Vitamins for Body Building and Muscle Growth
Building muscle is related to your workout routine, rest and a proper diet. Balanced nutrition ensures that your muscles have access to an adequate supply of materials to fuel growth. Vitamins are organic compounds, which combine with proteins to catalyze particular chemical reactions that are critical for strength training. Know the difference between fat and water soluble vitamins, prior to supplementing your diet with the essential vitamins for bodybuilding.
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Features
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Vitamins are divided into two categories. Fat soluble vitamins are stored in body tissue. Water soluble vitamins are not held by your body's fatty tissue and excess amounts pass through as waste.
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Functions
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Vitamins contribute to chemical reactions that metabolize within muscle cells. These compounds also provide material to build and repair your muscles. Further, vitamins help to release hormones, such as testosterone, and affect the functioning of your central nervous system.
Effects
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The National Institutes of Health cites particular vitamins as contributing to metabolic rate, muscle tone and muscle control. Vitamins allow for increased power to perform short, explosive movements. You will also notice faster recovery times from soreness with the proper intake of vitamins. Proper vitamin levels, combined with a consistent workout routine, allow you to build your body more efficiently.
Identification
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The B complex of vitamins, alongside vitamins C and D, are especially important for muscle growth. Niacin (B3), pyridoxine (B6) and riboflavin (B2) aid in energy production, and vitamin B12 coordinates muscle movement through the central nervous system. B-vitamins are found in meats, potatoes and bananas.
Vitamin C is associated with citrus fruits and builds connective tissue within skeletal muscle, while also regulating testosterone levels. Lastly, vitamin D combines with calcium and phosphorous to influence muscle contractions and build strong bones. Fish and fortified milk are good sources of vitamin D.
Warnings
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Avoid the excessive intake of fat soluble vitamins, such as vitamins A and D. These vitamins are already stored by fatty tissue and toxic side effects from overexposure include muscle weakness, nausea, headaches and hair loss. Meanwhile, you must constantly monitor and replace water soluble vitamins, such as the B complex and vitamin C. Vitamin deficiencies can cause a lack of energy, weight loss, anemia or even death.
References
Resources
- Photo Credit "Dumbbells" is Copyrighted by Flickr user: Iwan Gabovitch (Iwan Gabovitch) under the Creative Commons Attribution license.
