Nutrition is a fundamental for developing healthy muscles. Eating well and getting plenty of vitamin-rich foods will help give you energy during your workouts, build and repair muscle damaged during weight lifting, strengthen connective tissue to prevent injuries and much more.
Getting enough of the right vitamins is essential for growing muscles.
Vitamin A
This vitamin is useful in building new muscle by helping in the process of protein synthesis. Vitamin A also helps in glycogen production, which provides energy throughout even the most grueling workouts.
The Bs
B1, or thiamine, metabolizes protein and grows muscle. Thiamine is also essential in forming hemoglobin in red blood cells and transporting oxygen during intense muscle-building workouts.
B2, or riboflavin, helps produce energy for glucose metabolism and fatty acid oxidation. It's also important in the Krebs cycle, the process of cellular respiration and the conversion of nutrients into energy. Riboflavin has been connected to protein metabolism, an essential part of muscle growth and development.
B3, niacin, is also involved in energy production and provides fuel for exercising.
B6, pyridoxine, is essential for protein metabolism and helps the body use carbohydrates. Interestingly, B6 is the only vitamin known to help with protein metabolism, and protein, of course, plays a vital role in building muscle.
B12, or cobalamin, metabolizes carbohydrates and maintains nervous system tissue that carries signals to the brain to grow muscles.
Vitamin C
Because vitamin C helps metabolize amino acids and strengthen connective tissue in joints, it's another essential vitamin for building muscle. Vitamin C is also known to help the body absorb iron. And because iron helps blood carry oxygen, this mineral helps our muscles perform optimally. Vitamin C, also helps produce natural steroid hormones, including testosterone.
Vitamin D
A vitamin many Americans don't get enough of, vitamin D is necessary for calcium absorption. When there's not enough of this vitamin, the body relies on calcium stores in the bones, weakening the skeleton. Vitamin D also helps the body absorb phosphorus, which provides energy. Phosphorous helps muscles perform the quick, powerful contractions of weight lifting.
Vitamin E
This vitamin is lauded for its antioxidant qualities that neutralize free radicals in our cells. In addition to helping maintain cellular health, vitamin E is needed for rebuilding and repairing muscles between workouts.
Multivitamins and minerals
In addition to a healthy, balanced diet, the best way to get the vitamins you need to grow muscle is to take a high quality multivitamin and essential mineral product. Choose one consisting of multiple pills to be taken at least twice daily. The body doesn't benefit from large quantities of vitamins taken at once, so a twice-a-day doseage is often best.
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