oxidative stress in the body, potentially reducing the risk of chronic diseases. These antioxidants can help protect cells from damage caused by free radicals. Including chia seeds in your diet can contribute to overall health and well-being due to their antioxidant properties. Fight off free radicals that can damage cells post-workout with these magical seeds.


They contain calcium, phosphorus, magnesium, and manganese, contributing to bone health, energy metabolism, and antioxidant activity. These minerals support various bodily functions, from maintaining strong bones to aiding muscle function and energy production.


When soaked, they form a gel that retains water, aiding in maintaining hydration during workouts.

What Are The Disadvantages of Overconsuming Chia Seeds

Chia seeds can be beneficial for bodybuilders due to their nutrient content, but overconsumption might cause gastrointestinal issues or interfere with hydration.

They're high in fiber, so eating too many could cause digestive problems like bloating or diarrhea. Plus, their omega-3 fatty acids might interact with certain medications or cause allergic reactions in some people. Moderation is key!


In summary, Chia seeds are a powerhouse for bodybuilders! They offer a high protein content, essential for muscle repair and growth. Additionally, they're packed with omega-3 fatty acids for reducing inflammation and providing sustained energy during workouts. Their fiber content aids in digestion and helps maintain a steady release of energy. Plus, their versatility allows for easy incorporation into shakes, smoothies, or as a topping for meals, making them a convenient addition to a bodybuilder's diet.

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Cold Immersion Therapy for Recovery




Ice immersion therapy, also known as cold immersion or cryotherapy, is a recovery technique that some bodybuilders use to reduce muscle soreness and inflammation after intense workouts.

Types of Cold Immersion Therapy

Ice immersion techniques can benefit bodybuilders as they may help reduce inflammation, promote recovery, and improve overall muscle performance. Here are some types of brutal immersion methods suitable for bodybuilders:
1. Cold Water Baths: Submerging yourself in a cold water bath or an ice bath can help reduce muscle soreness and inflammation after intense workouts. Water temperatures typically range from 50°F (10°C) to 59°F (15°C).
2. Cryotherapy Chambers: Cryotherapy involves standing in a cryotherapy chamber briefly while being exposed to frigid temperatures, often around -220°F (-140°C). This can rapidly reduce muscle soreness and improve recovery.
3. Cold Showers: Cold showers are a more accessible and convenient option for bodybuilders. You can alternate between hot and cold water during your shower or finish with a brief blast of cold water to help with muscle recovery.
4. Contrast Baths: Contrast baths involve alternating between hot and cold water immersion. This can enhance circulation, reduce muscle soreness, and promote recovery. For bodybuilders, it's essential to focus on the complex phase.
5. Ice Packs or Ice Massage: Ice packs or massages on specific muscle groups can help target sore areas. This can be particularly useful for localised muscle soreness and injuries.
6. Localized Cryotherapy: Some facilities offer localised cryotherapy using devices that deliver frigid temperatures to specific muscle groups, which can help reduce inflammation and soreness in targeted areas.

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Cold Immersion Procedure

Here's an essential procedure for ice immersion therapy:
1. Prepare the equipment:
◦ Fill a bathtub or container with cold water. The temperature can vary, but it's typically between 50°F (10°C) and 59°F (15°C). You can use ice or cold water from the tap.
◦ Have a timer or stopwatch ready to monitor the duration of the immersion.
2. Dress appropriately:
◦ Wear minimal clothing to ensure direct contact between your skin and the cold water. Swimsuits or shorts are often suitable.
3. Pre-immersion activities:
◦ Consider light physical activity or stretching to warm your muscles and increase blood flow. This can help prevent shock when you enter the cold water.
4. Immersion:
◦ Slowly enter the cold water, starting with your feet and gradually submerging your entire body. Try to relax and control your breathing.
5. Immersion duration:
◦ The optimal duration can vary, but common recommendations range from 10 seconds to 20 minutes. Beginners should start with shorter durations and gradually increase as they become accustomed to the cold.
6. Monitor your body:
◦ Pay attention to your body's response. Shivering is a normal reaction to the cold, but if you experience severe discomfort or any signs of hypothermia (extreme shivering, confusion, or numbness), exit the water immediately.
7. After immersion:
When the immersion time is up, slowly exit the cold water. Dry off and warm up using towels, warm clothing, or a blanket. Some people find it beneficial to engage in light exercise or stretching after ice immersion.

What You Need for An Ice Immersion

Cold immersion, such as cold water swimming or ice baths, requires some equipment to ensure safety and comfort. Here are some essential items:
1. Wetsuit or Drysuit: A good-quality wetsuit or drysuit is essential to keep your body insulated in cold water.
2. Neoprene Boots and Gloves: These help keep your extremities warm and protected.
3. Swim Cap: A neoprene swim cap can help keep your head warm and reduce heat loss.
4. Thermometer: A water thermometer can help you monitor water temperature and ensure it's safe for your cold immersion.
5. Safety Equipment: In case of emergencies, it's a good idea to have a safety float or buoy, as well as someone watching over you.
6. Warm Clothing: Have warm, dry clothes ready after cold immersion to avoid post-immersion cooling.
7. Timer or Watch: To keep track of your immersion time, as prolonged exposure to cold water can be dangerous.
8. Medical Kit: Just in case, it's wise to have a basic first aid kit nearby.

How Bodybuilders Gain from Cold Immersion Therapy

Cold water immersion therapy, such as ice baths or cold water immersion, can offer several potential benefits to bodybuilders:
Reduced Muscle Inflammation: Cold immersion can help reduce muscle inflammation and soreness, potentially speeding up recovery after intense workouts.

Improved Circulation

Cold exposure can promote blood vessel constriction and dilation, enhancing muscle circulation and nutrient delivery.

Enhanced Recovery

Cold therapy may help bodybuilders recover faster between training sessions, allowing for more frequent and productive workouts.

Pain Relief

Ice immersion can temporarily relieve muscle aches and joint discomfort associated with intense training.

Enhanced Endurance

Some athletes use cold therapy to improve endurance and tolerance to cold, which can be advantageous in certain sports.

Mental Toughness

Regular exposure to cold can help build mental resilience and discipline, which can be valuable for maintaining a consistent training regimen.

Caution During Cold Immersion

Cold immersion, such as cold or ice baths, can have potential risks and should be done cautiously. Here are some important considerations:

Gradual Exposure

Start with shorter periods of immersion and gradually increase the time to allow your body to adapt to the cold.

Monitor Temperature

Ensure the water temperature is not dangerously cold. Icy water can lead to hypothermia.

Know Your Limits

Pay attention to your body's signals. If you start shivering uncontrollably or feel intense discomfort, it's time to exit the cold water.


If possible, have someone present to assist you or call for help if needed.

Pre-existing Conditions

If you have any medical conditions or are taking medication, consult a healthcare professional before attempting cold immersion.

Warm-Up and Warm Clothing

Warm up before immersing in cold water, and have warm clothing and blankets ready after the immersion.

Hydration and Nutrition

Ensure you're well-hydrated and have eaten appropriately before attempting cold immersion.

Safety Precautions

Be cautious of slippery surfaces around the immersion area to prevent accidents.

Alternatives to cold water immersion

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Options for cold water immersion for various purposes can include:

Cold Compress

Applying a cold compress or ice pack to specific body areas for short durations can help reduce inflammation and relieve pain without submerging the entire body in cold water.

Contrast Bath

Alternating between hot and cold water immersion, typically in separate containers or using hot and cold packs, can be used for muscle recovery and circulation improvement.


Whole-body cryotherapy involves standing in a chamber with frigid air for a short time, which can provide some of the benefits of cold water immersion.

Cold Showers

Taking cold showers can help improve alertness, boost circulation, and increase tolerance to cold, though it's less intense than full-body immersion.

Ice Baths

Similar to cold water immersion but focused on specific areas, such as submerging your legs in an ice bath for muscle recovery.

Cooling Clothing

Specialized clothing with cooling properties can help regulate body temperature and provide a milder alternative to full-body cold immersion.

Cold Packs or Gel Wraps

Use cold packs or gel wraps on sore or inflamed body parts for localised relief.

Is There A Specific Time for Cold Baths?

The best time for ice immersion therapy, such as cold showers or ice baths, can vary depending on your goals and personal preferences. Some people prefer it in the morning to help wake up and boost alertness, while others find it more relaxing in the evening to unwind and improve sleep quality.

Ultimately, it's a matter of what works best for you and your schedule. Just be cautious not to do it right before bedtime if it makes it difficult to fall asleep, as the body needs time to warm up and return to a comfortable temperature afterwards.


In summary, cold water immersion can be a valuable tool for bodybuilders when used judiciously, primarily for reducing muscle soreness and aiding recovery. However, it should be integrated into their training regimen with care and consideration of calledferences and needs.

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Calisthenics: Secret to Building A Better Upper and Middle Body




Calisthenics exercises involve using your body weight as resistance to build muscle and strength. These workouts are an effective way to develop lean muscle mass and improve overall fitness. The exercises can include push-ups, pull-ups, squats, and planks, which target different muscle groups. By consistently incorporating calisthenics into your fitness routine, you can achieve muscle growth and improved definition. This can be further enhanced by pairing your workouts with a proper diet and gradually increasing the difficulty of exercises through progressive overload.

Calisthenics exercises are suitable for people of all fitness levels and ages, intending to improve strength, flexibility, and endurance. Basic movements are recommended for beginners, while more advanced practitioners can engage in complex routines. It is vital to adjust the exercises to your fitness level and seek advice from a healthcare professional if you have any underlying medical conditions or concerns before starting a calisthenics program.

What Gains One Expect from Calisthenics

Calisthenics can be valuable in bodybuilding for several reasons:

Muscular Endurance

Alternatives to Calisthenics Exercises

There are many alternative exercises to calisthenics. Some options include:

Get Yourself A Good Coach to Help With Calisthenics


To conclude, professional bodybuilders need to integrate calisthenics thoughtfully into their training, focusing on exercises that complement their goals and existing routines. Consulting with a fitness professional can help create a customized plan.

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