A professional athlete doesn't just need to spend a lot of time in the gym to keep fit. In addition, it is important to eat right. It is a complete diet in combination with physical activity that contributes to the establishment of many processes, including weight loss and weight gain.
Despite all the arguments of he althy nutrition experts, a person does not get the proper amount of microelements and nutrients from food. Today we will talk about what vitamins for muscles are needed in the first place.
Special Diet
Due to what happens the growth of muscle tissue? We are accustomed to think that this is the merit of only physical effort. In fact, when the load increases, the muscles experience stress, and the fibers are torn. The resulting microtraumas are restored due to the protein that enters the body with food. And for the proper assimilation of protein, vitamins for muscles are necessary. Therefore, today we decided to talk in detail about which of them are most needed and important in order to get relief muscles.
Top fitness trainers fullyagree that in order to meet the daily requirement during intense exercise, vitamins for muscles must be taken in the form of special balanced complexes. Otherwise, the effectiveness of classes will noticeably decrease as fatigue accumulates. Let's look at the main groups and the features of their application.
Reception Features
Despite their apparent harmlessness, muscle vitamins can also harm the body, especially if consumed in too large quantities. Therefore, without an individual appointment, it is not recommended to use them. And to get the maximum benefit from their reception, you must have certain knowledge. It will not be superfluous to get acquainted with the following classification:
- Water-soluble vitamins are B and C. Once in the body, they are instantly absorbed, and unclaimed residues are excreted. Therefore, even synthetic substances of this group do not threaten overdose. But the consumption of these elements is also high, so the sources of these vitamins in the diet should be daily in excess.
- Fat soluble vitamins. Their peculiarity lies in the fact that they can accumulate. On the one hand, this is a big plus, because the created reserve can be spent for quite a long time. On the other hand, there is a risk of overdose.
Let's now take a closer look at all the necessary vitamins for muscles.
Vitamin A
As the alphabet begins with this letter, so we also want to start our list with retinol. Yes and howotherwise, because vitamins A and E are the most important substances for growth. And our muscle tissue obeys the same laws as the whole organism as a whole.
The main function of vitamin A is protein synthesis. But that's not all. In the presence of a sufficient amount of this element in the diet, the production of glycogen is accelerated. As you know, this is a source of energy that the body consumes during the period of maximum physical exertion.
Athletes need to consume vitamins A and E in sufficiently large quantities, since physical activity significantly impairs its absorption. This is especially true for retinol. Most of the vitamin A that enters the body is excreted unchanged. It is important to know that there are also natural sources, of which there are quite a lot. These are milk and tomatoes, fish and melon, as well as all fresh greens.
Source of youth and activity
When talking about muscle-building vitamins, we can't forget about tocopherol. Vitamin E is the main element of beauty and activity. Without it, you will not get the required amount of energy. If you decide to build muscle at an accelerated pace, then you definitely can’t do without it. It is tocopherol that regulates muscle activity. Moreover, it is a source of strength and energy, so necessary for athletes. Another important function is the protection of cell membranes, which are also damaged during intense training. This is what muscle growth will depend on. However, you should not rely only on vitamins, you have a difficult and long work on each muscle group.
The main sources of vitamin E are vegetable oils. It is necessary to eat only unrefined product made by cold pressing. Additionally, you need to enrich your diet with peanuts and almonds, cereals and avocados, as well as leafy vegetables.
Gift from the sun
In the summer, vitamin D is produced in our body by itself under the influence of ultraviolet radiation. Its main function in the process of muscle growth is the normalization of the absorption of phosphorus and calcium. It is thanks to these elements that muscle contractions occur. The duration of strength training depends on their intensity.
Without enough vitamin D, muscle mass growth is significantly slowed down. In addition, the severe stress that the body is exposed to in the gym, significantly increase the risk of injury. Vitamins for strengthening muscles promote their growth and speedy recovery, and calcium strengthens the bone tissues that hold these muscles. In other words, in order to withstand increasing loads, the body needs more calcium, the absorption of which is much more efficient in combination with vitamin D.
To fully obtain vitamin D, you need to eat fatty fish, liver, eggs and mushrooms. And on sunny days, being outdoors is essential.
B vitamins
When considering vitamins for muscle recovery, you need to pay special attention to this particular water-soluble group. B vitamins have an exceptionally positive effect on everythingmetabolic processes, including muscle growth. It is a key element for protein digestion and muscle building. Fitness trainers agree that these are the best vitamins for muscles. It is they who take part in the production of energy, increase muscle excitability, accelerate the intensity of muscle contractions and help in building muscle mass.
Vitamin C
We finish listing vitamins needed for muscles. And the list of the most useful substances includes ordinary ascorbic acid. It has a multifaceted effect on the body and is directly involved in the process of building muscle. It is thanks to vitamin C that the assimilation of protein that enters the body occurs. But that's not all. Ascorbic acid is involved in the formation of collagen, which strengthens connective tissue and restores joints that suffer from heavy loads. Vitamin C is found in almost all fruits and vegetables.
Choose a suitable complex
Vitamins necessary for muscles must be supplied to our body daily along with the main food. However, under extreme loads, conventional power is not enough. Therefore, you have to supplement your diet with special complexes. And the very first in this group are zinc preparations. You can often find testosterone stimulants, or ZMAs, in sports stores. They include zinc, magnesium and B vitamins. But their price is inadequately overpriced.
Alternatively, you can choose "Zincteral" (zinc sulfate). OneThe tablet provides the body with 45 mg of elemental zinc. And all other components of ZMA can be obtained from conventional vitamin-mineral complexes.
Affordable sports nutrition
In specialized stores, everything is really very expensive. Therefore, learn to choose vitamins for muscles in a pharmacy. And the best of the modern complexes is "Elevit Pronatal". Yes, it is intended for pregnant women. That is why it contains a lot of macro and microelements, so necessary for growth. "Elevit Pronatal" contains macro and micronutrients that are essential for muscle growth and development, such as pyridoxine hydrochloride, ascorbic acid, vitamin D, calcium and magnesium, iron and zinc. Athletes with high physical exertion can take two tablets a day.
Universal drug "Vitrum"
As a rule, popular pharmacy complexes are not very suitable for athletes, as they are intended for people with ordinary physical activity. A pleasant exception is the relatively inexpensive and balanced Vitrum. It contains all the vitamins necessary for muscle growth, as well as an amazing set of minerals. The body with one tablet receives calcium and magnesium, potassium and iron, copper and zinc, chromium and manganese, tin and nickel, silicon and vanadium, phosphorus and molybdenum, selenium and iodine. The only drawback of this complex is the lack of iron. Athletes are advised to consume two tablets per day at once, at lunch and dinner.
An alternative in today's market
If the complexes recommended above are not sold in neighboring pharmacies, or you do not have enough money to constantly take them, then you can choose more common and popular ones. This is the Russian Complivit. Good quality and the Czech drug "Duovit". However, it has not gained wide popularity among athletes because the tablets are very large, and they need to be taken two at a time.
Instead of a conclusion
If you choose the path of a professional athlete, then the issue of nutrition will be very acute for you. Only with a balanced diet is it possible to achieve the planned heights. At the same time, it is not at all necessary to buy expensive complexes in specialized departments. It is enough to maintain a varied menu, as well as take good vitamin and mineral complexes. And in your free time, sign up for the sports section and start working on your body. Very soon you will get the first results. They will be even higher if the program is developed by a professional trainer who can adequately assess the capabilities of your body and help you increase the load gradually, without unnecessary stress.
