While all the vitamins and vital nutrients are required for a healthy body but those who are aiming to build muscles, need more doses of vitamins. The reason behind this difference is the fact that certain vitamins help body to build muscles faster and to lose weight faster simultaneously. So if you want to build muscles and are taking a high protein diet, the basic of all nutrients for body building, than it is important for you to know about these vitamins that will help you in building muscles.
Vitamin A plays a major role in the synthesis of proteins in our body. As protein is made up of different amino acids, vitamin A helps individual amino acids in making new muscle tissues and thus assists in getting bigger muscles. You can get your daily dose of vitamin A from cod liver oil, liver, eggs, beef, carrots, papaya, milk, etc. This vitamin remains stored in our body in fatty tissues hence it is important to keep its intake in check. Excess amounts of this vitamin can become toxic and create health problems. To avoid the problem of high toxicity, you should give a break of a week after every 15 days of consumption of this vitamin. The best way out will be to consult with your doctor before you start consuming this vitamin.
The ‘B’ group Vitamins
The ‘B’ group or B complex vitamins consist of many individual vitamins like B1, B2, B3, B6, and B12. Almost all these vitamins are needed in the body to build strong muscles. Vitamin B1 is required for metabolism of protein in our body. It also supports the functioning of those cells which carry oxygen throughout the body. Vitamin B2 is required for fat burning in the body. B3 helps in giving muscles a fuller look. B 6 helps in protein digestion. If taken in excess these vitamins are excreted from the body since they are water soluble. Dietary sources include whole grains, yeast, seafood, liver, kidneys, green leafy vegetables, nuts, etc.
Vitamin C or ascorbic acid is one of the most important and vital nutrients for the purpose of muscle building. This being an antioxidant, it helps to protect muscles from free radicals and thus helps in healing and growth of muscles. Besides, vitamin C helps in building collagen, a substance responsible for holding protein tissues in the body. Besides, this vitamin is also responsible for absorption of iron in our body. If there is adequate iron in the body, our body will get sufficient dose of oxygen and the muscles will be strong enough. Hence vitamin C is very crucial in growth and optimal functioning of muscles the body. Last but not the least, vitamin C also helps in formation and release of testosterone hormone in our body, a hormone crucial for muscles growth. You can get vitamin C from gooseberries, papaya, broccoli, bell peppers, spinach, oranges, Brussels sprouts, all leafy vegetables, etc.
Those who are willing to build muscles, need to increase the intake of these particular vitamins in their diet. It is suggested to increase their intake in your diet through natural foods only. Avoid artificial supplements unless medical conditions force you to do so. Instead eat natural foods and stay healthy.
About the author: Ellen is a blogger by profession. She loves writing on luxury and health. Beside this she is a nature lover. These days she is busy in writing an article on alternative energy for her blog ecofriend.
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