The process of muscle growth involves hundreds of different chemical reactions. You may know that to grow muscles, you need to eat more meat and absorb protein from it, but in fact, vitamins also play an important role in this chemical process. In this article, let’s take a look at what vitamins are important for muscle growth and what foods they can be found in?
Vitamins and minerals are catalysts for human growth and can protect, repair and promote growth of muscle tissue. If the body lacks these two elements, muscle growth will be slowed or blocked. For those of you who often exercise in the gym, you should absorb 13 basic vitamins and 25 minerals every day, 7 of which are important components for building muscles. An adequate supply of vitamins can not only improve exercise effects, but also allow muscles to fully recover and rest. Here are some important vitamins for muscle growth:
1: Vitamin A:
In addition to being good for eyesight, vitamin A can also promote protein synthesis and bone development, which is extremely important for physical growth. It can also improve the body's own immunity. Vitamin A is also called carotene, which means that carrots contain a lot of vitamin A. In addition, broccoli, spinach, and lettuce are also rich in vitamin A. Take carrots or broccoli as an example. You can consume about 200G a day to satisfy your body.The need for vitamin A is over.
2: Vitamin B:
B12: Vitamin B12 plays a very important role in regulating fat, carbohydrates, and proteins so that they can operate more rationally in the body. It is a good nutritional blender. Vitamin B12 also has important functions such as strengthening memory, improving concentration and promoting cell development. It is also good at increasing appetite, giving you more appetite to take in more nutrients. B12 is mainly found in fish and meat. However, it is not easily attracted to the human body, so many people buy vitamin B supplements specifically to eat. At the same time, it will be ineffective when it meets vitamin C, so many people say that it is best not to eat seafood with fruits for this reason.
B6: It is related to our daily protein intake. People with high protein intake must eat more, otherwise it will easily cause yellow urine.
B3: An important component of hormones and the most important substance for maintaining a healthy digestive system. Many friends report that they have digestive problems, which are related to insufficient intake of this substance. It is very rich in peanuts.
B1: Tomatoes contain a lot of vitamin B1, which has a good effect on promoting digestion and increasing appetite.
3: Vitamin C:
Everyone should be very familiar with it. It has the effect of improving immunity. For fitness people, an illness can make your fitness efforts for several months in vain. Therefore, it is very important to prevent the body from being affected by the disease. Note that vitamins can easily decompose and deteriorate when exposed to high temperatures. Many athletes eat raw vegetables such as lettuce in order to retain vitamin C to the maximum extent.
4: Vitamin D:
It can promote body growth and is mainly derived from egg yolk and animal liver. Enough sun exposure is also very beneficial in promoting vitamin D synthesis.
5: Vitamin E:
It has beautifying and anti-aging effects. Because it is antioxidant, it can well promote the secretion of male hormones or estrogen, including improving sperm quality and slowing down muscle atrophy and other problems. Vitamin E is mainly found in vegetables, beans, and vegetable oils.