Essential Vitamins Every Bodybuilder Should Be Taking

There are some supplements that you can take on a interim basis like fatty acids 2-3 time per week or having a protein drink on days you train to provide that extra protein to maintain, grow and heal muscle tissue. These are not something that needs to be taken on a daily basis if your not working out. There are some very key supplements that you need to be taking on an everyday basis workout or no workout. These are what we call our daily essential with a very important alternate for some people.

Your Daily Essentials

These daily essentials are nutrient that leave the body on a daily basis and need to be replaced either through diet or supplementation. The nutrient we are talking about are water soluble vitamins B (B-Complex Group of Vitamins) & C. Water soluble vitamins wash out of the body every day and need to be replaced on a daily basis. Water-soluble vitamins in the foods we eat are easily destroyed or washed out during food storage or preparation. Proper storage and preparation of food can minimize vitamin loss. Refrigerating fresh produce can reduce vitamin loss, always keep milk and grains away from strong light, and use cooking water from vegetables to prepare soups. These 2 vitamins are responsible for some of the bodies most important functions. Listed below are some of these functions:

B-Complex Vitamins: Eight of the water-soluble vitamins are known as the vitamin B-complex group: thiamin (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), vitamin B6 (pyridoxine), folate (folic acid), vitamin B12, biotin and pantothenic acid. The B vitamins are widely distributed in foods,and their influence is felt in many parts of the body. They function as coenzymes that help the body obtain energy from food. The B vitamins are also important for normal appetite, good vision, and healthy skin, nervous system, healthy immune system, and red blood cell formation.

Vitamin C: The body needs vitamin C, also known as ascorbic acid or ascorbate, to remain in proper working condition. Vitamin C benefits the body by holding cells together through collagen synthesis; collagen is a connective tissue that holds muscles, bones, and other tissues together. Vitamin C also aids in wound healing, bone and tooth formation, strengthening blood vessel walls, improving immune system function, increasing absorption and utilization of iron, and acting as an antioxidant.

Since our bodies cannot produce or store vitamin C we need an adequate daily intake of this nutrient for optimum health. Vitamin C works with vitamin E as an antioxidant, and plays a crucial role in neutralizing free radicals throughout the body. An antioxidant can be a vitamin, mineral, or a carotenoid, present in foods, that slows the oxidation process and acts to repair damage to cells of the body. Studies suggest that vitamin C may reduce the risk of certain cancers, heart disease, and cataracts. Research continues to document the degree of these effects.

The Extra

Vitamin D: We bring o up vitamin D, which is a fat-soluble vitamin because of the daily lives we now live in this world of computers and our ever-changing climate. In the days of yester year you could get your daily requirement of Vitamin D from going out side in the sun for period of 30-40 minutes 3 to 4 time a day and be in very good standing. Today that has all changed with ozone density blocking some of that good sun warming radiation from getting to us as it use to. This has cause a rise in Vitamin D deficiencies worldwide. It is even worse for those who have darker skin. Vitamin D helps your body absorb calcium. Calcium is one of the main building blocks of bone. A lack of vitamin D can lead to bone diseases such as osteoporosis or rickets. Vitamin D also has a role in your nerve, muscle, and immune systems. Vitamin D-rich foods include egg yolks, saltwater fish, and liver. Some other foods, like milk and cereal, often have added vitamin D. You should ask your doctor to get your blood check for deficiency and what dosage should you be taking.

Get your Dailies in Order

Don't allow you health and quest for physical performance to be sabotaged by not supplying your self with the things you need to compete to your fullest extent. Eating a wide variety of good clean fruits, vegetables and a good daily supplement that is of a plant base will go a long way in helping you keep your dailies in perfect order

Author: Mary Joe

Date: September 5, 2018