Those who wish to increase their weight may be struggling to actually gain weight no matter how much they exercise. While a diet rich in protein is the way to go, many people are turning to bodybuilding vitamins to help the process along. Let’s see what’s considered the best multivitamin for bodybuilding and whether this strategy is effective:
Importance of Multivitamins for Bodybuilding
Whether you’re trying to lose fat, increase muscle mass or do both simultaneously, you need to understand the importance of nutrition to achieve your goal. A nutritious, balanced diet (along with supplements when required) is equally important as having a good workout routine. Even the best workout plan will not be enough to fix the damage that poor eating habits cause your body.
You need both, a healthy and safe exercise plan and strong support from a complete diet. But just eating healthy food is typically just enough to maintain your current weight. If you want to increase it rapidly, you’ll often need to supplement your diet.
Like a healthy diet, taking a multivitamin for bodybuilding is also an essential part of the recovery phase. When you work out, you’re literally causing micro-damage to your muscle fibers.
This leads to the muscles healing themselves, which in turn is how you get more muscle mass. Without access to sufficient amounts of the basic vitamins, minerals, and proteins, the body will not heal properly.
That’s right, you don’t just need loads of protein for bodybuilding, you need all the usual vitamins too. The best multivitamin for bodybuilding will contain ample amounts of a range of vitamins. Let’s look at the most important vitamins you’ll need to ensure healthy muscle recovery.
7 Best Vitamins for Bodybuilding
Listed below are some of the best vitamins that are ideal for bodybuilding:
Vitamin D has been given the nickname “the sunshine vitamin,” and that’s because we get it from sunlight. However, it’s hard to get the amount you need when you work indoors or don’t live in a sunny state. The vitamin helps you maintain healthy bones and support protein synthesis, which is what we need to stay healthy and strong.
Vitamin D also helps promote nutrient absorption, mood balance, and insulin. And when we’re older, it can especially affect us.
You can get vitamin D supplements here. Although it can be difficult to get enough vitamin D from diet alone, eating plenty of fatty fish (think tuna, mackerel, and salmon), soy milk, beef liver, egg yolk, and cheese help keep levels of this important vitamin high.
You may want to take vitamin D3 with vitamin K2, which is an important pairing.
Vitamin D allows you to absorb calcium, which vitamin K then directs appropriately to build bone. Without vitamin K, calcium can build up in your arteries instead of your bones and contribute to heart disease.
Vitamin B3 (Niacin)
This vitamin is useful for overall health, it can help stimulate the production of good cholesterol and decrease bad cholesterol synthesis. Additionally, it is famous among the fitness and bodybuilding crowd since it helps with muscle growth and repair, increased testosterone production and better metabolism.
Noticing a trend here? The B vitamin family are power players when it comes to bodybuilding and muscle repair. You’ll want to get enough of these vitamins, as they can promote red blood cell production and healthy levels of nitric oxide (which is produced naturally in the body and can support performance and endurance).
To get this into your diet, you’ll want to add fish (especially fatty fish, like albacore tuna and salmon), chickpeas, and bananas.
If you’re not into beef liver or fatty fish, or if you don’t eat meat, chickpeas and bananas are your friends: One can of chickpeas, for instance, delivers over 55 percent of the daily recommended amount of B6. Think about supplementing with a B6 vitamin as well.
This important vitamin is required for the production of red blood cells, which is a core factor in developing stronger muscles. Red blood cells transport and deliver oxygen throughout the body, without good blood circulation your cells (including the muscular cells) will not function properly.
Vitamin E supplements have proven highly effective in controlling free radical levels in the body—even in excess, as is the case for bodybuilders exerting continuous physical stress on themselves.
Vitamin E has the potential to reduce the prevalence of free radicals and, by contrast, alleviate their attack on the pituitary gland, so it can return to producing much-needed hormones for muscle growth.
As a lipid-soluble vitamin, bodybuilders don’t need to worry about passing Vitamin E through urine or sweat. Instead, it’s stored in fat until needed. Even bodybuilders—who typically sustain single-digit body fat percentages—benefit from Vitamin E reserves when supplementing regularly.
Vitamin E specifically the natural d-alpha-tocopherol compound within the Vitamin E family—is a highly effective antioxidant. When interacting with free radicals, it donates an excess electron to stabilize ROS, nullifying their effect on healthy cells.
This is likely the one vitamin you know all about; most of us have been taking it at our mother’s request since childhood! Most people use vitamin C when it comes to boosting their immune function and upping their antioxidant levels.
This vitamin can even help repair damaged tissues, which is a big deal when you’re hitting the gym. You can find it in loads of delicious foods, like tomatoes, citrus fruits (think, oranges), and leafy greens (like kale).
This vitamin is unparalleled, as it supports protein synthesis and the creation of glycogen. It also helps our eyes, fights free radicals, and supports healthy, strong bones. The problem with vitamin A, however, is that it can be made deficient by lots of environmental factors — alcohol, illness (like diabetes), and low-fat diets. Easy ways to eat vitamin A include eating eggs, fatty fish (are we noticing a trend, here? Fatty fishes are good for you!), and carrots.
Make Good Nutrition a Priority
In the end, exercise goes hand in hand with smart and thoughtful nutrition and supplementation. Don’t waste your efforts or stop your gains by neglecting your vitamin and nutrient intake!
Eat clean, whole, colorful foods, drink lots of water and give your body that extra edge by taking professional-grade supplements. From protein supplements to amino acids, our online store provides everything you need to stay fit and healthy and optimize your workouts.