Bodybuilding supplements and new training techniques are often the center of attention for many bodybuilding websites. There is no question that these bodybuilding topics offer value. But ensuring you get the most important vitamins that ensure your body is healthy and ready to grow is sometimes over looked.
Making sure your body and your muscles have a solid foundation of health and receive an appropriate level of nutrients is perhaps one of the most important foundations of bodybuilding.
Therefore, it’s very important what type of vitamins a bodybuilder should consume. This is exactly why we came up with our list of top vitamins for bodybuilders.
By ensuring you include these vital nutrients in your diet plan will go a long way in helping you build a healthy and solid foundation.
Top Vitamins For Bodybuilders
The first category of vitamins that you need is water soluble vitamins. These should be taken each day as the human body is not able to efficiently store them.
Vitamin B1 – Break Down Carbs
Vitamin B1 also known as Thiamine, one of the best sources of this valuable nutrient is sunflower seeds. Thiamine helps the body efficiently transforms carbohydrates into usable energy.
Additionally, B1 helps maintain a healthy central nervous system with efficient nerve transmissions. Besides sunflower seeds, other good sources of this important nutrient are tuna, black beans and lentils.
Vitamin B2 – Healthy Skin
B2 also assists the body in breaking down proteins, carbohydrates and fats. But it also supports a healthy skin and clear complexion. A single glass of milk will give you around 30% of your total daily requirement of riboflavin and it is the easiest way to ensure you get a full dosage of this vital nutrient.
Vitamin C – Increased Immune System
Vitamin C is essential for supporting strong connective tissue in the cartilage and tendons throughout your entire body. It also has powerful antioxidant properties and promotes a strong immune system.
Oranges and broccoli are the most common places users can receive a high dose of this vitamin. But is also find it in red bell peppers, papaya, and even strawberries. In fact, papaya delivers 250% of your daily requirement of vitamin C in just two cups.
Vitamin B3 – Boosts Energy Levels
Vitamin B3 is also called Niacin and is extremely important for producing ample amounts of energy and a strong central nervous system. It also supports a healthy digestive system that improves food digestion.
The best place to get your daily requirement of Niacin is from chicken breast which offers over 70% of your needs with just a five-ounce serving.
Vitamin A – Bone Strength
Vitamin A is retinal and it is responsible for maintaining a strong immune system and supporting healthy vision. It also has an important role in the growth of bones so it is vital for younger athletes and bodybuilders to get enough of this vitamin.
The best source of vitamin A are carrots with one cup containing over six times of your daily needs. However, you can also find it in spinach, turnips and sweet potatoes.
Vitamin E – Tissue Repair
This nutrient is an antioxidant that helps support your immune system. It also plays a vital role in blood flow and tissue repair, which is essential for bodybuilders when recovering after workouts. 1/4 of a cup of sunflower seeds will deliver over eighty percent of the vitamin E your body needs daily but you can also get it from almonds and green olives.
Vitamin D – Absorbing Calcium
You can get vitamin D from natural sunlight or by eating shrimp, whole eggs or even salmon. One of the easiest sources is fortified milk which will deliver 1/4 of your daily needs with just one glass. This vitamin is important for absorbing calcium as well as phosphorus for a strong bone structure.
Vitamin K – Healthy Blood
Just a single cup of kale delivers over ten times your daily requirement of Vitamin K. This essential vitamin is responsible for ensuring your blood clots properly and supports a healthy immune system. The best source of Vitamin K is kale but you can also find it in broccoli, brussel sprouts and spinach.
Final Thoughts On Bodybuilding Vitamins
While proper training techniques and using the right supplements is always important, do not forget the value of having the proper amount of essential vitamins in your diet plan.
There are many things you can do to help increase the rate at which you build muscle but it is vital that you have a solid foundation of health. Maintaining a rigorous training schedule and performing at your peak potential depend on a foundation of proper nutrients.