Vitamins in bodybuilding (fitness) are often bypassed and do not give it due attention, but in vain. After all, it helps an athlete to improve the quality of his training and, on the whole, to raise physical and emotional activity to a new level.
We will try to tell you as much as possible about the vitamins, namely: what they are, the functions that are assigned to them, what should be included in their diet in order to increase their level in the body, and also analyze the pharmacy-practical side.
What are vitamins in bodybuilding?
We all know very well about such nutrition nutrients as proteins, fats and carbohydrates. The first – build muscles, the second – are stored in the form of depots, the third – give energy to the body for its vital activity. But the fact that the effectiveness and completeness of the assimilation of food components depends on such micro-catalysts as vitamins and minerals – not everyone knows. This in turn, often, generates such a phenomenon – lack of such trace elements in the body and as a consequence, inhibition of recovery processes and hypertrophy of muscle fibers. Still all the salt lies in the fact that sometimes these vitamins are not enough yet because of ignorance people use just not the products, i.e. in its food pyramid such components of food are given the very last place.
Let’s understand why vitamins in bodybuilding should play not the last role and in general what is the use of them.
So, vitamins (from the Latin vita – “life”) are nutritional components of food, biologically active, organic compounds that are vital for our body to maintain its vital functions. They are not synthesized by the body and come from outside, i. E. with food or in the form of additives.
Vitamin deficiency is a lack of vitamins in bodybuilding. Most actively makes itself felt during the spring, when the organism after the winter “hibernation” is experiencing an acute shortage in the “life amines,” and there is nowhere to get them.
The main functions of vitamins in bodybuilding
- the launch of biochemical reactions on which the growth and preservation of muscles depends – i.e. they are catalysts of
- hypertrophy processes;
- regulation of metabolic processes (metabolism);
- help in the synthesis of energy;
- regulation of neuromuscular activity and nerve conduction;
- prevention of cells from destruction.
Reinforcement of bone skeleton.The role of vitamins by many beginners (and not only) athletes is underestimated, and meanwhile these micronutrients significantly increase the activity of enzymes involved in biochemical processes of protein synthesis. In addition, without them you simply will not be able to build quality muscles, because all incoming macronutrients with food will simply be a “dead” load in the body. Those. no processes of transformation of these substances into active building elements will occur.
There is such a disease as osteoporosis – when the bones are thinned and as a consequence the muscle mass decreases. This all happens because of a deficiency in the body of a certain group of vitamins.
Because almost all men (and sometimes some of the fair sex) are interested in the growth of muscle mass, it must be remembered that every process of hypertrophy is accompanied by the release of energy, and he (in turn) is “tied up” with vitamins in bodybuilding. They also participate in the processes of formation of the contractile protein.
Types of vitamins
- fat-soluble (A, D, E, K);
- water soluble (B and C);
Fat-soluble vitamins do not always require daily intake, so if their reserves are in sufficient quantity, then the body will simply take them out of its “stash” and let it go. Capable of accumulating in the body tissues (mainly in the liver) with a cumulative effect – i.e. up to a toxic dose.
Water-soluble vitamins are compounds from complex B (B1, B2, B3, etc.), as well as folic / pantothenic acids and biotin. They practically do not dissolve in fats (but they are good in water) and do not accumulate in the body (except for B12), their excess is excreted in urine. The dosage of these vitamins is significantly higher than that of fat-soluble vitamins.
A person is a walking “hydrostructure” and t. his muscle cells are mostly made of water, it turns out that the larger the weight of the athlete, the more vitamins can dissolve in his muscle tissues. Thus, there is a deficiency of these micronutrients in other tissues, which tells us about the increased need for water-soluble vitamins, compared to ordinary people.
Let’s take a more detailed look at each specific form and analyze what they are needed for and what functions they perform, what products to contain, and so on. The most obvious way to understand this is the summary table.
It should be said that Mother Nature has ordered so – our body is not able to synthesize vitamins necessary for it (or it is capable, but in very scant amounts), but can only get them with food or in the form of medical preparations and food additives.
And since water-soluble vitamins are not stored for future use (unlike fat-soluble vitamins), it is extremely important to competently approach their dosage and the correct percentage in their food pyramid. And in this you can easily help the data table. Based on them you can adjust your diet for the ratio of vitamins and find out what “amine life” is not enough, and which in excess.
The need for vitamins increases on average by 1.5-2 times in people leading an active lifestyle, and this: athletes, bodybuilders, fitness ladies and young mothers.
Your diet should necessarily include the following products:
- milk, cottage cheese, sour cream, eggs;
- grain bread, bran (wheat, rice); cereal cereals;
- liver, sea fish, seafood (mussels, squid); low-fat meat of birds;
- beans (lentils, beans), seeds (pumpkins, etc.) nuts;
- oils (fish oil, linseed, mustard);
- citrus fruits (grapefruit, oranges), berries (raspberry, currant, rosehip), herbs (celery, coriander).
By including or increasing the dosage of the above products, you will feel a powerful surge of strength and working weight, heavy hard workouts will be given an order of magnitude easier.
Something else about the “amines of life.” Pharmacy or expensive vitamins, what to choose?
It is necessary to constantly adjust the percentage of vitamins consumed, for example, if the diet is dominated by carbohydrates, then an increased intake of vitamin B1 is required, if the main components are plant proteins, then attention should be paid to vitamin PP (B3).
The most effective method of vitamin consumption in bodybuilding is combined, i.e. when a combination occurs, the interaction of individual vitamins and a phenomenon of synergism (enhancement of the positive effect). For example, the following combination of vitamins, allows for synergy:
- B1, B2 and PP;
- B12, B6 and C;
- B1, B2, B6 and C;
Attention is memorized! In general, it is considered that vitamins in bodybuilding are more contained in fruits than in animal products, but this is not so.
Morality. Do not think that fruit is the most promising and balanced source of vitamins, this (as you yourself saw) is far from the case.
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