If you are trying to build muscle, you probably already know that it takes a healthy diet, workout regimen, and supplements that promote healthy muscle growth. But, beyond knowing what exercises to do or what to eat, you also need to know your vitamin requirement.
Ideally, you should get all the necessary nutrients and vitamins if you are eating right. However, most of the foods you eat these days are processed, and you are probably not getting the vitamins you need in the right amounts. In addition, pro athletes and bodybuilders have special dietary needs that meet their vitamins requirements.
Muscle growth and recovery depend on different vitamins. And the only way to get them is from a balanced diet. But, sometimes, a deficiency of one or more vitamins can slow down your progress in the gym.
If you are beginning your journey into building muscle, you should know the five important vitamins that will help you build muscle and speed up muscle recovery.
Vitamin D is arguably the essential vitamin for muscle growth and recovery. Vitamin D production is stimulated when you expose your body to sunlight, and that's why you must get a daily dose of sun.
Vitamin D plays a vital role in testosterone production, protein synthesis, and keeping diseases away. A study of men with low testosterone levels found that vitamin D supplements increased their testosterone by 20%. In addition to boosting testosterone needed for muscle growth, vitamin D also improves bone health.
Vitamin E supplement has many uses. Although it is a popular remedy for many skin problems, many people do not know that it helps muscle growth and recovery. Vitamin E acts as an antioxidant that protects the muscle from free radicals produced during intense strength training. These free radicals can accumulate, leading to impaired muscle growth, performance, recovery and immune health. Vitamin E helps to flush these free radicals out of the body.
From fighting the common cold to severe conditions, vitamin C is a go-to supplement that you need to fight different types of infections. But beyond general wellness, vitamin C supports muscle growth and recovery. Much like Vitamin E, Vitamin C is also a powerful antioxidant that protects the muscle from dangerous free radicals. It also helps to boost testosterone levels. Vitamin C also helps to reduce delayed-onset muscle soreness (DOMS) and maximizes recovery.
Vitamin A protects the eyes, boosts the immune system, and supports protein synthesis. Athletes and bodybuilders need vitamin A for protein synthesis, which speeds up muscle recovery. Vitamin A also helps to boost testosterone, which you need to lift heavy weights and perform intense workouts. Vitamin A is found in different foods, including fish, eggs and carrots.
Vitamin B6, B9 and B12 are considered the most important B vitamins. Vitamin B6 and B9 facilitate red blood cell production and metabolism, making them a key component of muscle growth. Interestingly, vitamin B6 aids the absorption of vitamin B12, so they all work hand in hand to enhance various functions. They also improve blood flow, making it easy for the muscle to receive nutrients.