BEST Vitamins to Build MUSCLE - Blog Kalori

Blog Kalori - Going to the gym and working out regularly is a great initiative to have a healthy life.

Some also do it for the love of bodybuilding and muscle growth.

But it is difficult to build huge attractive muscles only by working hard and lifting heavy weights.

To get the body you have always dreamed off you will have to keep in mind the muscle recovery part.

Also, providing the muscle with necessary supplements plays a vital role in its improvement post workout.

BEST Vitamins to Build MUSCLE

If you are working out correctly, it will definitely contribute to your overall fitness and fitness, but muscle growth will accelerate only with proper nutrition.

It does not matter if you’re a beginner at bodybuilding or an advanced lifter or a pro, all you need to know is that nutrition is the key to a strong, healthy and lean body.

If you have hit a plateau or want to gain a competitive edge, keep reading the article in its entirety to find out all the vitamins that speed up muscle growth.

The secret behind the world’s most famous bodybuilders is that they do not work on their muscles only in the gym but afterwards in the kitchen as well.

When you push your body to its limits, it needs supplements to function at its very best and if you do not provide it with essential fuel, even the best workout plan would not be able to fix the damage caused by a poor diet.

In an ideal world, natural food can provide us with all the nutrients and vitamins we need for muscle gain but unfortunately, it does not happen.

It is estimated that over 70 percent of Americans consume processed foods.

This tells us the type of diet we take and thus getting proper nutrients and vitamins from it is hard.

As per reports of Centers for Disease Control & Prevention, generally people suffer from vitamin D, vitamin B6 and iron deficiencies.

If you work hard to achieve fitness goals, it does not matter if you are an athlete, body builder or just regular gym goer, your body will require a special nutritional and a certain diet.

To make sure your body gets the extra energy to carry out the heavy work and your muscles to recover from it, you will have to take necessary vitamins.

Apart from vitamins, the body also requires protein, fats and carbs in large amounts when you go to gym regularly.

All these macronutrients help to promote lean muscle growth.

They also assist the body to recover and repair properly as well.

To function at its peak performance, the body also needs micronutrients in the form of vitamins, minerals and antioxidants in addition to macronutrients.

So let us begin with the list of vitamins that speed up muscle growth.

Vitamin D

Vitamin D is also known by the name of the sunshine vitamin.

The reason is because the sun is the main source of proving this vitamin.

Although sunlight is in abundance, still it’s hard to get the required amount as people do not stay under direct sunlight for longer periods of time.

Some have to work indoors while others live in a cold environment.

Vitamin D is vital for healthy bones.

It also supports protein synthesis, which keeps us healthy and strong.

Not only this, Vitamin D is also responsible for promoting nutrient absorption, and insulin.

Supplements for vitamin D can easily be purchased from the market.

Natural sources of food include fatty fish (salmon, tuna and mackerel), soy milk, egg yolk, beef liver, and cheese.

Vitamin B12

Vitamin B12 is responsible for producing red blood cells in your body.

Red blood cells are the oxygen carrying substance of blood and deliver it to the muscles.

Due to this, Vitamin B12 becomes a key element in muscle growth.

This vitamin is commonly present in most of the foods we eat, including fish, poultry and dairy.

As it is found in meat, it is mandatory for vegans and vegetarians to eat plant milks, soy and soya beans, and some fortified cereals as they are at higher risk of deficiency.

If your weight game is heavy, you should consider taking vitamin B12 supplements.

Vitamin B3

Niacin or Vitamin B3 gives you better pumps, and hence supports muscle growth as well.

Due to this reason, numerous bodybuilders and fitness models like to load up on this nutrient before their photo shoots.

Niacin is helpful in accelerating the metabolism of glucose along with limiting bad cholesterol.

As a result, the body is filled with healthy cholesterol.

It speeds up healthy hormone production as well.

This vitamin can easily be acquired through food, as it’s found in bananas, eggs, meats, fish and seeds.

Vitamin B6

When it comes to bodybuilding and muscle repair, the vitamin B family is the most powerful player.

Having the required amount of Vitamin B6, promotes the production of red blood cells.

It also raises healthy levels of nitric oxide.

Nitric oxide is produced naturally in the body and aids in better performance and endurance.

Greatest source of this vitamin are fatty fishes, especially tuna and salmon.

It can also be found in chickpeas, and bananas.

Chickpeas and bananas are your go to food items, if you do not like to eat beef liver, fatty fish, or meat in general.

Vitamin A

This vitamin is unparalleled in its importance as it supports protein synthesis along with the creation of glycogen.

Besides being beneficial for our eyes, Vitamin A fights free radicals, and supports healthy and strong bones.

However, the problem with vitamin A is that it can be made deficient due to a number of factors.

These range from alcohol consumption to illness like diabetes and also low fat diets.

Eggs, carrots and fatty fish are enriched sources of vitamin A.

Vitamin C

As common as Vitamin C is, most of us already know about it.

Since childhood mothers continuously mention it every now and then.

Most people use vitamin C to help boost their immunity.

Another function of this vitamin is raising antioxidant levels.

But, what they do not know is that it is also a great ingredient to repair damaged tissues.

When you are hitting the gym, this becomes a big deal.

Vitamin C is found in citrus fruits like oranges.

It is also found in leafy green vegetables and tomatoes.

Omega-3 Fatty Acids 

As per recent studies, omega-3 fatty acids which are in abundance in fish stimulate the exercise and nutritional response of skeletal muscle.

It also reduces post-exercise muscle soreness.

On top of providing support to our cardiovascular, eyes, joint, brain, and skin health, Omega-3s have been found to boost muscle growth and speed up their recovery.

The body’s requirement of omega-3 fatty acids can be acquired through foods such as walnuts, eggs, fish and avocados.

Fish oil supplements are also available in the market to boost your omega-3s intake.

Vitamin B2

For anyone trying to make big gains at the gym, Vitamin B2 is the key as it supports energy production.

Furthermore, this supplement can also work wonders for your muscle recovery after all the weight lifting because it reduces muscle soreness.

This reduces the muscle recovery time and enables one to get back to the gym quickly.

Biggest sources of this vitamin are lots of animal foods, including trout, beef, dairy and lamb.

Vegans have other options as well.

Vitamin B9 (Folate or Folic Acid)

The most vital element of muscle growth is Vitamin B9.

Artificial version of vitamin B9 is Folic acid which is produced by chemical biosynthesis while Folate is naturally occurring vitamin B9 present in various foods.

Its supplements are also available.

As claimed by a study, folate and vitamin B12 are required as a cofactor for energy production and the rebuilding and repair of muscle tissue by physical activity.

Vitamin B9 is also beneficial for growth and synthesis of new cells.

Another important task of this vitamin is to repair the damaged cells and tissues.

Sources of vitamin b9 include foods like avocado and spinach.

Otherwise, you will have to get a folate supplement into your daily routine.

Creatine

One of the classic muscle-building supplements is creatine.

It helps you to get stronger in quick time by allowing you to reach your maximum potential in every workout.

This amino acid occurs naturally in the human body but it is not directly involved with the growth of muscles.

What it does is it increases the intensity at which muscles can work.

This in turn, promotes growth.

In other words it provides you energy to work hard, increase your reps and performance and hence helps increase muscle size.

Creatine is present in natural foods like meat and seafood but only in small amounts.

Most of the time, people prefer to buy supplements.

Let us know what vitamins you have tried in the comments.

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