Cobalamin a.k.a Vitamin B12

Bodybuilders need this vitamin for carbohydrate assimilation to the body and the better functioning of the central nervous system. This nervous system is critical for the control of the muscles say contraction and the coordination. The downside is that this vitamin is only found in animals hence vegetarians should get it from its supplements.

Biotin

Biotin is critical in the metabolism of amino acids and the synthesis of energy from food sources. Bodybuilders who consume raw egg whites derive from these eggs a compound known as Avidin which inhibits Biotin absorption. The egg whites need to be cooked properly to avert this and also prevent Salmonella infections.

Riboflavin- Vitamin B2

This vitamin is mostly energy oriented, it facilitates:

• The metabolism of glucose
• The combustion of the fatty acids
• The transport for the hydrogen ions related to the Krebs cycle.

Riboflavin is also useful in the protein breakdown hence it is directly related to the lean muscle mass development.

Vitamin A

Besides its benefits of better eyesight, bodybuilders need this vitamin for its influence in protein synthesis. Many people do not know this but it is actually crucial in the manufacture of Glycogen which is the body’s main source of energy for those strenuous training regimens. This means that it has a direct relation with the high intensity often needed by bodybuilders.

There are several factors that lead to vitamin A deficiency in the body. 1st problem is that most diets are less in this vitamin and second is that the hard bodybuilding exercises actually interfere with the absorption of vitamin A. A strange point is that a diet low in fat leads to the disposing of this vitamin in the feces.

Vitamin E

This vitamin serves as a strong antioxidant and for bodybuilders interests; it protects the membrane of the muscle’s cells. A healthy membrane is critical for the proper recovery and growth of the muscle cells. Free radicals are normally produced during cell respiration. Vitamin E as an antioxidant seeks to minimize the accumulation of the free radicals. Any upsurge in the quantity of these free radicals often leads to cell malfunction and ultimately leads to cell cancer. All these inhibit good muscle formation.

Niacin - Vitamin B3

Over 60 bodily processes related with energy creation are dependent on Niacin. This shows how critical this vitamin is needed by bodybuilders i.e. less Niacin means less energy. The body can however manufacture its own niacin through the breakdown of Tryptophan which is an essential amino acid. Turkey meat is rich in this amino acid.

Vitamin B3 which comes in the form of Nicotine acid is more common with bodybuilders for its vasolidation characteristics which make them more vascular prior to competitions. However, heavy consumption of this vitamin reduces the body’s capability of consolidating and burning of fat.

Vitamin D

This vitamin facilitates absorption of phosphorous and calcium.

Phosporus is crucial in the facilitation of better contraction of muscle fibre needed when lifting heavy weights. The production of Adenosine Trihosphate which inturn produces the energy needed to enable the muscles contraction depends on phosphorus.

Calcium facilitates high bone density in order to be able to support the growing muscle mass. It also has the same characteristics of supporting muscular contractions as phosphorus.

Daily intake of low fat milk fortified with this vitamin is the best suited for bodybuilders.

Thiamine - Vitamin B1

Vitamin B1 is needed for protein breakdown and proper growth of the muscles. It is also needed for the production of haemoglobin needed for the supply of oxygen to the body’s organs and the muscles. Good oxygen supply is an absolute requirement for any successful workout exercise thus making Thiamine a dont do without.

Vitamin B6 - Pyridoxine

It works similarly to Thiamine in the protein and growth areas. However, pyridoxine is useful for the carbohydrates breakdown hence producing energy for the bodybuilder.

Vitamin C - Ascorbic Acid

This is an antioxidant which protects the muscle cell from damage by the free radicals thus encouraging better muscle formation.
The processing of the amino acids in order to yield collagen depends on vitamin C. Collagen is a key feature in the connective tissue functioning. The muscles and bones are held together by the connective tissues hence they are held in place while lifting the heavy weights.

Iron is responsible for attaching oxygen molecules to haemoglobin. Vitamin C assists in iron absorption and hence crucial in oxygen transport.

Vitamin C also helps in the development of testosterone.

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