Nice presentation mate! All the basic information is included.
Like you said, Vitamins A, B, C, D & E are the most essential vitamins in terms of bodybuilding. But, due to the fast-paced lifestyles and poor nutritional choices, people have chosen the modern habits of low vitamin food intake - having junk food which is harmful to the body, thus increasing diseases.
No matter what your goal is, building muscle, weight loss or weight gain or just general health improvement, there is no better way to have success than to have a good fitness program and eating the right foods.
You body is a machine and if you feed it with potato chips and beer it will run just like a gas car that has a tank of fuel with water in it, it will run but not very good and in the long run do more damage than you can imagine. Just like a car, your body will run on lot's of stuff, but will only run at its peak when fed the nutrients. It is amazing how the body will react when you add the right foods especially before, during and after a workout for building muscle.
Like most things in life, the easy path is not always the best path, like eating those processed foods. Foods that have been genetically altered or processed using heat and then packaged for ease is not good for your body. You body craves good foods and will crave much less if not processed. Most processed food do not satisfy your bodies requirements and you end up eating mor of them just to fool the body into thinking you are full and don't need anymore! Eating the right foods at the right times will help your body get what it needs, so the cravings go away and helps keep the right nutrients in your muscles to help them build quickly. So, what is the right food you ask?
Eggs, One of the best sources of protein on the planet are eggs, yes eggs. Eggs loaded with minerals and vitamins, and are packed with riboflavin, folate, vitamines like B-6, B-12, D, and E along with iron, phosphorus and zinc. Eggs are a natural wonder when it comes to a complete package and especially for the muscle builder.
Beef, its whats for dinner and of course any muscle-building program! Beef loaded with iron, creatine and zinc, all of which are crucial for muscle-building. Eating extra lean cuts of beef will give your muscles the food they need to re-build after a great work-out. Finding natural beef products can be a bit hard, but well worth it. Beef with a natural label will be grain fed with no antibiotics or hormone treatments, so look for those cuts that say "natural", it will be a better cut of beef and better for you.
Salmon, another great protein that is swimming with omega-3 fatty acids, "omega-3" can help slow down the muscle-protein breakdown after a work-out improve the recovery time.This is real important as you need to store new protein faster than the body breaks down the old stuff and salmon is the perfect food for this.
Nuts, and especially almonds. Almonds are a wonder nut, they have the uncanny ability to add alpha-tocopherol vitamin E which is the best type to maximize absorption. This is important to your muscles as vitamin E is a potent antioxidant that can help prevent free-radical damage after a heavy work-out. A couple handfuls a day is all you really need to get all the goodness of almonds.
Water, now, I know what you are thinking, water is not a food! Well, it may not be a direct food, but no food will work for you without water. Muscle is about 80 percent water. As little as 1 percent change in body water can impair exercise performance and adversely affect recovery. Think of it this way, for every pound you shed during a work-out, drink 24 ounces.
So much out there! Really its all theory! The most important thing to remember is to take what you plan for atleast 6-8 weeks with consistency... its not about what you take so much as the consistency of it!
PS: CLA is another awesome Omega to take in the evening to get a balanced form of EPA.
For if you live according to the flesh,
you will die;
but if by the Spirit you put to death the misdeeds of the body,
you will live.
Let your dedication outlast your pain, let your faith overpower your fears, & let your vision look past your current circumstances...
Interesting read. Basically eat eggs, liver, fish, nuts and drink full fat milk, skimmed/semi skimmed milk and fruit juices. Sounds easy enough to get all the vitamins that you need to help build solid mass
As I?m sure you are well aware the importance of protein and carbohydrate intake amongst bodybuilders, but what about vitamins? It seems so many young bodybuilders are overlooking the importance of vitamins in their daily lives. Ive noticed on the forums that there are hundreds of topics related to protein and creatine, but very few regarding vitamins. So with that being said, I decided to do some research and present to you guys the 10 most important vitamins for bodybuilders.
Why vitamins and minerals are important:
? During strenuous physical activity, an enormous amount of vitamins and minerals are depleted from our bodies.
? Making sure our bodies have enough vitamins and minerals helps maintain and improve proper health.
? Failure to maintain healthy vitamin and mineral levels can lead to hindered performance in the gym, slowing down growth, and in severe cases, also lead to other health problems.
Now for the top 10 vitamins. I found an excellent website that listed these in great detail. Saving you some reading time, I took the most important pieces of information from that article as well as listed the best natural food sources which contain these vitamins.
10. Cobalamin (vitamin B12)
? Carbohydrate metabolism and maintenance of nervous system tissue (spinal cord, nerves that carry signals from the brain to muscle tissue).
? The stimulation of muscles via the nerve cells is a critical step in the contraction, coordination, and growth of muscles.
? B12 is only available from foods of animal origin (beef, chicken, fish, pork, etc.)
? Critical in amino acid metabolism and production of energy from many sources.
? Bodybuilders who eat raw egg whites gain a substance called Advin, which blocks biotin absorption.
? Sources of biotin include: egg yolk, liver, kidney, pancreas, milk, soya, and barley.
8. Riboflavin (vitamin B2)
? Involved in 3 main processes: 1) Glucose metabolism, 2) Oxidation of fatty acids, and 3) The shuttling of Hydrogen through the Krebs cycle (also known as the citric acid cycle where certain molecules are broken down into energy in the form of ATP).
? For bodybuilding purposes, riboflavin is related to protein metabolism. There is a strong relationship between lean body mass and dietary riboflavin.
? Foods rich in riboflavin: liver, almonds, soy nuts, shellfish, milk and other dairy products, and eggs.
7. Vitamin A
? Vitamin A helps with vision.
? Important in the synthesis of protein (muscle growth!!!).
? Involved in the production of Glycogen (the body?s form of energy for high intensity activities).
? Very important for contest preparation.
? Dietary sources: there are many, see the link below and click on (at the top, under table of contents) ?What foods provide vitamin A.? Notice that milk is mentioned again. So far out of 5, milk is mentioned in 4 of the main vitamins? Coincidence? I think not?
6. Vitamin E
? Used in protection of cell membranes since it is a powerful antioxidant.
? Recuperation and growth of muscle cells is dependant on healthy cell membranes.
? Vegetable oils, nuts, green leafy vegetables, and fortified cereals are the most common food sources of vitamin E.
5. Niacin (vitamin B3)
? Involved in nearly 60 metabolic processes related to energy production.
? Nicotine acid, a form of Niacin, causes vasodilatation which can help competitors looks more vascular on stage. Large doses of Nicotine acid drastically impairs the body?s ability to mobilize and burn fat.
? Dietary sources include: turkey meat (the body uses the amino acid tryptophan to create Niacin), dairy products, poultry, fish, lean meats, nuts, and eggs.
4. Vitamin D
? Vitamin D is necessary in the absorption of Calcium and Phosphorus. If adequate stores of Calcium are not available in the muscle, full and hard muscular contractions will not be achieved.
? Quick, powerful muscular contractions are provided by Phosphorus. Phosphorus is also required for the synthesis of ATP.
? Dietary sources: No-fat or low fat MILK.
3. Thiamine (vitamin B1)
? Required for protein metabolism and growth.
? Involved in the formation of hemoglobin which is a protein found in red blood cells that transports oxygen to working muscles in the body.
? Oxygen transportation becomes increasingly more important to athletic performance as intensity and duration of exercise increase.
? As the amount of exercise, intensity, and duration of exercise increase, the more thiamine is needed.
? Dietary sources: Green peas, Spinach, Liver, Beef, Pork, Navy beans, Nuts, Pinto beans, Bananas, Soybeans, Goji berries, Whole-grain and Enriched Cereals, Breads, Yeast,the aleurone layer of unpolished rice, and Legumes.
2. Vitamin B6 (Pyridoxine)
? The only vitamin directly tied to protein intake. The greater protein consumption, the greater amount of vitamin B6 you need.
? Vitamin B6 makes it possible for protein metabolism, growth and carbohydrate utilization to take place.
? Dietary sources: Avocados, nuts, liver, chicken, fish, green beans, field salad, wheat germ, nutritional yeast, sea vegetables, and bananas are particularly good food sources.
1. Vitamin C (Ascorbic Acid)
? Enhances recovery and growth in muscle cells. Vitamin C is also an antioxidant.
? Involved in the formation of Collagen, the primary constituent in connective tissue (connective tissue holds your bones and muscles together). As you lift heavier weights, you put more stress on your structure. If your connective tissue is not as strong as it should be you have a much higher risk of injury.
? Helps in the absorption of Iron. With an Iron deficiency, the amount of oxygen that gets bonded to hemoglobin in the blood decreases and muscular performance is greatly reduced.
? Diffuses very rapidly in water. Since a muscle cell is mostly water, the more muscular an athlete becomes, the more vitamin C disperses and the lower the concentration of this critical substance becomes in body tissues. So vitamin C requirements are greatly increased for bodybuilders.
? Finally: Vitamin C assists in the formation and release of steroid hormones, including the anabolic hormone testosterone.
? Dietary sources: The largest sources of vitamin C are present in citrus fruits and fruit juices.
Well there you have it, the 10 most important vitamins for a bodybuilder. If you are a bodybuilder, you should be eating a lot anyways, especially as much of the above foods listed as possible, so getting all of these vitamins in your diet shouldn?t be problem. However, if you feel your diet needs some help there are many multivitamins which you can supplement along with your meals, but it?s always better to get your vitamins from natural sources. You may however, want to consider in investing in a simple vitamin C supplement based purely on how important it is in the bodybuilding world.
Lastly, note how many times milk or dairy is listed as a primary food source of the above vitamins. Three or four glasses of milk a day will definitely be of good use by your body. If you are lactose intolerant, you may want to consider purchasing lactose free milk which is exactly the same as regular milk but with the added ingredient lactase, which neutralizes the lactose.
Until next time, lift hard, heavy, and don?t forget to EAT!!!
A daily multi-vitamin is not going to give a male the targeted nutrients that he needs to be optimal. You need more than that if you want to get an edge in things. Here is a good paper on it and also one showing what a specific supplement in higher doses can do when added to the diet:
Res Sports Med. 2006 Jan-Mar;14(1):53-64.
Effect of a liquid multivitamin/mineral supplement on anaerobic exercise performance.
Fry AC, Bloomer RJ, Falvo MJ, Moore CA, Schilling BK, Weiss LW.
Human Performance Laboratories, The University of Memphis, Memphis, Tennessee 38152, USA. firstname.lastname@example.org
The purpose of this study was to determine if supplementation with a liquid multi-vitamin/mineral would improve anaerobic exercise performance. Fourteen resistance-trained men performed a 30-second cycle sprint and one set of squat exercise on 2 separate days before and following 8 weeks of supplementation with either a liquid multi-vitamin/ mineral or a placebo. Heart rate, perceived exertion, blood lactate, peak and mean power, and rate of fatigue were determined for all tests. No differences were noted for any variable (P > 0.05). When controlling for presupplementation values, however, a decreased rate of fatigue was noted for both exercise tests following the multi-vitamin/mineral supplementation. These data suggest that in resistance trained men consuming a nutritionally sound diet, supplementation with a liquid multi-vitamin/mineral does not favorably impact most anaerobic exercise performances. Such supplementation, however, may result in a minor decreased rate of fatigue. It appears that, in terms of improved short duration anaerobic exercise performance, supplemental micronutrients may not be efficient ergogenic agents for well-trained individuals consuming an adequate diet.
Cytokine. 2013 May 10. pii: S1043-4666(13)00137-3. doi: 10.1016/j.cyto.2013.03.018. [Epub ahead of print]
Vitamin D3 supplementation modulates inflammatory responses from the muscle damage induced by high-intensity exercise in SD rats.
Choi M, Park H, Cho S, Lee M.
Dept. of Food and Nutrition and Research Institute of Obesity Sciences, Sungshin Women's University, Seoul, Republic of Korea.
Vitamin D is an important factor for calcium and phosphorus homeostasis. A negative relationship has been observed between vitamin D status and diseases such as cancer, arthritis, diabetes, and muscle fiber atrophy. However, the relationship between vitamin D and prevention of skeletal muscle damage has not been clearly elucidated. The purpose of this study was to investigate the effects of vitamin D on exercise-induced muscle changes. Rats were divided into 3 groups: (1) sedentary control (C: n=10), (2) high-intensity exercise (HE: n=10), and (3) high-intensity exercise with vitamin D supplementation (HED: n=10; i.p. 1000IU/kg body weight). Rats were trained for 30min/day on treadmills (5days/week for 8weeks) with the running speed gradually increased up to 30m/min at a 3° incline. At the end of the training period, the running speed was 38m/min at a 5° incline. The high-intensity exercise significantly increased plasma creatine kinase (CK) and lactate dehydrogenase (LDH) activity. In addition, IL-6 and TNF-α levels as well as phosphorylation of AMPK, p38, ERK1/2, IKK, and IκB were significantly increased. Vitamin D-treated rats showed a significant decrease in plasma CK level, phosphorylation of AMPK, p38, ERK1/2, IKK, and IκB, and gene expression of IL-6 and TNF-α. Furthermore, the protein expression of vitamin D receptor (VDR) was highly increased in the muscles of HED-treated rats, respectively. Therefore, we concluded that vitamin D may play a pivotal role in exercise-induced muscle damage and inflammation through the modulation of MAPK and NF-κB involved with VDR.
i only miss 1 supplement and that is magnesium. so many healt benefits and the only mineral that i really feel needed to take. helps with relaxation, prevent muscle cramps, helps with sleeping
80% of the americans is de efficient at it.
If you're focused on aesthetic results such as losing body fat or increasing the amount of lean muscle tissue you have on your body, taking care of your total calorie, carb, protein, and dietary fat intake will be essential. It is these nutrients that will determine how your body composition changes as time goes on.
It's important to realize though that simply watching your calories and the major macronutrients will not necessarily promote overall good health. For that, you need to look at the micronutrients commonly referred to as vitamins and minerals.
Making sure you're meeting your daily requirements in these nutrients will also be important to promote proper body functioning, keeping your energy levels up, and to fight off disease and infection.