The Best Vitamins For BodyBuilders
The water-soluble vitamins (with the exception of vitamin
C) are composed entirely of the B and B-complex vitamins,
including Thiamine (B1), Riboflavin (B2), Niacin (B3),
Pyridoxine (B6), Folate, Cobalamin (B12), Biotin and
Pantothenic Acid. Because these vitamins are water soluble
and thus have difficulty entering fatty tissues, they
aren't stored in the body and excessive amounts are
excreted. And while this means toxicity is generally not a
problem, these vitamins must be continually included in a
bodybuilder's diet. Vitamins Are :
1. Cobalamin (vitamin B12)
Although the functions of vitamin B12 are numerous, those
important to bodybuilders include carbohydrate metabolism
and maintenance of nervous system tissue (the spinal cord
and nerves that carry signals from the brain to muscle
tissues). Stimulation of muscles via nerves is a critical
step in the contraction, coordination and growth of muscles.
Vitamin B12 is available only from foods of animal origin;
therefore,it is very important for athletes following a
strict vegetarian diet to consult a physician about vitamin
B12 supplementation. In fact, B12 shots are popular with
countless athletes, vegetarians and nonvegetarians alike,
many of who swear it helps them perform better
2. Biotin
Although there's a limited amount of sports nutrition
research on Biotin, it makes our top 10 list because it has
critical functions in amino acid metabolism and the
production of energy from many sources. It also may be one
vitamin that some bodybuilders have trouble when attempting
to maintain an adequate supply.
The reason bodybuilders may have difficulty with Biotin is
because it can be blocked by a substance called Avidin.
Avidin is found in raw egg whites, a staple for many
athletes. In fact, bodybuilders who eat raw egg whites or
who don;t cook egg white well enough may experience growth
problems with Biotin deficiency if their egg white
consumption approaches 20 per day. Eating raw eggs can also
lead to a bacterial infection called Salmonella, which can
have severe health consequences.
3. Riboflavin (vitamin B2)
Riboflavin is involved in energy production in three areas:
1. Glucose metabolism, 2. Oxidation of fatty acids, and 3.
The shuttling of hydrogen ions through the Krebs cycle. Of
particular interest to bodybuilders, Riboflavin is somewhat
related to protein metabolism. In fact, there is a strong
relationship between lean body mass and dietary riboflavin.
One study by Belko and colleagues found that females needed
higher than RDA levels of Riboflavin to return blood levels
of Riboflavin to normal after exercise. Another study by
Haralambie showed that Riboflavin supplementation improved
muscular hyperexcitability (seen in trained athletes). This
vitamin may prove to be especially important for athletes.
4. Vitamin A
Most of us know that vitamin A helps with vision, but
bodybuilders need to become familiar with its other
benefits. First of all, vitamin A is important in the
synthesis of protein, the chief process of muscle growth.
Second, vitamin A is involved in the production of
Glycogen, the body's storage form of energy for high
intensity performance.
The problem with vitamin A status in bodybuilders is
twofold. First, American diets are consistently measured to
be low in vitamin A. Second, both strenuous physical
activity (which disrupts the absorption of vitamin A) and a
low fat diet (which renders vitamin A loss in feces)
jeopardize the level of vitamin A in the body. So be
especially careful of your vitamin A intake during contest
preparation.
5. Vitamin E
Vitamin E is a powerful antioxidant, meaning it protects
the cell's membranes. This is important because many of the
metabolic processes that take place in the body, including
the recuperation and growth of muscle cells, are dependent
upon health cell membranes.
You've probably heard a lot about antioxidants in the news
lately, and research continues to validate their
importance. Specifically, antioxidants help to reduce the
number of free radicals in the body. Free radicals are
natural byproducts of cellular respiration, but
accumulation of free radicals can lead to cellular changes
and destruction (even cancer), rendering cells unable to
adapt normally. This means a reduction in exercise induced
processes in the cell such as repair and growth.
6. Niacin (vitamin B3)
This vitamin is involved in nearly 60 metabolic processes
related to energy production and ranks high for
bodybuilders by virtue of its critical importance in
providing training fuel (no train, no gain)! The bad news
is that high levels of Niacin have been found in the blood
of athletes after exercise, suggesting that athletes may
need more niacin than nonathletes. On the other hand, the
good news is that even if a diet is low in Niacin, the body
can make it from the amino acid tryptophan, which is found
in abundance in turkey meat.
Bodybuilders are familiar with the form of Niacin known as
nicotine acid, which causes vasodilation and may help a
competitor look more vascular before going onstage. But
this form of Niacin shouldn't be used during training;
large doses of nicotinic acid (50 - 100 mg) significantly
impairs the body's ability to mobilize and burn fat.
7. Vitamin D
Vitamin D plays a crucial role in the absorption of Calcium
and Phosphorus. Calcium is necessary for muscular
contraction. If adequate stores of Calcium are not
available in the muscle, full, hard muscular contractions
cannot be sustained. Of course, Calcium is also needed for
the integrity of bones, which must support increased muscle
tissue and provide an anchor during muscular contraction.
And don't forget about Phosphorus. Phosphorus helps provide
quick, powerful muscular contractions, which comprise the
majority of movements during weight training. Phosphorus is
also required for the synthesis of ATP (Adenosine
Triphosphate), the high energy molecule used by your muscle
cells during contraction.
This nutrient is high in the list since bodybuilders
typically avoid the fat content, e.g., dairy foods. Look
for vitamin D fortified foods and get in the habit of
drinking at least one glass of low-fat or nonfat milk per
day.
8. Thiamine (vitamin B1)
This B vitamin packs muscle! Thiamine is one of the
vitamins required for protein metabolism and growth. It's
also involved in the formation of hemoglobin, a protein
found in red blood cells that transports oxygen throughout
the body (especially working muscles). The transport of
oxygen is critical to athletic performance and becomes even
more important as intensity and duration of exercise
increase.
Making matters more interesting, Thiamine, according to
research, is one of the few vitamins that enhances
performance when supplemented and is increasingly needed by
athletes. Not only that, but Thiamine requirements appear
to be directly related to caloric expenditure. The more
exercise frequency, intensity and duration increase, the
more Thiamine is needed.
9. Vitamin C (Ascorbic Acid)
Surprised? Most athletes don't realize how important
vitamin C status is to success. As the most widely studied
vitamin in sports nutrition, Ascorbic acid has proven
itself to be valuable to bodybuilders in many ways.
First, vitamin C is an antioxidant, protecting muscle cells
from free radical damage, thus enhancing recovery and
growth.
Second, Ascorbic acid is also involved with amino acid
metabolism, especially the formation of Collagen. Collagen
is the primary constituent of connective tissue, the stuff
that holds your bones and muscles together. This may not
seem important, but as you lift heavier weights, the stress
you put on your structure becomes tremendous. If your
connective tissue is not as healthy and strong as it should
be (a problem often seen in steroid users), risk of injury
dramatically increases.
Third, vitamin C helps in the absorption of Iron. Iron is
necessary to help Oxygen bind to hemoglobin in blood.
Without adequate oxygen transportation in blood, muscles
are robbed of precious oxygen and performance is greatly
reduced.
Fourth, Ascorbic acid also assists in the formation and
release of steroid hormones, including the anabolic hormone
testosterone.
Finally, vitamin C is perhaps the most water soluble
vitamin there is. In other words, it diffuses very rapidly
in water. Since a muscle cell is mostly water, the more
muscular an athlete becomes, the more vitamin C disperses
and the lower the concentration of this critical substance
becomes in body tissues. So vitamin C requirements are
greatly increased for bodybuilders.
Bodybuilders are notorious for overlooking these key
components of growth and performance. Do yourself a favor
and analyze your diet to ensure you're taking in enough of
the vitamins outlined above. Remember: You could have the
best diet in the world in terms of calories, fat, etc, but
if you're lacking adequate levels of these metabolic spark
plugs, you're shooting yourself in the foot.
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expert author Keishon Martin for
http://www.bodyguidepro.com which is where you can get the
best weight lifting / weight loss program on the internet.
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