Nutrition for Body Builders: Go Beyond the Protein

0
shares
What's This?

Nutrition for Body Builders Go Beyond the ProteinYou know exactly how much protein you need to shake up in that shaker cup to pump up your workout, and you’ve got your carb intake on lock. Your creatine needs are fully met. But did you know that the vitamins you take are the key to really boosting your performance and building muscle?

Vitamins and minerals are important especially for body builders because our workouts are strenuous. And when we sweat, we’re losing a ton of them. And when we don’t replenish and keep those levels we need topped off, it leads to poor performance, slow-down in growth and improvement in lifting, and even other health problems.

Here are the top ten vitamins to make sure you’re getting what you need to keep working at top performance every day.

Vitamin B12

What it does:

Vitamin b12 helps maintain your nervous system tissue, which carries signals from the brain to muscles. They’re essential in their contraction, coordination, and growth.

Where to get it:

Animals, including beef, chicken, fish and pork, and supplements.

Biotin

What it does:

Biotin helps you metabolize amino acids and produce energy. It’s especially important to watch your biotin levels if you eat raw egg whites, which can block biotin absorption.

Where to get it:

Egg yolks, liver, kidney, pancreas, milk, soya, and barley.

Vitamin B2

What it does:

Metabolize glucose, oxidize fatty acids, and help increase energy. Studies show a strong correlation between lean body mass and dietary riboflavin.

Where to get it:

Liver, almonds, soy nuts, shellfish, milk and other dairy products, and eggs.

Vitamin A

What it does:

Improves vision, important for protein synthesis (which leads to muscle growth), and part of the production of glycogen, the body’s source of energy for high-intensity workouts.

Where to get it:

Liver and fish oils, milk and eggs, leafy green vegetables, orange and yellow vegetables, tomato products, fruits, and some vegetable oils

Vitamin E

What it does:

A powerful antioxidant, it protects cell membranes which are vital to the recuperation and growth of muscles.

Where to get it:

Vegetable oils, nuts, green leafy vegetables, and fortified cereals.

Niacin (vitamin B3)

What it does:

Helps metabolic processes which produce energy.

Where to get it:

Turkey, dairy, other poultry, fish, lean meats, nuts, and eggs.

Vitamin D

What it does:

Helps the body absorb calcium and phosphorus, which is essential for full and hard muscular contraction.

Where to get it:

Skim and low-fat milk.

Thiamine (vitamin B1)

What it does:

Required for protein metabolism and growth, plus helps form hemoglobin, which transports oxygen to working muscles. As intensity and duration increases, more thiamine is necessary.

Where to get it:

Green peas, spinach, liver, beef, pork, navy beans, nuts, pinto beans, bananas, soybeans,

whole-grain and enriched grains.

Vitamin B6 

What it does:

B6 is directly related to protein intake: the more protein you eat, the more B6 you need. B6 is essential for protein and carb metabolism and use.

Where to get it:

Avocados, nuts, liver, chicken, fish, green beans, field salad, wheat germ, nutritional yeast, sea vegetables, and bananas.

Vitamin C 

What it does:

An antioxidant that also enhances recovery and growth in muscle cells. Helps form collagen, which strengthens your connective tissue and helps reduce the risk of injury when lifting heavy weights.

Where to get it:

Guava, green and red sweet peppers, kiwi, oranges, grapefruit, strawberries, Brussels sprouts and cantaloupe.

Add some of these into your next protein shake recipe!

Editorial Team
ModernLifeBlogs, It is a evolving space where Social Media, Technology, Health and inspiration co-exist under one roof. Find the newest info about Social Networking, the latest products in Technology, the most innovative topics about Life! Get Connect with us Write for Us | Advertise

Comments are closed.