Typically, athletes in bodybuilding pay a lot of attention to their nutrition, which plays a role in the construction of the relief of the body. However, some forget about vitamins, which in the period of strength training is simply necessary for the body. Today, there are many substances which must be present in the diet of athletes, one of which is a b vitamin in bodybuilding it plays a special role.
During strength training the body in particular needs support with the use of nutrients. Spending a lot of energy and vital resources, the organism becomes vulnerable and weakened, so it is very important to replenish the reserves spent on only food, but also all the necessary vitamins and minerals.
The Whole group of vitamins b, usually denoted by "complex", and it consists of 8 vitamins which are water soluble and are not accumulated in the body. The supply of vitamins In needs to be constantly replenished from the outside, this includes:
Vitamin b bodybuilding is important because of all the drugs it is most necessary for building muscle.
The Body is keenly aware of the lack of a useful substance and strongly signals the need for replenishment of its shortage. If you lack vitamins, this may cause subsequent health problems.
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If the body lacks:
The Vitamin in bodybuilding, like any other substances, sports nutrition, you need to take in the required daily dosages.
About increased activity in training, the dose can be increased several times. However, it is necessary to familiarize yourself with the instructions for use of each particular drug.
Thiamin, or B1, is necessary for better absorption of carbohydrates by the body. Therefore, vitamin B1 in bodybuilding is very popular, because it is at the expense of carbohydrate produces energy for strength training.
If this substance in the body is not enough, in this case, carbohydrates, and proteins will be assimilated badly, as for the assimilation of 1 g of protein requires 2 g of carbohydrates.
Thiamin is found in cereals, bread, meat, rice, yeast, corn and nuts.
With a shortage of this vitamin in the body carbohydrates are broken not complete and the remains are deposited as fat. Therefore, athletes who want to achieve a relief of the body, it is imperative to pay special attention to the reception of Q1.
Riboflavin promotes protein metabolism in the body, and this is very important when strength training as the sport requires more consumption of vitamin B2. If you do not provide an additional intake of Riboflavin, muscle growth will occur very slowly.
B2 can be obtained from grains, milk, meat, eggs, cheese, peas, buckwheat, liver.
The Niacin, or nicotinic acid, produces energy from food, which helps to carry out intense workouts. Not difficult to guess that without sufficient B3 and, respectively, and energy, to talk about productive workouts and muscle growth is not necessary.
The Niacin is present in meat, milk, eggs, fish, legumes, potatoes.
Pantothenic acid also promotes the production of energy from food and the formation of cholesterol.
B5 can be obtained from meat, legumes, whole cereal grains.
As has been said, cannot exist without vitamins, bodybuilding, vitamin B6 is the most important in building the body. Protein - the building material for muscles, andpyridoxine helps to synthesize it.
The B6 is found in organ meats, rice, fish, soybeans, butter, bananas.
As B1, plays an important role of vitamin B6 in bodybuilding how to take it can be found in the instructions to the drug.
Pyridoxine produces insulin and other important enzymes in the body. For strength training athletes need this vitamin because it increases stamina and helps to mobilize fats.
Biotin synthesizes fatty acids and is involved in the generation of energy by the body. If vitamin B7 is not enough, you will not be the absorption of glucose.
V7 is in the yolk, brewer's yeast, mushrooms, legumes, cauliflower.
Folic acid is involved in cell division and the formation of nucleic acids.
The B9 is found in liver, green vegetables, milk, eggs.
Cyanocobalamin, or vitamin B12, in the bodybuilding promotes the processes of protein metabolism in the body synthesizes amino acids, activates the energy exchange. Another important function of B12 is to maintain the functioning of the nervous system controlling the muscles.
Is found in liver, meats, milk, fish, eggs.
Vitamin B12 is most valuable for athletes. Cyanocobalamin helps to burn fat and therefore simply irreplaceable for creation of the bump of muscle. Also an important function of this substance is restore the body after strength training.
B12, along with B1 and B6 takes part in the coordination of movements, applying to cells of oxygen, the contraction of muscle fibers. Cyanocobalamin especially important for athletes who follow a vegetarian because it is present only in foods of animal origin.
It is Possible to take both oral and injectable vitamin B12, in bodybuilding, the dosage may be greater than indicated on the packaging of the drug.
There are also vitamin-like substances of group b, these include:
It Was also found during the research that these items do not refer to vitamins and vitamin-like substances, but their use also has a beneficial effect on the body.
Vitamin b bodybuilding is extremely important not only to build a beautiful body, but also for health. You must understand that the vitamins are not synthesized by our body, should come only from the outside. For this you can consume the foods which contain all the useful minerals and b-complex, or purchased in pharmacies or stores, sports nutrition special vitamin complexes.
Sports is not only external beauty, but inner health, so it is with great care to approach this issue.
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Alin Trodden - author of the article, editor
"Hi, I'm Alin Trodden. I write texts, read books, and look for impressions. And I'm not bad at telling you about it. I am always happy to participate in interesting projects."
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