Building muscle tissue wholly relies on the production of adenosine triphosphate (ATP). ATP is the high energy molecule that muscle cells utilize during their contractions. The body uses carbohydrates in the form of glucose to fuel ATP synthesis in the skeletal muscles. How can vitamins help and what are the top 5 vitamins for building muscle?
The Top 5 Vitamins For Building Muscle
Bodybuilders primarily focus on protein powders, testosterone-boosters, and even pre-exercise products to build muscles and improve performance. But, most sadly underestimate the importance of simple vitamins and minerals.
Both of which are the major regulators of muscle growth and energy synthesis in the body. Vitamins, in particular, have the all-important task of the regulation of metabolic functions. This certainly means that quite a large number of them are essential for workout performance, muscle development, and weight loss. So, a sharp deficiency in vitamins will adversely influence a bodybuilder’s physical performance. Well, here they are some best vitamins for bodybuilding you should be aware of. Muscle building is easy, if you learn what your body needs to help it along.
Best Muscle Building Vitamins To Try
This is an essential nutrient and is, in fact, one of the 23 micronutrients that are vital for human survival. It plays a crucial role in maintaining healthy bone density as well as muscle cells function. The former leads to an optimal bone structure density. Vitamin D also plays a big role in the maintenance of muscle fiber functions, which preserves muscle strength.
This vitamin is also involved in the absorption of calcium and phosphorus. The first is necessary for effective muscle contractions and its deficiency equates to bodybuilders. Which may find it difficult to sustain full, hard muscular contractions. Phosphorus, on its part, is necessary for the synthesis of ATP which is utilized by muscle cells during contractions. Vitamin D occurs naturally in eggs, fish and many dairy products.
This vitamin facilitates carbohydrates metabolism. It also plays a role in the regulation of the nervous system tissue functions. Basically, these are the spinal cord and the various nerves that transmit signals from the brain to muscles.
This function is naturally extremely vital for the proper growth, coordination, and contractions of muscles. The richest sources of vitamin B12 include liver, fish, red meat, low-fat dairy products, cottage cheese, eggs and even tofu.
Niacin plays a leading role in almost 60 metabolic processes that associated with energy production in the body. This makes it a must-have for bodybuilders as it can provide the necessary training fuel for meeting their objectives. Niacin is found in fish, chicken, turkey, and pork.
Vitamin A is needed for the synthesis of protein, which is the most fundamental process for proper muscle development and growth. Also involved in the production of glycogen that is the storage form of energy in the body.
Bodybuilders require this essential vitamin to execute high-intensity physical performance. Some of the best sources of vitamin A are dark leafy green vegetables, lettuce, tropical fruits, liver, cottage cheese, and fish.
This vitamin is a very potent antioxidant. As such, it works by protecting cell membranes from free radical damage. Most critical metabolic processes which occur in the body including the growth of muscle cells rely on the health of cell membranes. The richest sources of vitamin E include dark leafy green vegetables, avocados, broccoli, fish, and fruits.
Choosing the Best Vitamins for Building Muscle
Besides eating the all the above-listed foods, as a bodybuilder, you will have to supplement your vitamin intake with a potent multivitamins supplement. Here then are some few tips on choosing the best possible multivitamins for you.
Take time to read the label meticulously
It is important to fully determine the exact types of vitamins and the exact amounts you can obtain from a single multivitamin serving. As a rule, settle for products that contain the essential vitamins listed here. If you remember this includes vitamin A, vitamin D, vitamin B12, vitamin E, and niacin.
Check for the right percentages of recommended daily vitamin intake value
Also, opt for multivitamins supplements which provide 100% of daily nutritional value for all the vitamins listed in the previous paragraph.
Be on the lookout for extras
Finally, multivitamins are made available in a wide range of formulations. Some are specifically meant to assist individuals with particular nutritional requirements like bodybuilders. Some come with potent antioxidants, while others contain at least 2/3 of nutrients recommended for dietary allowances.