Essential Supplements For Bodybuilders
Inquire bodybuilders what they consider to be the most important energy building nutrients for their sport, and they will likely mention the big three: protein, carbohydrates, and fats. Furthermore, most will be surprised at the reference to supplements for bodybuilders that do not include these three nutrients.
And therein lies the problem. With all of the marketing and advertising hype about the positive effects of proteins, carbohydrates, and fats on weight training programs, most bodybuilders ignore the really essential vitamins without which they could hardly reach peak performance levels.
Value of Vitamin Supplementation
Although it is true that bodybuilders need a proper mixture of “the big three” in their diets, vitamins are just as important for proper muscle building performance. Indeed, vitamins are responsible for just about any facet of energy production and muscle growth in our bodies.
And that’s not all.
According to health science and exercise specialists Bob Lefavi and Timothy D. Fritz, “[w]ithout nutritional vitamins, muscle mass would decay, bone denseness would deteriorate and all systems of the body would begin to fail. ”
Supplements for Bodybuilders
Although almost all vitamins are important, there are certain ones which are crucial to bodybuilders. Moreover, with respect to selecting which ones are important to your bodybuilding initiatives, Lefavi and Fritz recommend that a person ask yourself these four questions:
Is the vitamin involved with muscle action, muscle cells, or protein synthesis?
Will bodybuilding increase demand for the vitamin?
Are bodybuilders usually deficient because vitamin?
Do such vitamins appreciably improve athletic performance?
Fortunately, there is no need to answer these questions because scientists have already done the research to suit your needs, and they recommend that bodybuilder’s primary vitamin supplementation should be water-soluble.
Benefits of Water-Soluble Vitamins for Bodybuilders
Because the body quickly depletes and does not store water-soluble vitamins, they must continually be replenished through diet or supplementation. Fortunately, the recommended daily allowances for this kind of vitamins are addressed through most people’s diets. Bodybuilders, however , have got higher requirements for these vitamins due to the unique stresses on their bodies.
Not only are high quantities of water-soluble vitamins needed by all sports athletes, they are ideal supplements for bodybuilders because they are so quickly depleted. Supplements with fat-soluble vitamins of A, Deb, E, and K can lead to overdose because they are stored in the body’s fatty tissues. There is no such danger with water-soluble vitamins, which require constant renewal.
Important Water-Soluble Vitamins for Bodybuilders
The following is a list of the most important water-soluble vitamins for bodybuilders. Because they are exhausted so quickly, bodybuilders need to constantly supplement with these vitamins.
Vitamin D (Ascorbic Acid): This most popular (and most studied) vitamin is responsible for muscle mass recovery and growth, the formation of collagen (which is the tissue that connects the muscle to the bones), and the absorption of iron. Supplementation with vitamin C is specially important for bodybuilders because, as muscles cells are composed mostly of drinking water (and vitamin C is extremely water-soluble), the more musculature one develops the more vitamin C that is lost.
Vitamin B-6 (Pyridoxine): This vitamin is specially required by bodybuilders because the system’s need for it is entirely dependent upon the intake of protein. (The more protein a person consume, the more vitamin B-6 a person require). This vitamin is responsible for proteins metabolism and carbohydrate utilization.
Vitamin B-1 (Thiamin): Vitamin B-1 is also accountable for protein metabolism. Moreover, studies have demonstrated that it enhances athletic performance.
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Vitamin B-2 (Riboflavin): This vitamin is vital for energy production as it increases glucose metabolism. and readily oxidizes fatty acids. Moreover, one study shows that supplementation with riboflavin improves physical hyperexcitability.
Vitamin B-3: Niacin: Niacin is important for proper, and plentiful, energy production. Studies suggest that niacin may be quickly depleted during physical exercise, which makes higher levels of niacin essential for athletic performance.
Other Necessary Dietary supplements
A discussion regarding supplementation for bodybuilders would not be complete without talking about the importance of vitamin A, vitamin E, plus vitamin D.
Vitamin A: This vitamin is essential to bodybuilders because it helps you to produce glycogen (for energy) plus aids protein synthesis (for muscle mass growth). Moreover, studies have shown that absorption of vitamin A will be partially blocked during intensive rounds of exercise and more rapidly depleted while on a low fat diet.
Vitamin E: This vitamin protects the health of cell membranes, which is essential for muscle growth.
Vitamin D: This vitamin enables your body to absorb its calcium intake. Proper muscle contraction (as needed simply by bodybuilders) relies on proper levels of calcium mineral. The most well-known benefit of calcium, nevertheless , is its role in conditioning bones. Building strong bones is very important for bodybuilders since as their musculature increases, so does the weight that is placed upon their bones.
Multivitamin pill Usage
One of the drawbacks of dietary supplements for bodybuilders is the fact that the body will not properly absorb many such nutritional vitamins. Depending upon the vitamin supplement, one may, for instance, only absorb 50% from the vitamin (which is an even stronger argument for frequent supplementation). This low absorption rate is particularly unpleasant, however , for multivitamins, as each one of the included vitamin dosages are typically lower than would be the case if taken separately.