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Most bodybuilders only care about the amount of protein they are getting. Some that take it a bit more seriously count the amount of fats and carbs too. But a surprisingly small number ensure they get the right vitamins, and from the correct sources. There are loads of important vitamins that are needed for a well rounded diet, but today I am going to focus on five of them.
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1: VITAMIN A
Although it is often well known for being good for your vision, Vitamin A is important for muscle growth, as it helps with the synthesis of protein. Any bodybuilder knows that this is important – after all, muscle is what it is all about. It also helps with the production of Glycogen, which is how the body stores energy.
It also helps protect you from infection as boots your immunity.
SOURCES OF VITAMIN A:
- Carrots
- Butter
- Liver
- Eggs
2: VITAMIN B1 (THIAMINE)
Thiamine is very important for bodybuilders because it helps with protein growth. Everytime you work out or exercise you need thiamine to help make hemoglobin. Hemoglobin is used to help transport oxygen to your muscles.
SOURCES OF THIAMINE (VITAMIN B1)
- Chicken
- Fish
- Nuts
- Bananas
3: VITAMIN B3 (NIACIN)
Niacin, or Vitamin B3 is very important for energy production. Sometimes bodybuilders use a type of Niacin called Nicotine Acid which makes veins more vascular.
SOURCES OF VITAMIN B3 (NIACIN)
- Chicken
- Nuts
- Eggs
4: VITAMIN D
Vitamin D helps absorb calcium. Without the correct amount of calcium your body will not be able to do full contractions of your muscles. It also helps with the absorbsion of phosphorus, which is used to make ATP (which transports chemical energy within cells for metabolism).
SOURCES OF VITAMIN D
- Whole Egg
- Beef Liver
- Cod Liver Oil
- Tuna
- Sardines
5: VITAMIN E
Like Vitamin A, it is a fat-soluble vitamin. It uses fats in order to be used, and it also means it can be stored in your fat cells.
Vitamin E is used in the protection of your cells. Vitamin E helps to protect the cell membranes (outer ‘skin’ of each cell). Because of this it leads to faster repairs and faster growth of muscle.
SOURCES OF VITAMIN E
Most Vit E sources are high in fat.
- Vegetable Oils – e.g. sunflower oil
- Almonds
- Spinach
