Vitamins for Muscle Growth: The 10 Most Essential
No matter how much you train, it is simply impossible to achieve muscle growth and increase their endurance without the next ten vitamins.
The following is a description of all the vitamins necessary for your muscles to grow by leaps and bounds. But do not forget: the latter is possible only with active training.
1. Cobalamin (Vitamin B12)
Provides carbohydrate metabolism and maintenance of tissue of the nervous system (spinal cord and nerves that transmit signals from the brain to muscle tissue). Stimulating muscles with nerve cells is an important step in muscle contraction, coordination, and growth.
B12 is only available in animal products: beef, chicken, fish, pork, etc.
It plays a crucial role in the metabolism of amino acids and the production of energy from a variety of sources. Note: bodybuilders who eat raw egg whites get a substance called Adwin. This substance blocks the absorption of biotin.
Sources of biotin are: egg yolk, liver, kidneys, pancreas, milk, soy and barley.
3. Riboflavin (Vitamin B2)
Actively participates in three main processes:
fatty acid oxidation;
hydrogen cycling through the Krebs cycle (known as the citric acid cycle, where certain molecules break down into energy in the form of ATP).
To build bulky muscles, riboflavin is associated with protein metabolism. There is a close relationship between lean body mass and riboflavin diet.
4. Vitamin A
Vitamin A improves vision. It is important in protein synthesis (muscle growth). Also involved in the production of glycogen (a form of energy for the body's intense activity).
Foods rich in vitamin: all the same milk, liver, oysters, garlic, broccoli, seaweed.
5. Vitamin E
Being a powerful antioxidant, it takes part in the protection of cell membranes. Restores and promotes the growth of muscle cells that are directly dependent on the health of cell membranes.
The most common nutritional sources containing vitamin E are various vegetable oils, nuts, green leafy vegetables, and fortified cereals.
6. Niacin (Vitamin B3)
Participates in 60 metabolic processes related to energy production.
Niacin in the form of niacin causes vasodilation. However, large doses of nicotinic acid dramatically impair the body's ability to mobilize and burn fat.
7. Vitamin D
Vitamin D is required for the absorption of calcium and phosphorus. If the necessary reserves of calcium in the muscles are not available, you cannot achieve full and hard muscle contractions. Fast and powerful muscle contractions are also provided by phosphorus. The latter is also necessary for the synthesis of ATP.
Food sources: skimmed or low fat milk.
8. Thiamine (Vitamin B1)
Essential for protein metabolism and growth. It takes a direct part in the formation of hemoglobin, which is a protein contained in red blood cells, providing oxygen to the working muscles of the body.
Food sources of thiamine: green peas, spinach, liver, beef, pork, sea beans, nuts, bananas, soybeans, goji berries, whole grains and fortified cereals, bread, yeast, bran of unpolished rice and legumes.
9. Pyridoxine (Vitamin B6)
This is the only vitamin directly related to protein intake. The more protein you consume, the more vitamin B6 you need. Vitamin B6 also promotes protein metabolism, growth and carbohydrate utilization.
The main foods containing vitamin B6 are avocados, nuts, liver, chicken, fish, green beans, lettuce, wheat germ, nutritional yeast, seaweed and bananas.
10. Ascorbic Acid (Vitamin C)
It enhances the recovery and growth of muscle cells and is an antioxidant. Participates in the formation of collagen, being the main component of connective tissue (connective tissue holds your bones and muscles together). When you lift a heavier weight, you create stress for the muscular structure. If your connective tissue is not strong enough, you have a rather high chance of injury.
Helps the absorption of iron. With iron deficiency, the amount of oxygen contained in hemoglobin decreases. This significantly reduces muscle performance.
Helps in the formation and release of steroid hormones, including the anabolic hormone testosterone.