5 Most Important Vitamins For Muscle Growth & Recovery
While youâ€™re driving home from the gym, muscle growth and repair is happening at the cellular level
Cellular synthesis and tissue repair depend on a variety of vitamins and minerals
While these vitamins can typically be found in a balanced diet, frequent lifters may find that certain deficiencies are hindering their muscle growth and recovery Learn how certain vitamins can improve your results in the gym
1 Vitamin A
Vitamin A seems to be one of those forgotten vitamins Itâ€™s well known for its positive effects on eye health, but many of its other benefits are often ignored For athletes and bodybuilders, vitamin A is useful because it supports protein synthesis, which is essential for muscle growth Vitamin A levels decrease as protein synthesis increases This is related to the fact that vitamin A is needed for the breakdown of protein during the muscle repair processPhosphorous is also used in the production of energy.
If its role in muscle growth and repair is not enough, vitamin A also has a direct effect on testosterone, the bodyâ€™s most powerful muscle-building hormone In a study of 102 teenage boys with delayed puberty, supplementation of vitamin A and iron produced similar maturity to that of the group receiving exogenous testosterone This demonstrates that vitamin A deficiency can have a significant impact on healthy testosterone production in males of all ages
Finally, vitamin A plays an important role in providing more structural strength to muscles by promoting bone development and stimulating young cells to mature at a quicker rate
2 Vitamin D
Vitamin D is arguably the most important vitamin when it comes to muscle growth and recovery Vitamin D is unique in that the body needs exposure to direct sunlight in order to stimulate its production Sure, we all know that vitamin D is important to keep disease away, and we know that large populations are deficient, but how can it support muscle growth and recovery?
In addition to its effects on testosterone and muscle growth, vitamin D can also improve bone health Vitamin D works alongside calcium and magnesium, which are essential minerals for bone development
3 Vitamin C
Vitamin C is one of the most talked about vitamins on the planet Weâ€™ve all had a common cold and been given advice such as, â€śMake sure you increase your vitamin C intake,â€ť but what about benefits for muscle growth and recovery?
Well, first of all, vitamin C is a potent antioxidant that works to protect muscle cells from damaging free radicals In addition, it works to aid in the formation of testosterone and other anabolic hormones The benefits to muscle donâ€™t stop there
Vitamin C also aids in collagen formation Since collagen is the primary constituent of connective tissue, vitamin C becomes an essential component in keeping bones and muscles free from injury By strengthening collagen, joints are more capable of handling heavier weight resistance, with less chance of injury
In one study at the University of North Carolina, researchers found that supplementation with vitamin C before and after training reduced muscle soreness and prevented the oxidation of glutathione, a very potent antioxidant This is very important to note because delayed-onset-muscle-soreness (DOMS) is not exactly the most pleasant of feelings, and Vitamin C has been proven to decrease the soreness, while working as an antioxidant at the cellular level
4 Vitamin E
Vitamin E has many practical applications Many people know it as a remedy for stretch marks and skin problems, but donâ€™t know much about it beyond this
Good news for athletes and bodybuilders though! Vitamin E is a very powerful antioxidant that works to protect the integrity of cells in the body Exercise and intense training produces free radicals in the body, which are toxic by-products of cellular respiration
As these free radicals accumulate, the body becomes more toxic, leading the way to impaired performance, muscle growth, recovery, and immune health Vitamin E works to attack these free radicals and flush them out of the body The end result is less oxidative stress and a decrease in muscle damage
In addition to the aforementioned benefits, vitamin E has been studied as a natural prevention and treatment of carotid atherosclerosis, which is a narrowing of the carotid artery due to oxidative stress As such, Vitamin E is able to further support muscle growth and speed recovery by means of its positive effect on blood pressure, allowing more nutrient-rich blood to reach working muscles
5 B Vitamins (B6, Folate & B12)
Vitamin B6, folate and B12 are arguably the most important B vitamins when it comes to muscle growth and recovery! Both vitamins B6 and B12 have a direct role in protein metabolism In fact, studies have demonstrated that the higher the protein consumption, the more vitamin B6 thatâ€™s needed to support the metabolism of the increased protein intake
Another interesting fact is that vitamin B6 is needed to support the absorption of vitamin B12 Together, these B vitamins are essential in the production of red blood cells and immune system cells, both of which are invaluable to muscle growth and repair Taking folic acid (vitamin B9) in combination with vitamins B6 and B12 can reduce homocysteine levels and improve nitric oxide production and endothelial function The end result is improved blood flow and nutrient delivery to working muscles!
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6 Comments + Post Comment
So what amounts of each vitamin should someone take? I a multi-vitamin enough?
It's tough to say exactly If your diet contains a large variety of micronutrient dense foods then you might not have to supplement much (if at all) But "enough" is a relative term and it's tough to know exactly where you're deficient without some significant symptoms or a blood test
So where do we get these vitamins? Other than mentioning briefly that direct sunlight stimulates the production of vitamin d, there is no information as to what foods contain what levels of which vitamins (VITAL information if this article is going to be useful), or at the very least which supplements can provide what amounts of which vitamins
We offer all of these supplements in the M&S store both in the individual format or in a multivitamin If you're curious about food sources, you could simply perform a quick google search on "foods highest in vitamin A" or something along those lines
But as I mentioned above, your diet essentially determines your need for supplementation Some supplements are incredibly tough to get through whole foods (eg creatine) so supplementation is beneficial in that case
whats the best multivitamins can i use for budybiulding
I like Controlled Labs' Orange Triad, Now's ADAM, or Optimum Nutrition's Opti-men
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