Vitamins — reliable assistants for muscles during the intensive trainings. Among their good selection it is possible to pick up those which will influence growth and strengthening of muscles and also will help their recovering from injuries.
Necessary substances for growth of muscles
Process of growth of muscle tissue depends on the correct balance of mineral substances and vitamins B a human body. They form a muscle and bone tissue.
Vitamins
Growth of muscle bulk is impossible without the use of proteinaceous products. For full assimilation of a protein correctly picked up combinations of useful substances are necessary.
Name of vitamin |
Function |
Sources |
|
Kobalamin (B12) |
Stimulates muscles, strengthens nervous system |
Animal products |
|
Biotin |
Improves metabolism of amino acids and helps power generation |
Yolk, liver, milk, soy |
|
Riboflavinum (B2) |
Part of metabolism of glucose, cycle of citric acid and oxidation of fatty acids. It is necessary for digestion of proteins |
Liver, almonds, seafood, soy |
|
A |
Improves sight, participates in synthesis of protein and development of a glycogen |
Milk, carrots, eggs |
|
E |
Has antioxidant effect, protecting cell membranes, promotes growth of muscle cells |
Vegetable oil, nuts, greens |
|
With |
Antioxidant for restoration and growth of muscle cells, helps with formation of collagen and with digestion of iron |
Sweet pepper, citrus fruit |
|
Niatsin (B3) |
Expands vessels and participates in metabolism |
Turkey, fish, dairy products, nuts |
|
D |
It is necessary for digestion of calcium and phosphorus, for the best reduction of muscles |
Liver, low-fat milk |
|
Thiamine (B1) |
Provides saturation with oxygen, helping formation of hemoglobin. Influences growth of proteins. It is necessary at intensive loadings |
Green peas, beef, spinach, nuts |
|
Pyridoxine (B6) |
It is necessary for digestion of protein, helps with utilization of carbohydrates |
Avocado, liver, nuts, chicken |
Most of trainers support intake of complex additives in a daily diet, especially for preparation for competitions.
Minerals
Digestion of protein is followed by big loss of calcium which can lead to violation of all mineral balance therefore intake of mineral additives is necessary for extension of muscles.
Name |
Function |
Sources |
|
Zinc |
Activates testosterone and soaks up protein |
Oysters, lentil, beef, cashew |
|
Calcium |
Improves reduction of muscles, reduces risk of a ligament injury and spasms, improves digestion of magnesium |
Dairy products, cheese, eggs, spinach |
|
Magnesium |
Together with zinc strengthens testosterone synthesis |
Pumpkin sunflower seeds, cocoa, nuts, buckwheat |
|
Selenium |
Improves digestion of iodine a thyroid gland |
Liver, eggs, corn |
You watch a daily dose of the accepted minerals as its excess is dangerous.
Value of vitamins B bodybuilding
Not only work in gym, but also exact control of food is necessary for creation of a beautiful relief body.
Get acquainted with the best vitamins for bodybuilding.
The optimum quantity of correctly picked up elements performs the following functions:
- improve digestion of protein and calcium;
- participate in formation of collagen;
- increase muscular excitability;
- accelerate intensity of muscular contractions;
- develop a glycogen which delivers energy for exercises;
- protect cellular membranes from frequent damages at trainings.
At constant intensive loads the organism spends the most part of reserves of useful substances therefore it is necessary to care for recovery of their balance.
Types of vitamins
Scientists divide vitamins on a way of dissolution in an organism into water-soluble and fat-soluble. Two big groups have the features of reception and storage.
Whether you know? Some vitamins are presented in several connections for which designation figures add and call group. For example, D or B groups.
Water-soluble
These elements are dissolved in the water environment at once, having got in an organism. They quickly are acquired and need daily replenishment.
Name |
Main properties |
Functions |
|
Vitamins of the B, H, C, P, T group |
Are soaked up from intestines and are easily removed. Do not cause overdose (except rare exceptions) |
Accelerate biochemical reactions, are antioxidants |
The deficiency of water-soluble group reduces activity of fat-soluble.
Fat-soluble
Elements of this type "are stored" in fatty tissues and acquired by an organism gradually.
Name |
Main properties |
Functions |
|
A, D, E, K vitamins |
Are a part of cellular membranes and are dissolved in fats. The surplus is kept in a liver. The overdose with the subsequent serious condition of an organism is possible. The high dose of A and D vitamins is especially dangerous |
Support a condition of various cellular membranes. Help to acquire food and to split fats. Are inductors of synthesis of protein. A and E vitamins also have antioxidant action |
Due to gradual dissolution the deficiency of this group meets much less often.
The best pharmaceutical medicines
It is possible to buy vitamins and minerals in drugstores and departments of sports food. The Dietary Supplements (DS) have unproven efficiency and high cost, and special sports additives may contain the raised doses and to lead to a gipervitaminoz.
Important! Attentively study the instruction to medicine and check daily doses of each element. Do not exceed a dosage without consultation of the doctor.
Pharmaceutical medicines whose structures and quality undergo strict control are safest.
For growth and strengthening of muscles
The optimum balance of substances contains, strangely enough, a complex for pregnant women of "Elevit Pronatal". The increased content of magnesium and calcium puts this medicine above the universal Supradin complex which is popular among body builders. The Vitrum complex will also be suitable for accumulation of muscle bulk, its structure contains all necessary elements though the amount of iron will need to be increased (for example, red meat and a liver). The offered complexes have quite high price therefore as an alternative it is possible to consider products of "Komplevit" and "Duovit".
Study the rating of the best sports vitamins for men and women.
For recovery of muscles
Let's consider what medicines it is better to drink after a trauma or big loadings. Except the complexes stated above use the means accelerating rehabilitation of cages and filling power expenses:
- carnitine;
- lipotserebrin;
- orotat potassium;
- to asparka;
- glutamic acid.
Two times a day (for breakfast and a lunch), but not before going to bed are desirable to accept vitamins.
The diseases caused by deficiency of vitamins
The shortage of vitamins B food of the person can become the cause of serious diseases:
- the scurvy (disease of seamen) — arises in the absence of vitamin C and is shown by bleedings in various bodies;
- rickets and osteoporosis — accompany deficiency of vitamin D and influence development and fortress of a bone tissue;
- miozit — it is characterized by inflammation of muscle tissue which can provoke diabetes or an infectious disease;
- tendinit — it is connected with an anguish of sinews and it is shown by a nagging pain;
- muscular dystrophy of Dyushenn — extremely dangerous recessive muscular disease which blocks work of all muscles and leads to full dystrophy, loss of physical activity and even death.
Daily replenishment of vitamin balance — a necessary condition of strong and beautiful muscles. To achieve the maximum result, before intake of vitamins get individual advice at the doctor.