Vitamins
Vitamins are organic compounds.in small amounts is absolutely necessary for normal physiological and metabolic processes in the body.The volume of food the vitamin is low, but their value is enormous for the body.Most vitamins are not synthesized by the human body and must come from food and in food supplements.The best source of vitamins are fresh whole foods.To ensure reception of fresh food in quantities.needed for the growing bodybuilder.difficult even under ideal conditions.
Vitamin C
Vitamin C – is the "king" muscle "mass".That depends on vitamin C absorption of dietary protein and the subsequent synthesis of new protein structures.particularly in the muscles.Vitamin C is a powerful stimulator of muscle anabolism.However, bodybuilders take it should be carefully.This vitamin is synthesized by the body itself.Excessive intake of vitamin C from food can block their own production of vitamin like this.as it does with sex hormones while taking artificial hormones – steroids..
Pyridoxine (vitamin B6)
Athletes have an increased need for pyridoxine.because it is involved in all processes of growth of protein tissue.and above all in the muscle.The best sources of vitamin – natural.These include yeast, liver, cheese, cabbage, potatoes, peas, buckwheat.
Thiamine (vitamin B1)
This vitamin is important for bodybuilders, catastrophically, because from it depends entirely on carbohydrate metabolism.If thiamine in the body is missing, eaten carbohydrates are not digested.Moreover.in the body accumulate toxic intermediate products of carbohydrate metabolism – lactic acid and pyruvic.
Vitamin D
Because of this vitamin in the body is the absorption of calcium and phosphorus – two minerals.extremely necessary for muscle contraction.Lack of vitamin D leads to a drop in strength and strength endurance.Interestingly.that vitamin D may be formed in the body itself under the action of sunlight on the skin.mainly.ultraviolet spectrum.That's why a moderate stay at the beach turns into an increase of the physical tone.Studies have shown.artificial ultraviolet irradiation weightlifters in the solarium of the results leads to an increase of 4-5%.
Niacin (Vitamin BS)
This vitamin is involved in 60 metabolic processes designed to extract energy.In the case of an acute shortage of niacin the body itself is able to synthesize it from amino acid called tryptophan.Once niacin in the form of the drug "nicotinic acid" was used by professionals before entering the runway.Loading dose of the drug exhibits krovetnyusnye vessels.and because a competitor is more relief.Take niacin at high doses (50-100 mg) during the training can not be predsorevnovatelnogo.This vitamin blocks and almost completely ceases to "burning" of fat.
Vitamin E
Higher doses of vitamin E is widely used in modern sport in times of shock training.This is explained by the ability of vitamin E to regulate muscle activity, preventing fatigue.Simultaneously, vitamin E acts as an important regulator of protein metabolism in muscle and affects the normal functioning of the glands of the field.Those, in turn, continuously provide the most important bodybuilding hormone – testosterone.
Vitamin A
Vitamin A is involved in the creation of new muscle cells.It is clear that the deficit can be reduced to zero post-exercise recovery.Second, vitamin A determines the rate and amount of glycogen formation in the body.So.depend on it not only the density of the muscles and their volumes.but also the capability of the bodybuilder to the high-intensity.requiring high energy.training.A huge problem is the fact that this vitamin is well absorbed only in its natural form.Tablets and capsules can help a little.Today, however,.in this age of canned and stored food for a long time.a daily rate of vitamin A through food.practically.not.This is due to the fact that vitamin A is easily destroyed in the air, under the action of sunlight and acids.That's because for a bodybuilder to deliberate enrichment diet products with high content of vitamin A liver.cream.Cheese.fish oil.
Riboflavin (vitamin B2)
Between muscle volume and the assimilation of vitamin B2, scientists noted a steady relationship.This is explained by the participation of riboflavin in protein metabolism.Studies have shown that practicing any sport cause an increased consumption of vitamin B2.In this regard, professional athletes must take it further.Excellent source of riboflavin are eggs, liver, buckwheat, oatmeal.
Biotin (Vitamin H)
This vitamin plays an important role in the metabolism of amino acids.and in the processes.providing muscle energy.Often it is biotin deficiency causes slow growth of muscle "mass".Lack of vitamin may arise by virtue of a common habit among bodybuilders eat eggs raw.In the human intestine biotin communicates with another compound of egg protein – avidanom.As a result, formed indigestible compound that destroys any sense of biotin method.While receiving raw egg white and is considered among bodybuilders, more efficient.but it stands to give not only because of the blocking of vitamin H.Raw eggs carry a risk of severe gastrointestinal disease – salmonella.
Cobalamin (vitamin B12)
The main importance of this vitamin for bodybuilders is.that it directly affects the growth of muscle.as involved in the processes of protein metabolism and amino acid synthesis.In addition, it activates the energy balance in the body.It is also important.that he supports the livelihoods of the nerve cells of the spinal cord.through which the overall management of the muscles of the body.Vitamin found only in animal foods such as liver, beef, chicken, eggs, cheese, fish.According to some nutritionists, consumption of white bread, especially yeast, impairs absorption of vitamin B12.That's why bodybuilders recommend eating only black bread yeast does not.if not go with the grain for cereals.
