Friday, 16 December 2011

Bodybuilding Vitamins

Vitamins are crucial to the muscle building process. They assist in the millions of chemical reactions that take place in our body each day, and make it possible for nutrients to be absorbed, digested and metabolized in the body. Bodybuilding vitamins are not only vital for maintaining optimal energy levels, they also assist in the crucial recovery process after your training session.

        There are millions of biochemical reactions that go on in our bodies each day. Our body uses what are called enzymes, as catalysts for these reactions. Other compounds can assist these enzymes in carrying out these biochemical reactions, making them more (or less) effective. Organic coenzymes are called vitamins, inorganic coenzymes are called minerals (but that's another story). All in all, there are thirteen vitamins that are required for our bodies to function properly. They are:


Vitamin A -
Vitamin B1 (Thiamin)
Vitamin B2 (Riboflavin)
Vitamin B3 (Niacin)
Vitamin B5 (Pantothenic Acid)
Vitamin B6 (Pyridoxine)
Vitamin B9 (Folic acid)
Vitamin B12 (Cobalamin)
Biotin -
Vitamin C-
Vitamin D -
Vitamin E -
Vitamin K






        Fat Soluble vs. Water Soluble - Vitamins fall into two categories - Fat Soluble and Water Soluble. The fat-soluble vitamins (A, D, E and K) are saved by the body and stored in fat, sometimes for extended periods of time. They are not readily excreted from the body and therefore daily intake should be monitored closely. Overdose of fat-soluble vitamins is a common problem of over-the-counter type vitamin tablets and can lead to serious health problems.

        On the other hand, water-soluble vitamins (B vitamins, Biotin, and C) are easily dissolved in water, so whatever your body isn't using is easily eliminated in urine. You don't have to worry about overdosing, but this means you need a continuous supply of them in your diet. Now, let's take a closer look at these thirteen vitamins.


        Vitamin A - Of all the fat-soluble vitamins, Vitamin A (Retinol) is the most common. It's needed for healthy bones and teeth, and it helps maintain healthy vision, skin as well as the lining of the nervous, respiratory and digestive systems. However, excess intake may cause headaches, dry skin, liver damage and birth defects.

         Thankfully, it has a water-soluble cousin known as the carotenoids - the most common of them being Beta-Carotene. Most multivitamin supplements list vitamin A and have the words "Beta-Carotene" next to it. Beta-carotene is not toxic to the body even in large amounts, because the body takes only the amount needed and converts that into Vitamin A while the rest is excreted.
      Good sources include: milk, eggs, liver, dark green leafy vegetables, cheese and carrots.

         Vitamin B - Vitamin B or B complex is a group of eight water-soluble vitamins. Each of these affects a different part of energy production in the body.

         Vitamin B1 (Thiamine): Helps convert food into energy. It also facilitates the proper functioning of the heart and the nervous system. Good sources include: Nuts, yeast, whole grains, most vegetables, and citrus fruits.
        Vitamin B2 (Riboflavin): Helps the body cells use oxygen, promotes healthy skin and tissue repair. Good sources include: Cheese, meats, fish and poultry
        Vitamin B3 (Niacin): Important for cell metabolism and the absorption of carbohydrates. It also helps maintain proper brain function Good sources include: Broccoli, fish and whole grain breads.
        Vitamin B5 (Pantothenic Acid): Helps the body convert food into energy. It comes from almost all foods.
        Vitamin B6 (Pyridoxine): Helps produce essential proteins and helps convert proteins into energy Good sources include: Bananas, potatoes and nuts
        Vitamin B9 (Folic Acid): Important for the production of red blood cells. Protects against heart disease and essential in the first three months of pregnancy to prevent birth defects. Good sources include: Dark green leafy vegetables, fruits and liver.
        Vitamin B12 (Cobalamin): Important in the production of genetic material in cells. Helps maintain proper functioning of the nervous system. Good sources include: Eggs, meat, fish, milk products and poultry.


        Vitamin C - Vitamin C is perhaps the most common water-soluble vitamin. It should be ingested on a daily basis. 500mg of Vitamin C provides you with 833% of the Recommended Daily Allowance (RDA), but it is not uncommon for individuals to take as much as 2000mg or more per day. Vitamin C provides the structure for connective tissues in the body. It is a powerful antioxidant. Good sources include: Citrus fruits and leafy green vegetables.

        Vitamin D - This vitamin is a fat-soluble vitamin required to help absorb calcium from the diet. It is produced naturally in the body from sunlight. Excess consumption may cause diarrhea, nausea and joint pain. The RDA for Vitamin D is 400 IU (International Units) per day. Good sources include: Salmon, tuna, eggs and milk. Remember that milk is often fortified with extra Vitamin D so be sure to factor that into your daily intake.

        Vitamin E - This fat-soluble vitamin is an excellent antioxidant that promotes healing and helps the circulatory system. It is found in almost all foods, especially in olive and vegetable oils. The RDA for Vitamin E is 10mg. Even though it is fat-soluble, the body easily breaks down excess Vitamin E.

        Vitamin K - This fat-soluble vitamin is needed for normal blood clotting. The RDA for Vitamin K is 80mcg (micrograms) for men and 65mcg for women. Like Vitamin E, it is easily broken down when in excess. Good sources include: Broccoli, Brussels sprouts, liver, avocados and tomatoes.

         Well there you have it - A quick guide to the bodybuilding vitamins that keep us strong and healthy. The next time you go shopping for supplements, be sure to keep these facts in mind. Even before the fancy prohormones, nitric oxides consider investing in a quality multivitamin first. Get your basic nutritional needs down, keep it simple early on, and worry about the fancy supplements later. Remember SUPPLEMENTS ARE MADE TO SUPPLEMENT YOUR DIET, WITH OUT A DIET SUPPLEMENTS AREN'T ANYTHING!

21 comments:

  1. Post writing is also a fun, if you be familiar with after that you can write or else it is difficult to write.


    Also visit my blog post: Acne care

    ReplyDelete
  2. Hello, this weekend is nice in favor of me, as this point in time i am reading this enormous educational article here at my house.


    Also visit my homepage :: Garcinai Cambogia Review

    ReplyDelete
  3. When someone writes an article he/she retains the plan
    of a user in his/her brain that how a user can know it.
    Therefore that's why this post is great. Thanks!

    Feel free to surf to my homepage - Buy Max Thermo Burn

    ReplyDelete
  4. Do you mind if I quote a few of your articles as long as I provide credit and sources back to your site?
    My blog site is in the very same niche as yours and my users would certainly
    benefit from a lot of the information you provide here.

    Please let me know if this alright with you.

    Many thanks!

    my web blog; Elevate GF And 1285 Muscle

    ReplyDelete
  5. naturally like your website but you need to take a look at the spelling
    on quite a few of your posts. Many of them are rife
    with spelling issues and I to find it very troublesome to inform the reality then again I will surely come again again.


    Also visit my web blog: School Relocation

    ReplyDelete
  6. Its like you read my mind! You appear to know a lot about this, like you
    wrote the book in it or something. I think that you could
    do with a few pics to drive the message home a bit, but other than that, this is excellent blog.
    A great read. I'll certainly be back.

    my site; Test Force Muscle Testosterone Booster

    ReplyDelete
  7. An impressive share! I've just forwarded this onto a friend who was conducting a little research on this. And he actually ordered me dinner simply because I stumbled upon it for him... lol. So let me reword this.... Thanks for the meal!! But yeah, thanks for spending some time to talk about this subject here on your internet site.

    my web-site - Garcinia cambogis reviews

    ReplyDelete
  8. I don't drop many remarks, but after browsing through some of the comments on "Bodybuilding Vitamins". I do have 2 questions for you if you do not mind. Is it simply me or do a few of the comments look as if they are coming from brain dead folks? :-P And, if you are writing at other online sites, I would like to keep up with anything new you have to post. Would you make a list of all of all your social community pages like your linkedin profile, Facebook page or twitter feed?

    my web site; mitoslimblog.net

    ReplyDelete
  9. Good post! We will be linking to this great content on
    our website. Keep up the great writing.

    My page Buy Chronic profits

    ReplyDelete
  10. Tremendous issues here. I'm very glad to look your article. Thanks so much and I'm
    looking forward to touch you. Will you kindly drop
    me a e-mail?

    Have a look at my web-site Lipo slender reviews

    ReplyDelete
  11. Paragraph writing is also a fun, if you know then you can write or else it is difficult to write.


    Also visit my webpage Goji Berry

    ReplyDelete
  12. Hmm is anyone else experiencing problems with the pictures on this blog loading?
    I'm trying to determine if its a problem on my end or if it's the blog.
    Any responses would be greatly appreciated.

    Look at my web page ... Skin cream

    ReplyDelete
  13. Having read this I believed it was extremely enlightening.
    I appreciate you taking the time and energy to put
    this informative article together. I once again find myself spending a significant amount of time both reading and
    posting comments. But so what, it was still worth it!


    my website ... Beyond Raspberry ketone Review

    ReplyDelete
  14. Thank you for sharing your thoughts. I truly
    appreciate your efforts and I am waiting for your further post thanks once again.




    wrinkle creams

    ReplyDelete
  15. When some one searches for his essential thing, therefore he/she
    desires to be available that in detail, thus that thing is maintained over here.




    how to loss weight

    ReplyDelete