The Role Vitamins Play In Building Muscles
December 19th, 2005
By Josh Brennon
Strength training is one of the absolute essentials when it comes to building muscles. From push-ups to weight lifting to leg raises, proper planning and correct program execution must be done to ensure the best results. However, there is one another aspect of muscle building that is as important as strength training and that is the intake of the necessary vitamins.
People consume vitamins to increase energy or to avoid getting sick. However, certain vitamins are also needed by strength and endurance trainees as they play active roles in the formation of body muscles.
The Vitamins for Body Builders
1. Vitamin B2 or Riboflavin- This vitamin, which is found in eggs, cheese, milk, almonds, leafy vegetables and animal liver, promotes the proper functioning of the thyroid glands, and thus increases metabolism.
2. Vitamin B3 or Niacin- Aside from ensuring the health of the thyroids, this vitamin stabilizes blood sugar levels and helps process body fats. It also lowers the level of cholesterol. Brown rice, chicken, oats, mackerel, eggs, tuna and salmon are some of the sources of Vitamin B3.
3. Vitamin B5 or Pantothenic Acid- As this vitamin regulates fat, carbohydrate and protein metabolism, a lack of this can lead to a diminished capacity to process food and to convert them to energy. This vitamin is also important in preventing stress and improving resistance. You can have a good supply of Vitamin B5 by eating meat, nuts, eggs, molasses, beans and green vegetables.
4. Vitamin B6 or Pyridoxine- Banana, avocado, dried fruits, cabbage, beef and brewers yeast are the common sources of Vitamin B6, which helps supply fuel to the cells. This vitamin also plays a significant role in regulating metabolism.
5. Vitamin C or Ascorbic Acid- While we often think of Vitamin C as a way to protect us from the common colds, this vitamin has actually more to offer. It assists in maintaining the strength of the connective tissues. Its role in the formation of collagen makes it very useful for muscle building. Foods rich in Vitamin C are citrus fruits, raw milk, oysters and animal liver.
Most of these vitamins do not stay in the body long and thus, daily replenishment is needed. Of course, one cannot be expected to eat all the foods mentioned every single day just to meet daily nutrient requirements. Multivitamins, which offer a complete set of nutrients necessary to effectively build muscles, have been formulated and made available. Just make sure that you get the right one.
Having the right nutrition along with exercise is very important. There are some fitness guys that do that for you. Tony Horton workouts often include nutrition guides. Tony Horton 10 Minute Trainer is one of those programs.
