• Amused
  • Angry
  • Annoyed
  • ArrgPirate
  • atwork
  • Awesome
  • Bemused
  • Cocky
  • Cool
  • Crazy
  • Crying
  • deejayn
  • Depressed
  • Down
  • drinking
  • Drunk
  • eating
  • editing
  • Embarrased
  • Enraged
  • Friendly
  • gamingpc
  • gamingps
  • gamingsteam
  • gamingxbox
  • Geeky
  • Godly
  • Happy
  • hatemailing
  • Hungry
  • Innocent
  • lagging
  • livestreaming
  • loving
  • lurking
  • Meh
  • netflix
  • nostatus
  • Poorly
  • raging
  • Sad
  • Secret
  • Shy
  • Sneaky
  • Tired
  • trolling
  • Wtf
  • youtuber
  • zombies
  • Page 1 of 5 123 ... LastLast
    Results 1 to 10 of 44

    Thread: top 10 most important vitamins for bodybuilders ( or people who just work out )

    1. #1
      Banned
      is Feeling the tren
       
      I am:
      Awesome
       

      Join Date
      Jan 2011
      Posts
      1,073
      Post Thanks / Like
      Rep Power
      956

      top 10 most important vitamins for bodybuilders ( or people who just work out )

      This is Flex Magazine's Top 10 Vitamins for Bodybuilders
      10. Cobalamin (vitamin B12)

      Although the functions of vitamin B12 are numerous, those important to bodybuilders include carbohydrate metabolism and maintenance of nervous system tissue (the spinal cord and nerves that carry signals from the brain to muscle tissues). Stimulation of muscles via nerves is a critical step in the contraction, coordination and growth of muscles.
      Vitamin B12 is available only from foods of animal origin; therefore,it is very important for athletes following a strict vegetarian diet to consult a physician about vitamin B12 supplementation. In fact, B12 shots are popular with countless athletes, vegetarians and nonvegetarians alike, many of who swear it helps them perform better.
      9. Biotin

      Although there's a limited amount of sports nutrition research on Biotin, it makes our top 10 list because it has critical functions in amino acid metabolism and the production of energy from many sources. It also may be one vitamin that some bodybuilders have trouble when attempting to maintain an adequate supply.
      The reason bodybuilders may have difficulty with Biotin is because it can be blocked by a substance called Avidin. Avidin is found in raw egg whites, a staple for many athletes. In fact, bodybuilders who eat raw egg whites or who don;t cook egg white well enough may experience growth problems with Biotin deficiency if their egg white consumption approaches 20 per day. Eating raw eggs can also lead to a bacterial infection called Salmonella, which can have severe health consequences.
      8. Riboflavin (vitamin B2)

      Riboflavin is involved in energy production in three areas: 1) Glucose metabolism, 2) Oxidation of fatty acids, and 3) The shuttling of hydrogen ions through the Krebs cycle. Of particular interest to bodybuilders, Riboflavin is somewhat related to protein metabolism. In fact, there is a strong relationship between lean body mass and dietary riboflavin.
      One study by Belko and colleagues found that females needed higher than RDA levels of Riboflavin to return blood levels of Riboflavin to normal after exercise. Another study by Haralambie showed that Riboflavin supplementation improved muscular hyperexcitability (seen in trained athletes). This vitamin may prove to be especially important for athletes.
      7. Vitamin A

      Most of us know that vitamin A helps with vision, but bodybuilders need to become familiar with its other benefits. First of all, vitamin A is important in the synthesis of protein, the chief process of muscle growth. Second, vitamin A is involved in the production of Glycogen, the body's storage form of energy for high intensity performance.
      The problem with vitamin A status in bodybuilders is twofold. First, American diets are consistently measured to be low in vitamin A. Second, both strenuous physical activity (which disrupts the absorption of vitamin A) and a low fat diet (which renders vitamin A loss in feces) jeopardize the level of vitamin A in the body. So be especially careful of your vitamin A intake during contest preparation.
      6. Vitamin E

      Vitamin E is a powerful antioxidant, meaning it protects the cell's membranes. This is important because many of the metabolic processes that take place in the body, including the recuperation and growth of muscle cells, are dependent upon health cell membranes.
      You've probably heard a lot about antioxidants in the news lately, and research continues to validate their importance. Specifically, antioxidants help to reduce the number of free radicals in the body. Free radicals are natural byproducts of cellular respiration, but accumulation of free radicals can lead to cellular changes and destruction (even cancer), rendering cells unable to adapt normally. This means a reduction in exercise induced processes in the cell such as repair and growth.
      5. Niacin (vitamin B3)

      This vitamin is involved in nearly 60 metabolic processes related to energy production and ranks high for bodybuilders by virtue of its critical importance in providing training fuel (no train, no gain)! The bad news is that high levels of Niacin have been found in the blood of athletes after exercise, suggesting that athletes may need more niacin than nonathletes. On the other hand, the good news is that even if a diet is low in Niacin, the body can make it from the amino acid tryptophan, which is found in abundance in turkey meat.
      Bodybuilders are familiar with the form of Niacin known as nicotine acid, which causes vasodilation and may help a competitor look more vascular before going onstage. But this form of Niacin shouldn't be used during training; large doses of nicotinic acid (50 - 100 mg) significantly impairs the body's ability to mobilize and burn fat.
      4. Vitamin D

      Vitamin D plays a crucial role in the absorption of Calcium and Phosphorus. Calcium is necessary for muscular contraction. If adequate stores of Calcium are not available in the muscle, full, hard muscular contractions cannot be sustained. Of course, Calcium is also needed for the integrity of bones, which must support increased muscle tissue and provide an anchor during muscular contraction.
      And don't forget about Phosphorus. Phosphorus helps provide quick, powerful muscular contractions, which comprise the majority of movements during weight training. Phosphorus is also required for the synthesis of ATP (Adenosine Triphosphate), the high energy molecule used by your muscle cells during contraction.
      This nutrient is high in the list since bodybuilders typically avoid the fat content, e.g., dairy foods. Look for vitamin D fortified foods and get in the habit of drinking at least one glass of low-fat or nonfat milk per day.
      3. Thiamine (vitamin B1)

      This B vitamin packs muscle! Thiamine is one of the vitamins required for protein metabolism and growth. It's also involved in the formation of hemoglobin, a protein found in red blood cells that transports oxygen throughout the body (especially working muscles). The transport of oxygen is critical to athletic performance and becomes even more important as intensity and duration of exercise increase.
      Making matters more interesting, Thiamine, according to research, is one of the few vitamins that enhances performance when supplemented and is increasingly needed by athletes. Not only that, but Thiamine requirements appear to be directly related to caloric expenditure. The more exercise frequency, intensity and duration increase, the more Thiamine is needed.
      2. Vitamin B6 (Pyridoxine)

      Protein metabolism, growth and carbohydrate utilization are all made possible in part by the presence of vitamin B6. Like Thiamine, studies on Pyridoxine in athletic performance show a definite increased need for athletes and possible performance enhancement from supplementation.
      The vitamin makes the number two spot for a very good reason: It's the only vitamin directly tied to protein intake. The more protein you eat, the more Pyridoxine you need. Of course, this, coupled with Pyridoxine's role in growth, had profound implications for bodybuilders, though it is generally not known or discussed in sports nutrition circles.
      1. Vitamin C (Ascorbic Acid)

      Surprised? Most athletes don't realize how important vitamin C status is to success. As the most widely studied vitamin in sports nutrition, Ascorbic acid has proven itself to be valuable to bodybuilders in many ways.
      First, vitamin C is an antioxidant, protecting muscle cells from free radical damage, thus enhancing recovery and growth.
      Second, Ascorbic acid is also involved with amino acid metabolism, especially the formation of Collagen. Collagen is the primary constituent of connective tissue, the stuff that holds your bones and muscles together. This may not seem important, but as you lift heavier weights, the stress you put on your structure becomes tremendous. If your connective tissue is not as healthy and strong as it should be (a problem often seen in steroid users), risk of injury dramatically increases.
      Third, vitamin C helps in the absorption of Iron. Iron is necessary to help Oxygen bind to hemoglobin in blood. Without adequate oxygen transportation in blood, muscles are robbed of precious oxygen and performance is greatly reduced.
      Fourth, Ascorbic acid also assists in the formation and release of steroid hormones, including the anabolic hormone testosterone.
      Finally, vitamin C is perhaps the most water soluble vitamin there is. In other words, it diffuses very rapidly in water. Since a muscle cell is mostly water, the more muscular an athlete becomes, the more vitamin C disperses and the lower the concentration of this critical substance becomes in body tissues. So vitamin C requirements are greatly increased for bodybuilders. Bodybuilders are notorious for overlooking these key components of growth and performance. Do yourself a favor and analyze your diet to ensure you're taking in enough of the vitamins outlined above. Remember: You could have the best diet in the world in terms of calories, fat, etc, but if you're lacking adequate levels of these metabolic spark plugs, you're shooting yourself in the foot.

    2. Thanks OPS, NoXainNoGain thanked for this post
      Likes GnarGn4r, slacks, NoXainNoGain liked this post
    3.    Sponsored Links

      ----
    4. #2
      Banned
      This user has no status.
       
      I am:
      ----
       
      Greenegorilla2's Avatar
      Join Date
      Aug 2011
      Posts
      1,793
      Post Thanks / Like
      Rep Power
      1266
      Good info right there, most of that is in a good Multi!

    5. Thanks NoXainNoGain thanked for this post
      Likes NoXainNoGain liked this post
    6. ----
    7. #3
      Member
      This user has no status.
       
      I am:
      ----
       
      MuscleAddiction's Avatar
      Join Date
      Mar 2013
      Posts
      264
      Post Thanks / Like
      Rep Power
      733
      Great post!!! I don't see liver or kidney protection? NAC and a liver supplement is what I use.
      The More One Sweats in Training...The Less One Bleeds in Battle!!!
      "The Alpha Male"

      MuscleAddiction is a fictitious role-playing character! All information discussed is for entertainment purposes only!

    8. Thanks NoXainNoGain thanked for this post
      Likes NoXainNoGain liked this post
    9. ----
    10. #4
      Member
      This user has no status.
       
      I am:
      ----
       
      pulooooooo's Avatar
      Join Date
      Mar 2013
      Posts
      130
      Post Thanks / Like
      Rep Power
      61
      Most known multi vitamins have these..

    11. ----
    12. #5
      Banned
      This user has no status.
       
      I am:
      ----
       
      Greenegorilla2's Avatar
      Join Date
      Aug 2011
      Posts
      1,793
      Post Thanks / Like
      Rep Power
      1266
      I'm looking for a Multi with less niacin! When I get hot flashes I get a prickly hot sensation all over my body kind of like a niacin flush.

    13. Thanks NoXainNoGain thanked for this post
      Likes NoXainNoGain liked this post
    14. ----
    15. #6
      Member
      This user has no status.
       
      I am:
      ----
       

      Join Date
      Aug 2012
      Posts
      261
      Post Thanks / Like
      Rep Power
      217
      Can vitamins be added to gear???
      I mean it sounds crazy but can gear become more nutrional?

    16. ----
    17. #7
      Banned
      is Feeling the tren
       
      I am:
      Awesome
       

      Join Date
      Jan 2011
      Posts
      1,073
      Post Thanks / Like
      Rep Power
      956
      Quote Originally Posted by MuscleAddiction View Post
      Great post!!! I don't see liver or kidney protection? NAC and a liver supplement is what I use.
      i dont think that they made this list for people on gear haha , altho it wouldnt hurt for everyday people to take milth thistle or something of the sort , and I personally cant stress enough about vitamin C. my cousin who is a Dr. ( the same office I help out at ) I am very honest with and he knows what I do and he tells me to take atleast 2-3000mg of vitamin C a day because of how good it is for your energy focus ec and ur liver especially so i buy the liquid concentrated vitamin C that you just measure with a big syringe with no needle. Also vitamin b12 is very hard for ur body to break down , so say you take 2 or 3000mcg orally or liquid etc , your lucky to get 30% of it , thats why I take a b12 injection once a week , along with b6 , but i mix the two because b6 feels like winny x2 when it goes in , but the pain goes away an hour later , and even i didnt know about biotin , i used to buy that for my x because she read it makes ur hair grow faster and thicker , which if u read up on it it does , and she wanted her hair to get longer

    18. Thanks NoXainNoGain thanked for this post
      Likes NoXainNoGain liked this post
    19. ----
    20. #8
      Senior Member
      This user has no status.
       
      I am:
      ----
       

      Join Date
      Jan 2012
      Location
      Texas
      Posts
      1,525
      Post Thanks / Like
      Rep Power
      633
      good write up, I've contemplated getting some b12, can you really tell a difference? id be getting injection of course lol

    21. ----
    22. #9
      Senior Member
      This user has no status.
       
      I am:
      ----
       
      exphys88's Avatar
      Join Date
      Apr 2012
      Posts
      550
      Post Thanks / Like
      Rep Power
      559
      I get all my nutrients thru whole foods.
      Credentials:

      • Masters Degree in Exercise Physiology
      • Registered Clinical Exercise Physiologist (ACSM)
      • Certified Exercise Specialist (ACSM)



    23. Likes jonesfarm liked this post
    24. ----
    25. #10
      Banned
      is Feeling the tren
       
      I am:
      Awesome
       

      Join Date
      Jan 2011
      Posts
      1,073
      Post Thanks / Like
      Rep Power
      956
      Quote Originally Posted by bhcolex50x View Post
      good write up, I've contemplated getting some b12, can you really tell a difference? id be getting injection of course lol
      I feel the b12 injections help me out with energy a bit and i know its good for my body so i continue to take it , ive read alot of good things about b12

    26. Thanks NoXainNoGain thanked for this post
    27. ----
    Page 1 of 5 123 ... LastLast

    Similar Threads

    1. Why is it important to run an AI when on cycle?
      By beanlicker in forum Post Cycle Therapy
      Replies: 11
      Last Post: 08-14-2014, 01:01 AM
    2. Disk Encryption and why it is important
      By beanlicker in forum Computer Tech Support, Safety/Security, & Downloads
      Replies: 2
      Last Post: 04-03-2013, 03:02 AM
    3. Vitamins and which???
      By DirtyD in forum Supplements
      Replies: 2
      Last Post: 08-28-2012, 11:11 PM
    4. VO2 max. What is it, and why is it important?
      By exphys88 in forum Bodybuilding
      Replies: 2
      Last Post: 04-07-2012, 02:33 PM

    Tags for this Thread

    Bookmarks

    Posting Permissions

    • You may not post new threads
    • You may not post replies
    • You may not post attachments
    • You may not edit your posts
    •