Vitamins are very important for bodybuilders like all other people. Bodybuilding relies on two basic conditions – body fat loss and massive muscle rebuilding. One of the biggest mistakes which bodybuilders make is the direction of attention to the loss of stubborn body fat and building muscle mass, forgetting one very important factor, the diet.
The diet is not only the number of meals but also the way and quality and the ways these are distributed throughout the day. Everything which you consume has its meaning and it will contribute to your body, positively or negatively. Vitamins are playing a big role in your body. They can help you to have a good immune system, but they will help you to have good results in your workout.
Vitamins to revitalize
The muscle–building diet has adequate protein, carbs, and fats to energize your challenging workouts and it promotes recovery and growth. But, even the ideal combination of macros is far from optimal when you seek physical excellence. Vitamins (carbon-containing organic compounds) must be also emphasized when you are planning a size–building plan, because the body cannot synthesize them fast enough to keep pace with our daily need for them.
Vitamins are present in very small amounts as natural components of certain foods, so the specific ratio needed for normal physiological functioning (such as digestion, growth, etc.) can be difficult to achieve. This is a reason why you need to include vitamins in your bodybuilding diet.
Vitamins for bodybuilding
Vitamin A, Vitamin B, Vitamin C, Vitamin D, Vitamin E, and Vitamin K are essential nutrients for bodybuilding. They catalyze reactions throughout the body, which is allowing you to build muscle and burn fat. But due to the fast-paced lifestyles and poor nutritional choices, many people do not take them to optimal levels. But, for luck, there are many options for supplementation. They include multivitamins and other sources for further supplementation.
This vitamin exists as beta carotene and retinol. Vitamin A is a precursor found in yellow and green vegetables, winter squash, apricots, spinach, carrots, sweet potatoes, animal liver, and egg yolks. This vitamin is very important for strengthening the tissue membrane in the body. 3,000 IU is the recommended daily allowance of Vitamin A, with the tolerable upper limit set at 10,000 IU for retinol. Bodybuilders can take beta carotene in higher daily amounts of 17,500 IU.
Vitamin B is a big family and it includes many vitamins, like Vitamin B1 (thiamin), Vitamin B2 (riboflavin), Vitamin B3 (niacin), Vitamin B5 (pantothenic acid), Vitamin B6 (pyridoxine), Vitamin B7 (biotin), and Vitamin B12 (cobalamin). This is a water-soluble group of vitamins, which is very important for metabolizing proteins, fats, and especially carbohydrates. This is a reason why bodybuilders must regularly eat foods high in Vitamin B to keep the body operating at peak performance. Some of the best natural sources of Vitamin B include brewer’s yeast, tuna, turkey, beans, bananas, and potatoes.
This vitamin is important for maintaining energy within the body. Also, it can reduce prolactin levels in men and this reduces the chance of developing an enlarged prostate. Vitamin B6 can stimulate white cell production, which fights against infections, and the synthesis of neurotransmitters and hormones, which can regulate mood, memory, and cognitive function.
Vitamin B12 is recommended for sperm health because its deficiency can lead to reduced motility and count.
This vitamin is recommended for retaining memories and concentration ability, especially among older people.
This vitamin is a precursor for many enzymes which regulate metabolism within cells.
This vitamin is required to make coenzyme – A, which aids energy production and the synthesis of cholesterol and acetylcholine.
Biotin is another term for Vitamin B7. It belongs to the Vitamin B complex as well. It can help to promote CNS function and it is an excellent vitamin for the skin and hair. It plays a very important role in the functioning of the organism – the ability to maximize the action of all other nutrients, vitamins, and minerals received through the diet. This is a very important vitamin for every person who is engaged in sport. It can help with the proper oxygenation of cells and it can promote muscle growth.
Vitamin C is also known as ascorbic acid. It is an important part of the structure of blood vessels, tendons, ligaments, and bones, and all of them are tested by the rigors of intense training. The recommended daily allowance of Vitamin C is 90 mg, but bodybuilders need much more. This is a reason why bodybuilders need to add more natural sources of Vitamin C in their diets, such as liver, potatoes, Brussels sprouts, broccoli, and citrus fruits. This vitamin must be obtained from the diet, because our bodies do not synthesize on its own.
This vitamin is known as the sunshine vitamin and the body makes from sun exposure. Bones need Vitamin D to avoid injuries from bodybuilding and maintain proper density. You should take Vitamin D3, the natural form that human bodies make from the sun. Some sources of Vitamin D include fortified milk, egg yolks, cheese, beef liver, and fish oils. The recommended daily amount of this vitamin is between 200 and 600 IU, which depends on age. The upper limit for Vitamin D is 2,000 IU for healthy adult men.
As a bodybuilder, you need a variety of vitamins and minerals in your daily diet, so you will build and maintain your muscle mass. The vigorous activity required during bodybuilding can increase your need for certain nutrients. Vitamin E is one of these vitamins because it enables the body to make proper use of oxygen and maintain your stamina while you are bodybuilding. This is a very important vitamin for immune function and athletes may need more of it for optimal health than the average person.
This vitamin contributes to cell signaling and regulates gene expression, which are very important factors in muscle growth. 22.4 IU is the recommended daily allowance of Vitamin E for adult males. The upper tolerable limit is listed as 1,500 IU for adult males. Bodybuilders need to add natural sources of Vitamin E in their diets, such as kiwis, mango, spinach, broccoli, peanut butter, sunflower seeds, and wheat germ oil. Vitamin E is a collective term for a group of 8 fat-soluble antioxidants.
Antioxidants are very important parts of our diet because they can help to protect the body from the damaging side effects of free radicals. Free radicals could lead to life-threatening conditions, such as heart disease and cancer. Also, this vitamin will help supply your body with the oxygen that you need to be physically active. You will need 15 mg of Vitamin E on daily basis for optimal health.
This vitamin is needed for making proteins, which can support healthy tissue and healthy bones. Also, Vitamin K makes protein for blood clotting. The lack of Vitamin K can cause serious health problems, so it is very important to pay attention to this vitamin. You should include natural sources of Vitamin K in your diet, such as broccoli and spinach, so you will be sure that you are getting a sufficient amount of this vitamin in your diet.
The Bodybuilder’s RDA
Every of the mentioned vitamins comes with specifically recommended intake for normal healthy people. RDA is a shortcut for recommended daily allowance. But, bodybuilders have their own unique RDA. A standard multivitamin is formed in line recommended daily allowance for each vitamin. But, bodybuilders due to the intensive nature of weight training, sweat loss, oxidative damage, and countless other processes that deplete the body of valuable nutrients, need high–level doses of each vitamin while keeping vitamin intake in a safe range.
Also, bodybuilders might guess how much vitamins they add to their bodies from the daily diet, but they must consume the recommended RDA for them. The serious bodybuilder’s training requires serious knowledge of recommended vitamins on daily basis. Bodybuilders must always consult with a professional bodybuilding trainer, who will help them to get the physique they want, but at the same time, they will be healthy.