To exercise to gain muscle, you should pay special attention to your diet, and professionals will also take supplements in order to gain muscle. It is necessary to have sufficient trace elements as a base for the protein powder and supplements to work properly.
The vitamins shared today have been shown to have many benefits for building muscle, such as promoting muscle recovery, increasing energy, reducing muscle soreness, supporting muscle contractions, supporting strong and healthy bones, and more.
Not only do they promote muscle health, but these hormones are also essential elements of life.
Vitamin C protects muscle cells from harmful free radicals and supports the production of testosterone and other muscle growth hormones.
It can also help absorb iron, which is essential for transporting oxygen and other nutrients to muscles, organs, and other tissues.
Vitamin C supplementation before and after training can reduce muscle soreness and prevent glutathione oxidation. Vitamin C also boosts collagen production, promoting elasticity and overall tissue health.
Eating more fruits and vegetables can ensure adequate vitamin C intake. Such as oranges, kiwis, strawberries, tomatoes, etc.
Vitamin A doesn't directly strengthen your muscles, but it keeps the body at optimal levels. It supports vision, is essential for bone growth and development, and can fight inflammation.
If you are deficient in vitamin A, you can consume more liver, salmon, egg yolks, sweet potatoes, pumpkin, carrots, etc. Iron produces hemoglobin, which carries oxygen from the lungs to the rest of the body. It also plays an important role in energy metabolism.
Poor iron status can impede the body's ability to carry and deliver oxygen, reducing maximum oxygen uptake (or ability to work). Oxygen enables a person to perform a higher level of exercise. Adequate iron levels can help with fatigue, lack of energy, and decreased performance.
Pairing iron-rich plant foods with vitamin C foods can enhance the absorption of non-heme iron, which is commonly found in plant-based**.
Vitamin D strengthens the immune system, helps increase calcium absorption, and strengthens bones.
It also plays a vital role in muscle health. Muscle weakness and cramps are symptoms of vitamin D deficiency.
Spending time in the sun can promote** vitamin D. Usually we can also increase vitamin D supplementation by eating salmon, mackerel, herring, mushrooms, butter, cream, and egg yolks that contain fatty acids. Vitamin E can help you stay healthy by scavenging harmful free radicals (or unstable molecules) produced by stress, inflammation, and overwork. As free radicals accumulate, they can impair performance, muscle recovery, and immune health.
Vitamin E fights and scavenges these free radicals, reducing oxidative stress and muscle damage.
Vitamin E also provides many other benefits for cardiovascular, immune, and eye health.
Vitamin B2 metabolizes fats and proteins and helps convert carbohydrates into ATP, which cells use for energy. One study found that vitamin B2 supplementation during running may reduce muscle pain and soreness during and after prolonged exercise and may promote early recovery after exercise.
Meat, milk, mushrooms, spinach, or almonds are all rich in vitamin B2. Vitamin B3 can increase muscle vascularization or improve the appearance of superficial veins. One study found that niacin can increase NAD+ levels and improve muscle performance in patients with mitochondrial myopathies, as well as vitamin B3 for muscle repair, recovery, and improved metabolism.
Chicken, peanuts, potatoes and milk can help you get these vitamins.
Vitamin B6 plays an important role in protein metabolism . Studies have shown that the more protein you eat, the more vitamin B6 your body needs to actually break down and utilize that protein.
Vitamin B6 also promotes healthy levels of red blood cell production and nitric oxide – which is naturally produced in the body and can support physical performance and endurance.
Foods rich in B6 in the daily diet include fish, beef liver and other offal, potatoes, fruits, and fortified grains.
Not only is biotin (vitamin B7) great for hair,** and nails, it also converts macronutrients into energy for workouts, aiding fitness levels and boosting muscle protein synthesis.
Foods such as meat, eggs, nuts, sweet potatoes, and dairy products all contain vitamin B7.
Vitamin B12 is important for energy**. The body needs B12 to make red blood cells, which carry oxygen to the body's tissues and help them feel energized throughout the day.
B12 is essential for nervous system function. It maintains myelin (a fatty nerve insulator that optimizes signals from the brain) to ensure that muscles contract when needed. Magnesium is responsible for hundreds of processes in the body, and when exercising, magnesium plays an important role in muscle contraction, heart regulation, and energy production.
Men over the age of 30 should consume 420 mg of magnesium per day. Pumpkin seeds, almonds, and chia seeds are the main foods rich in magnesium.
Calcium promotes bone health and supports muscle movement. Calcium is responsible for transmitting nerve impulses to the muscles, which are key to muscle contraction.
It also keeps blood vessels in optimal condition and regulates blood pressure, which controls the rate at which oxygen is delivered to the muscles during exercise.
For more calcium, canned sardines, chia seeds, white beans, orange juice and fortified cereals. Giving your body the recovery it needs after a workout is just as important as feeling strong during a workout. Zinc helps rebuild muscle fibers after high-intensity weight training.
The body cannot produce zinc, so it must be obtained through the diet. Eat more dairy products, meat, oysters, seeds, and vegetables.
Muscles need the right balance of intracellular potassium and extracellular sodium for muscles to contract. When balance is lost, it is difficult for the muscles to work.
That's why it's crucial to supplement with electrolytes like sodium and potassium. Low potassium can cause muscle cramps.
Other potassium-rich foods include apricots, plums, apples, oranges, tomatoes, lentils, soybeans, chicken, and turkey. Not only to gain muscle, exercise, but also in all aspects of the body, these trace elements are indispensable to play a silent role in the back, so it is important to eat a balanced diet in daily life.
Only with sufficient nutrients can the normal functioning of the body be ensured.
If you think the article is helpful to you, you can pay attention to it, update your anti-aging knowledge from time to time, eat regularly together, and age healthily together.