Inquire bodybuilders what they consider to be the most important energy building nutrients for their sport, and they will likely mention the big 3: protein, carbohydrates, and fats. Moreover, most will be surprised at the reference to supplements for bodybuilders that do not include these three nutrients.
Plus therein lies the problem.
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With all of the marketing and advertising hype about the positive effects of proteins, carbohydrates, and fats on resistance training programs, most bodybuilders ignore the truly essential vitamins without which they cannot reach peak performance levels.
Associated with Vitamin Supplementation
Although it is true that will bodybuilders need a proper mixture of “the big three” in their diets, vitamins are just as important for proper bodybuilding performance. Indeed, vitamins are responsible for just about any facet of energy production and muscle mass growth in our bodies.
And that’s not all.
According to health science and exercise specialists Bob Lefavi and Timothy D. Fritz, “[w]ithout vitamins, muscle mass would decay, bone density would deteriorate and all systems from the body would begin to fail. ”
Supplements for Bodybuilders
Although all of vitamins are important, there are certain ones which are crucial to bodybuilders. Moreover, with respect to selecting which ones are important to your bodybuilding attempts, Lefavi and Fritz recommend that a person ask yourself these four questions:
May be the vitamin involved with muscle action, muscle tissue cells, or protein synthesis?
Really does bodybuilding increase demand for the supplement?
Are bodybuilders usually deficient because vitamin?
Do such vitamins appreciably improve athletic performance?
Fortunately, there is no need to answer these questions mainly because scientists have already done the research for you, and they recommend that bodybuilder’s primary supplement supplementation should be water-soluble.
Benefits of Water-Soluble Vitamins for Bodybuilders
Because the entire body quickly depletes and does not store water-soluble vitamins, they must continually be replenished via diet or supplementation. Fortunately, the particular recommended daily allowances for such vitamins are addressed through the majority of people’s diets. Bodybuilders, however , have 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 sportsmen, they are ideal supplements for bodybuilders because they are so quickly depleted. Supplements with fat-soluble vitamins of A, G, 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 depleted so quickly, bodybuilders need to continuously supplement with these vitamins.
Vitamin Chemical (Ascorbic Acid): This most popular (and most studied) vitamin is responsible for muscle tissue recovery and growth, the development of collagen (which is the tissues that connects the muscle to the bones), and the absorption of iron. Supplementation with vitamin C is particularly 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.
Supplement B-6 (Pyridoxine): This vitamin is particularly required by bodybuilders because the body’s need for it is entirely dependent upon the consumption of protein. (The more protein you consume, the more vitamin B-6 a person require). This vitamin is responsible for protein metabolism and carbohydrate utilization.
Vitamin B-1 (Thiamin): Vitamin B-1 is also responsible for protein metabolism. Moreover, studies have shown that it enhances athletic performance.
Supplement B-2 (Riboflavin): This vitamin is crucial for energy production as it boosts glucose metabolism. and readily oxidizes fatty acids. Moreover, one study suggests that supplementation with riboflavin improves muscle hyperexcitability.
Vitamin B-3: Niacin: Niacin is important for proper, and abundant, energy production. Studies suggest that niacin may be quickly depleted during physical exercise, which makes higher levels of niacin important for athletic performance.
Other Necessary Supplements
A discussion regarding supplementation for bodybuilders would not be complete without talking about the importance of vitamin A, vitamin E, and vitamin D.
Vitamin A: This vitamin is essential to bodybuilders because it helps to produce glycogen (for energy) plus aids protein synthesis (for muscles growth). Moreover, studies have shown that absorption of vitamin A is definitely partially blocked during intensive bouts of exercise and more rapidly depleted while on a low fat diet.
Vitamin e antioxidant: This vitamin protects the health of cell membranes, which is essential for muscle growth.
Vitamin D: This vitamin enables the body to absorb its calcium intake. Proper muscle contraction (as needed by bodybuilders) relies on proper levels of calcium supplement. The most well-known benefit of calcium, however , is its role in building up bones. Building strong bones is specially important for bodybuilders since as their musculature increases, so does the weight which is placed upon their bones.
One of the drawbacks of supplements for bodybuilders is the fact that the body does not properly absorb many such nutritional vitamins. Depending upon the vitamin supplement, one might, for instance, only absorb 50% of the vitamin (which is an even stronger argument for frequent supplementation). This particular low absorption rate is particularly troubling, however , for multivitamins, as each one of the included vitamin dosages are typically lower than would be the case if taken separately.