Vitamin Info

[Lexed]

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

[Lexed]

Sources-
www.bodybuilding.com
http://www.vitamins-nutrition.org/
en.wikipedia.org/wiki/
http://naturalmuscle.ca/vitamins.htm

This was my first write up so dont be to hard

[Amorphic]

nice.

looks like someone wants to be in the 'AR's best writers' thread

definetly useful though, amidst all the supplements floating around i think we sometimes forget about vitamins when we talk about nutrition.

good job buddy

[Lexed]

Thanks morph

[Big]

Excellent post Lexed!

[Merc..]

Well done Lexed

Yep Amorphic looks like Lexed is going for the win in the best thread .. best post ..... Anthony Roberts is going to re-do the Educational threads with the best post / threads and he will be giving away some prizes to the winner.. It looks like Lexed is getting the ball rolling ...


See post #19 .. for more info ..

See The Educational Forums


Merc.

[Lexed]

Thanks Big,Merc means alot....

[DSM4Life]

Very nice post.

[Merc..]

Thanks Big,Merc means alot....

Great job .....




Merc.

[Amorphic]

Thanks Big,Merc means alot....

oh so only their opinions mean a lot? i retract my statement.











jk, lexed

[PEWN]

holly crap lexed i thought you only knew about porn and bonerism..... big props ....

[Chitown Raider]

Anyone ever tried injectable B-12?

[Lexed]

holly crap lexed i thought you only knew about porn and bonerism..... big props ....

well you dont get points for posting that kind of stuff otherwise I would be like merc on those topics

[number twelve]

nice.

looks like someone wants to be in the 'AR's best writers' thread

definetly useful though, amidst all the supplements floating around i think we sometimes forget about vitamins when we talk about nutrition.

good job buddy

lol i was thinking the same thing...good work regardless lex

[Lexed]

lol i was thinking the same thing...good work regardless lex

tell you the truth I didnt do it for that. I always wanted something to be stickyed cause it would make me feel good that I am helping people through my information.

[naturalsux]

tell you the truth I didnt do it for that. I always wanted something to be stickyed cause it would make me feel good that I am helping people through my information.

your so sweet.

[PEWN]

tell you the truth I didnt do it for that. I always wanted something to be stickyed cause it would make me feel good that I am helping people through my information.

lol... lexed you have posted alot of things that are stickied.... lol..

[Kennedy]

Good read!

[kman]

Great post

[paulzane]

Well done Lexed

[Johny-too-small]

Nice work!
Going into AR's Best Writing Thread, if not already.

Looking forward to the next post about humping babes

[Garnelek]

Thats a great post!

[magic32]

Very nice!!!

[Lexed]

Thanks everyone I appreciate all the great responses

[Merc..]

To The Top !!



Merc.

[fdrx7man]

I just now found this thread.. and I must say right on man!! very good thread!

[Lexed]

^^^^