Frequently, our diets are perfectly balanced in amount of calories, proteins, carbohydrates and fats ingested. However, having a deficiency of just one of any of the important vitamins can be the reason why your muscles grow so slowly.
This video presents the Top 5 Vitamins that can make your muscle mass increase more quickly, improve your overall health, and keep you fit.
Nº 5: Vitamin A
This vitamin is very important in protein synthesis, the process responsible for making muscles grow and look bigger.
It also improves physical performance, because it contributes to glycogen production, which as you already know, is our source of energy for weight training.
Foods high in vitamin A: Carrots, broccoli, sweet potatoes, Brussels sprouts, butter, liver, among others.
Nº 4: Vitamin E
Vitamin E is a powerful antioxidant that helps protect cell membranes and keeps them healthy. This process is essential for muscle recovery and growth.
Foods high in Vitamin E: Sunflower seeds, almonds, peanuts.
We need Vitamin D to improve muscular strength. This vitamin helps the body absorb calcium and phosphorous, two important minerals that allow the muscles to contract with power.
Foods high in vitamin D: Salmon, mackerel, sardines, tuna fish, and others.
Nº2: B vitamins
B vitamins are an essential group for muscle growth, because they are involved in the absorption and metabolism of nutrients that generate energy and muscular growth. I will now describe the specific benefits of each of the nutrients belonging to this group:
Thiamine (B1): Essential for the metabolism of proteins, encourages muscle growth, and helps provide them with oxygen.
Riboflavin (B2): Very important nutrient in the metabolism of glucose and fat-burning. It increases energy reserves.
Niacin (B3): Increases energy reserves while working out, and takes part in more than 50 metabolic processes.
Pyridoxine (B6): The presence of this vitamin enables the body to use available carbohydrates, metabolize proteins and build muscle.
Biotin (B7): Important in the metabolism of amino acids.
Cobalamin (B12): Metabolizes carbohydrates and keeps the nervous system, partially responsible for muscular strength, healthy.
Foods high in B vitamins: Meat, fish, eggs, whole grains, dried fruit, and others.
Nº1: Vitamin C
Vitamin C is the main responsible for quick muscular growth. It contributes to testosterone production, a hormone that helps muscles grow faster, and burns fat as well. It is essential in collagen formation, which is very important to keep joints and cartilage healthy when exercising with heavy weights.
And, as it is a powerful antioxidant, it speeds up muscle recovery and growth.
Foods high in vitamin C: Red peppers, parsley, kiwis, broccoli, Brussels sprouts, strawberries, oranges, and others.
Is it convenient to take a multivitamin supplement?
Yes, I strongly recommend it because, although we may include a great variety of foods in our diet, you might have a deficiency of any of these vitamins. Taking a supplement will ensure this won't happen.
Try getting a high absorption multivitamin supplement. Liquid presentations are more effective than tablets and powder forms.
Pay attention to the amount of Vitamin D, E and A you ingest because, as they get stored in your body fat, taking excessive supplemental amounts can be toxic.
Vitamins B and C dissolve in water, so any excess is eliminated through urine.
I hope you enjoyed this video. Remember to subscribe if you want to continue receiving valuable information about building muscle and changing your body once and for all.
See you next time!