10 Essential Vitamins For Muscles
The cells, especially the muscle cells, heavily rely on proper metabolism initiated by certain chemical reactions. Vitamins play a great role in facilitating or even catalyzing these reactions. Here are some of the essential vitamins for your muscles.
The Best Vitamins For Muscles
Vitamin A plays a huge role in the overall health of a person. Similarly, vitamin A is crucial for growth of muscles too as it is directly involved in protein synthesis.
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It also helps in glycogen production that acts as a buffer stock of energy for the body. Some of the good sources of vitamin A are liver, papaya, apricot and spinach.
Also known as vitamin H, Biotin helps in the metabolism of amino acids and aids in the production of energy from various food sources. Biotin, in fact, plays a key role in maintaining continuous supply of energy for bodybuilders. One of the good sources of biotin is Swiss chard. One should make sure that benefits of biotin are not blocked by too much egg white. Egg whites contain Avidin that blocks biotin and lead to biotin deficiency.
Also known as thiamine, vitamin B1 is essential for muscle growth and protein metabolism. In addition, it aids in hemoglobin formation that transports oxygen to each and every part of the body, especially the muscles. The amount of thiamine needed is directly proportional to the amount of calories spent.
So, athletes and bodybuilders need it all the more during intense exercise. Some of the good sources of vitamin B1 are crimini mushrooms, flaxseed and spinach.
Also known as riboflavin, vitamin B2 aids in energy production by metabolizing glucose, oxidizing fatty acids and shuttling hydrogen ions. It also helps in protein metabolism, which plays a great role in muscle development. Riboflavin supplements are excessively used by athletes as they improve muscular hyperexcitability. Some of the good sources of riboflavin are asparagus, milk, soybean, broccoli and celery.
Also known as niacin, vitamin B3 actively participates in over 60 metabolic processes and help in production of energy.
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It also features in the list of priority vitamins of bodybuilders and is considered as ‘training fuel’. Some of the good sources of vitamin B3 are meat, tuna and shiitake mushrooms.
It is crucial for protein metabolism, muscle growth and utilization of carbohydrate. Some of the good sources of vitamin B6 are meat, cereals and beans.
Vitamin B12 helps in carbohydrate metabolism. It is also crucial for the nervous system tissue as it sends signals to the muscle tissues from the brain. The process of nerves stimulating the muscles is crucial for growth of muscles and coordination and contraction of muscles.
Since vitamin B12 is found in non-vegetarian foods, vegetarian people have lesser choices. However, they can always opt for vitamin B12 supplements.
Also known as ascorbic acid, vitamin C is equally important for healthy muscles. Since it is an antioxidant, it protects the cells from damage caused by free radicals. Hence it promotes muscle growth as well as recovery. It directly participates in amino acid metabolism and helps in collagen formation. Collagen binds the muscles and bones together and so vitamin C is a crucial constituent in your diet for muscles.
Hence, vitamin C helps the muscle tears heal more quickly. It also helps in absorption of iron that binds oxygen to hemoglobin and ensures steady supply of oxygen to every body part.
Vitamin C also removes soreness in muscles by removing lactic acid and producing collagen. Intense exercise leaves excess of lactic acid in the muscles and hence the muscles burn suddenly. Vitamin C removes the excess lactic acid in a jiffy and helps you get rid of the burning sensation.
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It helps in the absorption of both phosphorus and calcium by the body. Since calcium is a must for sustained muscular contraction and phosphorus is needed for quick muscular contraction, vitamin D is a key vitamin for healthy muscles.
Vitamin D deficiency leads to frequent muscular cramps, muscle fatigue and soreness because of weakness in muscles. Sunlight is an easily available and free source of vitamin D. In addition to it, foods such as poultry, liver oil, liver, fish, etc.
This antioxidant vitamin prevents the free radicals from damaging the cell membranes. Since metabolic processes including muscle growth and recuperation are closely linked to healthy cell membranes, vitamin E is an essential vitamin for muscles. Some of the good sources of vitamin E are avocados, nuts, asparagus, milk, etc. This vitamin also plays double the normal role after a strenuous exercise.
After intense workout sessions, free radicals are released more readily thereby multiplying the risk to the cells. Regular intake of vitamin E ensures normal health of muscles even in dramatic release of free radicals.