Every person who has wondered "how to gain muscle mass" is well aware of the need to consume large amounts of carbohydrates and proteins, but many overlook vitamins. The modern generation of athletes began to pay more attention to the place of vitamins in the daily diet. In the article we will talk about the most important vitamins for muscle mass and what function they are perform.
Why do minerals and vitamins play such an important role in weight gain?
Intense physical activity causes depletion of the body, and along with the mass is lost and a large amount of vitamins and minerals.
It is Important to be sure that the body has enough minerals and vitamins. This assurance contributes to the improvement and maintenance of physical healths.
If you do not maintain the amount of vitamins at the required level, it will interfere with normal work in the gym, as well as slow the growth of muscle mass, not to mention the serious health problems that may arise in the background.
Let's Talk about which weight gain vitamins are the most important for each athlete.
Regulates the process of energy production from various sources, and also occupies an important place in the metabolism of amino acids.
Athletes engaged in bodybuilding, eat raw egg proteins, from which the substance Advin. This substance blocks the absorption of Biotin.
Main sources of Biotin: kidneys, liver, egg yolks, pancreas, barley, soy, milk.
- Vitamin B12 (Cobalamin)
Responsible for the metabolism of carbohydrates and supports tissues of the nervous system (transmission of signals from the brain to muscle tissue).
Nerve cells stimulate muscles and this is an important step for muscle coordination, contraction and growth.
Main sources: pork, fish, chicken, beef and other animal products.
- Vitamin A
Plays an important role in protein synthesis, which is responsible for muscle growth. Improves vision, takes part in the synthesis of glycogen – this form energy is important for the intensive work of the body. Vitamin A is taken in high doses in preparation for the competition.
Main sources: milk, eggs, carrots, etc.
- Vitamin B6
This vitamin has a direct relationship with protein intake. The more protein You consume, the more vitamin B6 is needed. The substance takes part in protein metabolism, as well as the growth and utilization of carbohydrates.
Sources: bananas, fish, chicken, nuts, avocado.
- Vitamin B3 (Niacin)
Takes part in 60 metabolic processes related to energy production.
Main sources: lean meat, fish, poultry, dairy products, Turkey meat, eggs, nuts.
- Vitamin E
This powerful antioxidant is involved in the protection of cell membranes, in the process of muscle cell recovery and growth.
Main sources: porridge with vitamins, green leafy vegetables, nuts, vegetable oils.
- Vitamin C
As a powerful antioxidant, vitamin C is involved in recovery and growth muscle cell. Takes part in collagen synthesis and iron absorption process.
Main sources: fruit juices and citrus fruits.
- Vitamin B2
Plays an important role in fatty acid oxidation, glucose metabolism and hydrogen plying through the Krebs cycle.
Muscle mass is directly related to the Riboflavin diet.
Main sources: seafood, soy nuts, almonds, liver, eggs, dairy products, milk.
- Vitamin D
Plays an important role in the absorption of phosphorus and calcium. Muscle should be a certain amount of calcium, otherwise tough to achieve and full reductions will not work. For the speed and power of the cuts meets the phosphorus.
Main sources: skim milk.
- Vitamin B1 (Thiamine)
Participates in the education process hemoglobin (erythrocyte protein, which provides oxygen to the muscles of the body). The substance is necessary for the metabolism and growth of proteins.
Main sources: bananas, Pinto beans, nuts, pork, beef, liver, spinach, green peas, yeast.