1. Vitamin B-12
It has very many functions and the ones that are specifically of greater importance to body builders are carbohydrate metabolism and are used also in the nervous system. Coordination, contraction and muscle growth are stimulated by the nervous system which is maintained by vitamin B12. It is available in animal products and it’s therefore a requirement that athletic vegetarians should use supplements.

2. Biotin
It helps in amino acid metabolism and energy production. Energy of cause is required by every body builder because the exercises they do don’t use diesel!

3. Vitamin B-2
It is also referred to as riboflavin. It is involved in glucose metabolism, oxidation of fatty acids and protein metabolism. All these processes produce energy as a byproduct.

4. Vitamin A
For a non-athletic person, their concern is in how it helps their vision. For body builders, the essential function is protein synthesis and glycogen production. This means that it aids in both muscle growth as well as in energy production; the two pillars of body building.

5. Vitamin E
It is an antioxidant hence protects the cell membranes. Muscle growth and also recuperation can only be achieved if your cells are healthy. Accumulation of free radicals in the body can be cancerous. Vitamin E prevents them from accumulating because of its function as an antioxidant.

6. Vitamin B-3
It is also referred to as niacin. It is involved in numerous energy producing activities and processes in the body. The body builder is therefore required to have niacin in the required amount. A common form of niacin that body builders are familiar with is nicotine acid. It makes you look vascular before a competition but must not be used during workouts. Too much of it slows down the burning of fat.

7. Vitamin D
It plays a very important role in the absorption of both calcium and phosphorus. Calcium and phosphorus cause the contraction of muscles. It is present in dairy products, which body builders avoid due to the heavy fat content. Try low fat or non-fat milk daily.

8. Vitamin B-1
It is also referred to as thiamine. It is essential for the metabolism of protein and growth of the tissues. Hemoglobin, a protein found in red blood cells, is also formed with thiamine. Hemoglobin is used to transport oxygen around the body. It enhances performance in the gym if it’s supplemented into your diet. The more active you are, the more oxygen you require and hence the more thiamine you require.

9. Vitamin B-6
It is also referred to as Pyridoxine. It is responsible for protein metabolism, growth of tissue and utilization of carbohydrates. It also enhances the performance of athletes who supplement it into their diets. Since body builders are on a high protein diet, they need even more vitamin B6 to metabolize this protein.

10. Vitamin C
It is also called Ascorbic acid. It is an antioxidant hence protects call membranes and keeps the levels of free radicals in check. It is responsible for the metabolism of amino acids. Thirdly, it helps in the absorption of iron.

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