Do you ever find it difficult to get into a serious workout when you have a hard time trying to muster up the energy or the strength to tackle another grueling workout session at the gym? Is it that you are feeling week and sluggish? Maybe your diet is lacking in proper supplementation, not only for energy but for your muscles and muscle recovery.
In today’s topic of discussion will be about vitamins for muscles and what are the best sources for nutrients. You will find an abundance of information out there on eating a proper diet for building muscle and losing weight but sometimes you just are not getting enough of the proper nutrients and vitamins from food sources alone to satisfy the body’s requirements for building and sustaining muscle.
Along with adequate nutrients and vitamins for muscles and recovery it is also important to be in the know about proper nutritional supplementation for fat loss and bone health. Over the next series of information will cover such supplementation as iron to omega’s to vitamin B12 just to name a few.
It is well known that calcium is important for strong bones and teeth but calcium has many more benefits to it. Calcium plays an important role in muscle contraction as well as cellular metabolism to blood clotting and nerve impulses.
Now there has been research done stating that calcium can play a role in weight management as well as cholesterol and hypertension as well as the reduction of some cancers.
It is of interest that 99% of the body’s calcium can be found in the bones and teeth. The bones will also serve as the body’s calcium reserve. Once a person reaches the age of 30 they have already reached their bone mass peak, from this point on it is a good idea to have a game plan on calcium supplementation to make up for bone loss since more bone is lost than gained.
Calcium can also play an important role in blood pressure regulation as well as heart rhythm, water balance as well as energy and fat metabolism.
The recommend daily amount of calcium a person should be getting is more than what most people are actually getting especially women. It can be easy enough for a person to figure out just how much calcium they should be taking in but it can be a different story trying to track just how much you are actually getting not to mention just how much you are more than likely losing.
A person generally will only absorb between 25-35% of calcium that they consume and this absorption rate can vary due to a person’s age, but it is also important to note that vitamin D can increase absorption rate in the intestines.
Low testosterone in men can also lower their absorption rate, so for men if their testosterone levels are a little low it would be a good idea to give your metabolism a boost as this will help to increase your absorption rate.
Foods that are high in calcium are dairy products, canned fish, sardines, some tofu products, green leafy vegetables and calcium fortified products such as milk is an excellent source of calcium.
Biotin plays many important functions in the body, biotin is also referred to as a B7-vitamin. B7 often will act as a coenzyme which makes it important for a breakdown of food into constituent parts such as fatty acids and amino acids and energy.
The body uses these building blocks to create cells and proteins, from this point the body forms many different structures such as bone, nail, hair and muscle.
So if you are not taking in enough biotin, your body will be unable to create and repair key elements. If you suffer from a deficiency of biotin, your body may have the inability to transform food into usable energy.
The benefits of biotin are also in reach for bodybuilders and weight trainers. People that consume protein shakes that also contains raw eggs have a higher risk of biotin deficiency. Raw egg whites can become bonded to biotin so the metabolism will be unable to use it, this prevents a breakdown in amino acids which is an important process of building muscle.
Extended use of raw egg whites in your protein shakes can sabotage your efforts, so if this is the case it would be a good idea to have a biotin supplement in your diet.
Food sources for a high biotin content would include red meat, eggs, nuts, seeds and some vegetables, of these sources, animal based foods like beef, liver, salmon and eggs have the highest content and biotin content in vegetables, although smaller amounts would be found in spinach, broccoli, sweat potatoes as well as nuts an seeds.
Working out puts our bodies under a lot of stress, all that stress allows us to improve upon our fitness and stimulate muscle protein synthesis, then we give our bodies a chance to recover and mend, if we don’t give ourselves a chance to recover then we are putting ourselves at a risk of injury.
High quality sources of protein such as eggs, soy and whey supply plenty of essential amino acids, so a combination of resistance training and protein supplementation is best for building muscle and preventing against any muscle wasting.
A diet high in essential amino acids along with supplementing your diet with omega 3 fatty acids can improve muscle strength, muscle function, reduce damage to muscle and muscle soreness and improve the function of the heart and lungs.
Iron is a essential mineral found in every cell of the body, the key role of iron is to transport oxygen that’s in the blood to the tissue, it is iron that ensures that our muscles are working properly, iron also helps to convert carbohydrates into energy during exercise.
Some people may find it hard to take in enough iron in their diet with food alone, if this is the case it would be a good idea to supplement your diet with an iron supplement.
Iron helps with many vital functions including energy and focus, gastrointestinal processes as well as the immune system and regulation of body temperature. It often goes unnoticed if someone is iron deficient until they start to show signs of iron deficiency such as fatigue, heat palpitations, pale skin and breathlessness.
Some of the best sources for iron are canned clams, white beans, oats, cooked spinach, cooked Pacific oysters, beef liver, tofu, boiled and drained lentils, lean ground beef, canned stewed tomatoes, baked potatoes and roasted cashew nuts.
Selenium is a trace element and is an important nutrient that is mostly found in meats, grains and nuts and that’s a definite advantage being that these foods are a source that are plentiful in our diets every day so there shouldn’t be a shortage of selenium to meet our daily requirements.
Selenium is a micronutrient that we don’t need a whole lot of it every day for our bodies to function properly given that there is an abundance of common foods that contain selenium.
Selenium plays an important role in many psychological processes, based on its unique properties it can exist in many various forms and play several roles, it can facilitate enzymatic reactions and by doing so helps to keep our bodies in a healthy resting state.
There is a vast amount of foods that contain selenium, but just to name a few are lentils, cheese, cottage cheese, pasta and noodles, oysters, salmon, sardines, spinach, shrimp, beef, tuna, pork, chicken, Turkey, rice, eggs, seeds and nuts.
Vitamins for muscle
Vitamin C is important for growth, development and repair for body tissue. Vitamin c has a large involvement in the body’s functions including the immune system, wound healing, the formation of collagen, absorption of iron and the maintenance of cartilage, bones and teeth.
Vitamin c has a big play in muscle recovery after those punishing workouts as well as muscle soreness. Here is a list of some foods that have vitamin c.
Chilli peppers, mangoes, strawberries, pineapple, kale, grapefruit, kiwi, broccoli, cauliflower, Brussels sprouts, papaya, cantaloupe and guava.
Vitamin D is a great supplement for weight trainers because it can improve your muscle strength, research also suggests that vitamin D can also improve muscle function, vitamin D is also important for the development and maintenance of strong bones. Vitamin D also has positive effects on the immune system, cardiovascular health and the endocrine glands.
Some common foods that include vitamin D are as follows, salmon, sardines, tuna, shrimp, oysters, mushrooms, egg yolks, milk, orange juice, oatmeal and cereals.
Vitamin B12 is a key ingredient that produces red blood cells, which are responsible for delivering oxygen to your muscles which is why B12 is key in muscle growth. You can obtain a good share of vitamin B12 in foods like fish, dairy and poultry, it would also be a good idea to consider taking a vitamin B12 supplement to enhance your results.
When it comes to building muscle and achieving definition to make muscles stand out, it takes plenty of hard work and this also requires a proper diet to make it all come together. Optimizing your nutrition for muscle growth isn’t really that hard, it just takes a little extra attention to make sure that you are getting enough of the right thing to make the key points all work together to form the physique that you long to achieve.
To create that physique that you are looking for in a achievable amount of time, you not only need a proper diet of nutrients and vitamins but also creatine plays an important role in developing pure muscle.
Creatine will help your muscles to produce energy during heavy lifting as well as high intensity exercise. Taking creatine as a supplement is a common practice among weight lifters and athletes for the purpose of gaining muscle, enhancing strength and improving exercise performance.
For a top of the line creatine product that would be a great source for optimizing your muscle growth, click on this link and it will be to your benefit to supplement this with a diet that is rich in nutrients and vitamins.
If you have any questions or comments please feel free to leave them in the box.