Hitting the gym regularly for muscle building is the best decision you can ever make. After all, it serves so many benefits like an increase in metabolic rate, strengthens bones, ligaments and tendons, decreases disease risks, and the list goes on. All in all, it makes you more vital than ever.
However, only hitting the gym and taking up intense muscle training is not sufficient for your body. A strict balanced diet and a regular intake of natural supplements like vitamins and minerals are essential for muscle growth, and recovery. This dietary part is not given much thought, and people end up complaining that they are not getting many benefits from muscle training.
Among all the above mentioned natural supplements, vitamins are one such supplement that forms an integral part in the balanced diet. Adequate consumption of this particular natural supplement would do numerous wonders to your body. So, let’s dive into this article to know more about them.
Vitamin A
Starting with the A of vitamins, it plays a fundamental role when it comes to our eyes. It helps in strengthening our normal vision. This aids in protein synthesis in the body, which is extremely crucial for muscle growth.
This fat-soluble vitamin is required for the breakdown of protein during the restoration of muscle tissues. Generally, two types of Vitamin A are there:-
The Vitamin A is found in animal products like meat, fish, poultry and dairy products is known as preformed Vitamin A. It is the active form of Vitamin A.
The second type of Vitamin A is an inactive form found in plant-based products like fruits, vegetables etc.
Vitamin A helps in increasing bone strength and building up a healthy immune system. It also has a direct effect on the production of the powerful muscle-building hormone, testosterone.
The foods that are enriched with Vitamin A are:-
- Cod liver oil
- Eggs
- Fortified skim milk
- Broccoli
- Spinach
Vitamin B
Vitamin B is a group of water-soluble vitamins. The different types of Vitamin B essential for muscle growth and recovery are as follows:-
Vitamin B3 (Niacin): Vitamin B3 has a vital role in glucose and fat metabolism in the body. It supports muscle growth, increases good cholesterol and boosts brain function.
Vitamin B6 (pyridoxine) and B12 (cobalamin): Vitamin B6 and B12 are vital for producing red blood cells. Red blood cells are responsible for carrying oxygen to the muscles, so it is decisive for muscle growth and recovery.
Vitamin B9: Vitamin B9, also known as Folate, is found naturally in food. Folic acid is another form of Vitamin B9 produced by the chemical biosynthesis of Folate. Folate is required for the recovery of the muscles. Vitamin B9 and Vitamin B12 supplement when consumed together, improves blood flow and nitric acid production. It also facilitates the delivery of essential nutrients to muscles.
The foods that are a good source of Vitamin B are:-
- Beets
- Avocado
- Whole grains and cereals
- Soy milk
- Banana
- Watermelon
- Kale
Vitamin C
There is rarely anyone who doesn’t know about Vitamin C. Vitamin C is another water-soluble vitamin essential for the biosynthesis of collagen, which is a primary component of connective tissue. It helps in healing muscle injury.
Vitamin C also works as an antioxidant that helps in decreasing muscle soreness after an intense workout. It is required for regeneration of other antioxidants, hence increasing the level of antioxidants in the body. This helps in damaging the effects of free radicals, which prevents the risks of cancer and cardiovascular diseases.
The foods that are enriched in Vitamin C are:-
- Citrus fruits like orange, lemons, grapefruit.
- Tomatoes
- Kiwi
- Brussels sprouts
- Cantaloupe
- Spinach
- Green peas
Vitamin D
We are always advised to spend a specific amount of time under the sun to get Vitamin D. It is critical for bone development and aids in protein synthesis.
Vitamin D also increases the production of the powerful muscle-building hormone, testosterone that contributes to an increase in adults’ power, required for intensive muscle training.
The foods that rich in Vitamin D are:-
- Fishes like salmon, sardines and mackerel.
- Egg yolks
- Mushrooms
- Fortified milk
Vitamin E
Vitamin E is known for its ability to heal skin related problems. It also has antioxidant properties that are pivotal for muscle growth and recovery.
Our body produces toxic free radicals when we workout. The accumulation of these free radicals leads to muscle damage and increase in oxidative stress. Vitamin E acts as a defence mechanism against these free radicals and reduces oxidative stress.
The list of Vitamin E rich foods are as follows:-
- Almonds
- Peanuts
- Sunflower seeds
- Wheat germ oil
- Red bell paper
Final Words
When it comes to energy requirements for muscle growth and recovery, vitamins are considered the best. Each vitamin has a particular benefit associated with it.
So, the consumption of food enriched with each one of them is necessary for the ones who are into muscle training.