All you need to know about vitamins
"What you need to know"
Building the perfect body is about correct nutrition and training but that alone is not enough. Supplements are like a positive addition to your already good nutrition and workout routine. Working out increases the demand of vitamins and minerals and that is why they are very important to add to your regiment.
"Can't we get all the nutrients we need from food alone?
We cannot rely on food because it does not provide us with all the vitamins and minerals that our body needs because the processing of foods before they get to the supermarket, cooking, air, and even light have already robbed your foods of most of the vitamins that they have to offer. If you are deficient in one or more nutrients your body may not be able to build muscle and burn fat properly.
Vitamins-
Vitamin A
(and beta-carotene)
What it does
Healthy skin, strong teeth and bones in children, maintaining resistance to infection, normal growth, cell structure, normal eyesight
Where to get it?
Fish liver oils, liver, dairy products (vitamin A); carrots, dark-green leafy vegetables (beta-carotene)
Why its important for bodybuilding
Vitamin A is important in the synthesis of protein. Second, vitamin A is involved in the production of Glycogen, the body's storage form of energy .
Vitamin B-1
(thiamine)
What it does
Use of carbohydrates in the body, digestion and appetite, normal function of nervous system
Where to get it?
Whole grains, brown rice, beans, peas, organ meats, lean pork, seeds/nuts
Why its important for Bodybuilding
Thiamine is one of the vitamins required for protein metabolism and growth. It's also involved in the formation of hemoglobin, a protein found in red blood cells that transports oxygen throughout the body (especially working muscles)
Vitamin B-2
(riboflavin)
What it does
Normal growth, formation of certain enzymes, cellular oxidation, prevention of sores and swelling of mouth and tongue
Where to get it?
Dairy products, meats, poultry, fish, green vegetables (broccoli, turnip greens, asparagus, spinach)
Why its important for bodybuilding
Riboflavin is involved in energy production in three areas: 1) Glucose metabolism, 2) Oxidation of fatty acids, and 3) The shuttling of hydrogen ions through the Krebs cycle
Vitamin B-3
(niacin)
What it does
Activities of enzymes in the body's use of carbohydrates and fats, detoxification of pollutants and alcohol, nervous and digestive system functions, production of sex hormones, healthy skin
Where to get it?
Lean meats, fish, poultry, whole grains
Why its important for Bodybuilding
Nearly 60 metabolic processes related to energy production
Vitamin B-6
(pyridoxine)
What it does
Use of amino acids in the body, making hemoglobin
Where to get it?
Meats, whole grains, wheat germ, brewer's yeast
Why it is important for bodybuilding
Protein metabolism, growth and carbohydrate utilization are all made possible in part by the presence of vitamin B6.
Vitamin B-12
What it does
Nervous system functions, normal development of red blood cells, production of genetic material in cells, effective use of carbohydrates and folic acid from foods
Where to get it?
Fish, dairy products, organ meats, beef, pork, eggs
Why it is important for bodybuilding
The most important part of b12 for bodybuilders includes carbohydrate metabolism and maintenance of nervous system tissue.Stimulation of muscles via nerves is a critical step in the contraction, coordination and growth of muscles.
Biotin
What it does
Activities of enzymes needed to break down fatty acids in carbohydrates, ridding the body of wastes from breakdown of proteins
Where to get it?
Nuts, whole grains, vegetables, fruits, milk, organ meats, brewer's yeast
Why it is important for Bodybuilding
Has critical functions in amino acid metabolism and the production of energy from many sources.
Folic acid
What it does
Important metabolic processes in the body, growth, reproduction, production of red blood cells
Where to get it?
Green leafy vegetables, oranges, beans, peas, rice, eggs, liver
Why it is important in bodybuilding
Helps build healthy cells
Pantothenic acid
What it does
Production of certain hormones, activities of enzymes in the body's use of fats and carbohydrates, use of vitamins, normal growth, nervous system functions
Where to get it?
Organ meats, eggs, whole grains, brewer's yeast
Why its important to bodybuilding
Involved in the production of red blood cells and adrenal hormones
Vitamin C
(ascorbic acid)
What it does
Healthy skin, bones, teeth, gums, ligaments, and blood vessels; immunity to disease; wound healing; absorption of iron from the digestive tract
Where to get it?
Citrus and other fresh fruits, fresh vegetables
Why its helpful in bodybuilding-
First, vitamin C is an antioxidant, protecting muscle cells from free radical damage, thus enhancing recovery and growth.
Second, Ascorbic acid is also involved with amino acid metabolism, especially the formation of Collagen. Collagen is the primary constituent of connective tissue, the stuff that holds your bones and muscles together. This may not seem important, but as you lift heavier weights, the stress you put on your structure becomes tremendous.
Vitamin D
What it does
Strong bones; regulation of the absorption of calcium and phosphorus from the digestive tract
Where to get it?
Fatty fish, liver, eggs, fortified milk
Why its helpful in bodybuilding
Vitamin D plays a crucial role in the absorption of Calcium and Phosphorus. Calcium is necessary for muscular contraction.Of course, Calcium is also needed for the integrity of bones, which must support increased muscle tissue and provide an anchor during muscular contraction.
Vitamin E
What it does
Normal brain function, formation of red blood cells, maintaining some enzymes, normal cellular structure, protection against pollutants
Where to get it?
Whole grains, vegetable oils, green leafy vegetables, eggs
Why its important for bodybuilding
Vitamin E is a powerful antioxidant, meaning it protects the cell's membranes. This is important because many of the metabolic processes that take place in the body, including the recuperation and growth of muscle cells
Vitamin K
What it does
Blood clotting
Where to get it?
Green leafy vegetables, dairy products
Why its important for bodybuilding
Vitamin K plays this role by functioning in the creation of prothrombin and other proteins vital to blood clotting. Vitamin K is also involved in the creation of thrombin (a protein of importance in blood clotting) from prothrombin
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