Every bodybuilder can tell the role of protein, carbohydrates and fats in the diet. Most can also compose a favorable diet, appropriately choosing the proportions of protein, carbohydrates and fat. However, a large group of bodybuilders ignore the need to consume vitamins. Without proper supplements, true bodybuilding success is not possible.
Vitamins are involved in energy production and in muscle building. But that’s not all. According to recent research, vitamins are also necessary to maintain muscle mass. You can not give up vitamins, without prejudice to health. Without vitamin, muscle mass will be destroyed, bone density will decrease and all body systems will gradually degenerate.
Supplements for bodybuilders
Although all vitamins are important, however, for bodybuilders some of them are crucial. Scientists have selected the most important bodybuilding vitamins by answering the following questions:
- Is this vitamin involved in muscle building, muscle cells building, or protein synthesis?
- Does bodybuilding increase the need for this vitamin?
- Do bodybuilders have deficiencies of this vitamin?
- Does this vitamin significantly improve athletic performance?
Water-soluble vitamins are quickly depleted, because they are not stored in the body for a long time. This vitamins must be supplemented by diet or supplementation. Bodybuilders, because of their greater muscle mass and greater body effort, have a much greater need for vitamins. Supplementing with fat-soluble vitamins can lead to overdose. In the case of water-soluble vitamins, there is no such danger.
Water-soluble vitamins important for bodybuilders
Vitamin C is responsible for muscle regeneration and growth, iron absorption, and the formation of collagen, the muscle-bone connective tissue. Vitamin C supplementation is especially important for bodybuilders because muscle cells consist mainly of water. The more muscle you have, the more vitamin C you need.
Vitamin B6 is involved in protein metabolism and carbohydrate assimilation. This vitamin is especially important for bodybuilders. The more protein you eat, the more vitamin B6 you need.
Vitamin B1 is also responsible for protein metabolism. In addition, it improves performance.
Vitamin B2 improves glucose metabolism, participates in energy production and oxidizes fatty acids.
Vitamin B3 is very important in competitive sport. It is quickly exhausted during intensive training. It must be supplemented to ensure proper energy production.
Other essential supplements
In bodybuilding, it is also necessary to supplement the most important vitamins, from fat-soluble.
Vitamin A helps to produce glycogen and participate in protein synthesis. Energy production and muscle growth are dependent on this vitamin. Absorption of vitamin A is hampered by intense physical exercise. Vitamin A is consumed much faster for bodybuilders who use a low fat diet.
Vitamin E positively affects cell membranes, which indirectly affects muscle growth.
Vitamin D facilitates the absorption of calcium. Calcium ions are directly involved in muscle cramps. Calcium also plays a key role in strengthening the bones. A strong skeleton is especially important for bodybuilders whose bones carry a lot of weight.
Proper supplementation and a well-balanced diet are essential for the success of bodybuilding.
Vitamins are essential for maintaining health during intense training. Vitamins strengthen muscles and accelerate their weight gain. Only thanks to vitamins and training, you will achieve elegant and well muscled silhouette.