A firm and strong body means a beautiful body, be it a woman's one or a man's one. But besides the daily workout sessions and the care to what you should eat, a toned body needs an optimal daily dose of vitamins. So, which vitamins help muscle growth?
What you should know
After a drastic diet or after the first bulking experience, some people start eating junk food, from fast food to snack foods, in the name of rapid muscle mass growth! Obviously, this is not the best way to strengthen a strong and fat-free muscle. Increasing muscle mass with as little fat as possible is the result of increased workout and healthy calories intake.
The meal time involves eating excess foods of good quality so that the layer of fat is low and the muscle mass appears as fast as possible. Another aspect that you should not lose sight of is the inner health of the body, the joints, the heart, and the metabolic functions must also be in shape. I have compiled a list of nutrients that will help you develop your muscle mass without the feeling of regret that you have put on adipose tissue.
Best proteins to combine for muscle growth.
Very good sources of protein that you may not have thought of are:
ƒÜ Bison meat - Although not very promoted (and rare, by the way), bison meat, compared to other meat, has a higher concentration of iron but also essential fatty acids. Bison meat has fewer calories and less cholesterol than chicken or fish, 76% less fat than beef and 68% less fat than chicken. So you get more quality meat from your financial investment. Bison also has 35% more protein than beef, so you can eat 3 times less meat and you will be full. This type of meat is also a natural source of creatine and one of the best sources of stearic acid, which is a saturated fat that does not impact your cholesterol level. Bison can successfully replace the beef used in most recipes.
ƒÜ Salmon - Proteins are important for muscle development and recovery, which is essential for bodybuilders and athletes. Salmon provides about the same amount of protein as beef, chicken, or pork. Salmon has low content of unhealthy saturated fat, which contributes to the increase in cholesterol but is rich in Omega 3 fatty acids. These fats also offer a wealth of benefits, from skin to joint health and even protection against heart diseases. Omega 3 fatty acids will also help you fight inflammation and have no joint pains once you increase your muscles' volume during exercise. Salmon is also rich in certain essential minerals such as iron, calcium, selenium and phosphorus, but also in vitamins A, B and D. Selenium is crucial for the development of muscle tissue.
Best carbs to combine for muscle growth.
Quinoa is a satisfactory source of complex carbohydrates with low cholesterol. Rich in fiber, it is slowly digested and has a low glycemic index, which helps keep your blood sugar levels at decent levels.
Quinoa has a higher protein content than wheat, barley or other major cereal form. 30 grams of quinoa contain 9 grams of protein.
Quinoa, which contains all 8 essential amino acids, is a complete protein. Its polyunsaturated fats, healthy for the heart.
In principle, Quinoa has a higher protein content than other cereals, and a portion also contains 33% zinc, an essential nutrient for optimizing testosterone levels. Storing carbohydrates with starch in the early hours of the morning or 3-4 hours after training is an essential strategy for getting the daily number of calories you want and for using those calories to build muscle mass.
Oats are another great source of carbs.
This good food for muscle development is full of nutrients. Oatmeal is low in fat and rich in fiber. Oatmeal is also a good source of magnesium, selenium, manganese, and phosphorus.
Oatmeal is a source of vitamin B1 and food fiber, which are helpful in lowering blood sugar. Given that oats offer slow-serving carbohydrates, the cereal is ideal for muscle development.
Oatmeal is rich in iron, but also in protein. Oat protein is almost equivalent to the quality of soy protein, and combined with dietary fiber, makes oats the ideal food for the beginning of the day.
Which vitamins help muscle growth?
Here are the most important vitamins for muscles, what amounts are needed and what you can get:
ƒÜ Vitamin C ¡V Vitamin C is not good just to protect ourselves from cold and flues, but is also essential for muscle function. This vitamin plays a major role in the production of elastin and collagen, both important for the development and strengthening of the muscular structure, helping to repair muscle tissue and tendons. As a powerful antioxidant, vitamin C protects muscle cells, increases their growth and recovery, and helps absorb iron, which improves body oxygenation and contributes to better performance. You can get vitamin C from sources such as citrus, pepper, tomato, broccoli, cabbage, but you may also need a supplement to achieve the daily requirement of 75-90mg of vitamin C.
ƒÜ Vitamin E ¡V It is needed because it contributes to better oxygenation of the blood and to the transformation of carbohydrates and fats into energy. It is also good to get your daily 15-20mg Vitamin E needed for anti-inflammatory properties that reduce muscle breakdowns and injuries. As a powerful antioxidant, vitamin E protects and prevents cell aging, strengthens connective tissue and muscles, interferes with fat metabolism and protein synthesis, and controls the elimination of water in the body. Vitamin E food sources are seeds, nuts, corn, olives, soybeans, whole grains, or green leafy vegetables.
ƒÜ Vitamin B complex ¡V The B1, B2, B3, B6, and B12 vitamins are essential for strong and resistant muscles. Among the most important vitamins for muscles, vitamin B6 or pyridoxine reduces muscle pain, helps repair muscle tissue, has anti-inflammatory properties, and helps the body absorb better carbohydrates and healthy fats, being a valuable muscle stimulant and a natural diuretic, preventing restraint water in the body, while vitamin B12 is the most powerful anti-anemic. B12 removes fatigue, participates in the process of cell renewal and synthesis of DNA, and contributes to good functioning of the nervous system. The daily requirement of vitamin B6 is 1.75-2 mg and can be obtained from fish, egg yolk, banana, whole grains, spinach, cabbage, apples, or grapes. Vitamin B12 daily needs are 3-4mg and can be obtained from chicken meat (especially liver), beef or pork, dairy products, seafood, and eggs.
So be sure to get these vitamins from food or supplements, but it would be advisable to ask for a specialist's opinion for the latter. A healthy diet is at the heart of a beautiful and healthy body.
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