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Vital Multi Vitamin Supplements and MineralsStart with the basics...Vitamin Supplements and Minerals...when confused about what bodybuilding supplements to take. When building muscle, we often get so caught up with all the noise and the latest supplement to hit the market. With so many supplements to choose from, this can be an overwhelming experience to both yourself and your pocket book if your not sure what to start with. In the end, it does not matter how much protein, creatine, or glutamine you take if you are deficient in Multi Vitamins or Minerals. These are critical to your body and essential for muscle growth and strength. Your efforts in and out of the gym will be in vain if your not taking Vitamin Supplements. If your wanting to push your body to its full potential, then stop neglecting your vitamins and minerals. I just want to make it clear up front that simply taking multi vitamins and minerals supplements is a starting point, but not enough if you want that edge as the pros. It's the small details that count, and it's these small details that will give you the edge over everyone els. I've compiled a list of what I have found to be the most important Vitamin Supplements you need for maximum muscle gains. I have also included the best whole-food sources you will find these vitamins. Vitamin B12 This is by far one of the most critical vitamins that must be included in your diet. It also goes by the name of cobalamin because it contains the metal cobalt. Vitamin B12 helps the body use dietary fats and amino acids more efficiently. The cool thing about these vitamin supplements is that you will be able to use your body's fat and protein as an energy source. This supplement is also important for maintaining your nerve cells and red blood cells, both of which are important when working out. You'll find B12 in Red meat, skim milk and whole eggs. Vitamin C Vitamin C is the perfect agent for controlling free radicals...the stress byproducts of hard training that interfere with muscular growth. It's main job is to suppress cortisol levels that come from a heavy workout. Cortisol is a hormone that lowers testosterone levels, therefore lowering your ability to build muscle. Since Vitamin C is a water-soluble vitamin, you should prevent boiling foods that may contain this vitamin, as they will be lost. Since they are water-soluble, the body readily absorbs them, therefore giving you the benefit right away. You'll find Vitamin C is foods such as Sweet Peppers, Oranges, Papaya, Broccoli, and Strawberries. Vitamin E Vitamin E also helps control free-radicals, just like Vitamin C. It helps protect the body from many substances by preventing oxidation to the body's cells. It is important for red blood cells and their longevity. It serves muscle oxygen supply and rentention as well. Since this is a fat-soluble vitamin, not much is lost during cooking. You'll find Vitamin E in Sunflower seeds, almonds, hazelnuts, Brazil nuts, peanuts, spinach, broccoli, mangoes, asparagus and sweet potatoes. Potassium Potassium plays a very important role in protein synthesis, and helps store water within muscles. This is very important if muscle growth is to be attained. Potassium is a mineral (an electrolyte), and is important for muscle contraction and growth. Some natural food sources are raisins, red meat, potatoes, bananas and cantaloupe. Selenium Selenium helps support the immune system, which plays a vital role in muscle recovery. If your body is overly taxed, then you're immune system will become weakened, which will have a negative effect on muscle growth. Some natural food sources are mixed nuts, tuna, codfish, red meat and turkey breast. Zinc Zinc is by far the most important mineral for building muscle. Zinc directly supports the body's ability to raise testosterone and IGF (insulinelike growth factor) levels. These are important hormones that will make your muscles grow. You may also like to know that the body uses Zinc in the formation of insulin, which is another muscle building hormone. Some good sources of Zinc are Oysters, red meat and chicken. Iron If you're not getting enough Iron in your diet, then you may have noticed a reduction in training intensity already. Iron is vital to supporting energy levels. This is accomplished by boosting hemoglobin and myoglobin. Some good Zinc sources are beef, poultry, fish, beans, lentils and spinach. Well, there you have it...the complete list of "Must Have" Vitamin Supplements and Minerals. Make sure you include these to your training diet. If you have any questions, concerns, or comments regarding this article...please contact me. Return from Vitamin Supplements to Bodybuilding Supplements Page.
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