Thread: 10 Vitamins for Bodybuilders
07-30-2012, 09:52 PM #151
07-30-2012, 10:20 PM #152
07-31-2012, 10:52 AM #153
08-05-2012, 05:37 AM #154
08-17-2012, 01:51 PM #155
08-20-2012, 08:33 PM #156
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08-27-2012, 04:52 PM #157
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10-07-2012, 07:45 PM #158
10-12-2012, 05:16 AM #159
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.1 Body Hair Removal Cream - Stop Grow
10-14-2012, 04:54 PM #160
11-28-2012, 04:13 PM #161
4 Foods That Are a Must to Build Muscle
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.
12-26-2012, 07:28 PM #162
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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.Romans 8:13
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...
01-28-2013, 09:35 AM #163
01-28-2013, 04:14 PM #164
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01-29-2013, 07:25 AM #165
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01-30-2013, 11:08 AM #166
02-17-2013, 04:24 PM #167
05-27-2013, 10:26 AM #168
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.
The link and other articles on nutrition in general:
http://www.mindandmuscle.net/article...ay-to-awesome/on my way up to 155lbs
05-29-2013, 04:46 AM #169
05-29-2013, 08:35 AM #170
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05-29-2013, 07:41 PM #171
06-01-2013, 11:10 AM #172
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08-28-2013, 12:30 AM #175
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.
09-01-2013, 03:53 PM #176
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01-26-2015, 04:32 PM #180