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SpinDistribute.com Article Directory

The following article was published in our article directory on June 1, 2015.
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Know the Top 7 Vitamins and Nutrients for Muscle Building

Article Category: Wellness, Fitness and Diet

Author Name: Jim Patterson

If you are focusing more on achieving aesthetic outcomes such as increasing the amount of lean muscle tissues or losing fat, being cautious about your dietary fat, protein, carbohydrates and total calorie consumption is important. These essential nutrients will have a direct impact on how your body composition transforms as time goes by.

However, it is essential to realize that merely being cautious about your basic macronutrient and calorie consumption will not necessarily promote your general health. To address this, you will have to look at your consumption of micronutrients most usually called as vitamins and minerals.

To promote better body functioning, you will have to ensure that you meet your everyday requirements of these vitamins and minerals. This will ensure that you have enough energy to sustain your workouts and help combat infection and diseases.

If you are trying to build your muscle mass, below are the top 7 vitamins and nutrients that you should be getting:

Zinc

Zinc is an essential nutrient that allows the body to synthesize the hormone testosterone, which boosts the process of muscle building. Zinc also promotes faster recuperation from workout, boosts the levels of infection-combating T cells and promotes fertility. Cheese, pumpkin seeds, pulses, eggs and red meat are some of the excellent sources of zinc.

Riboflavin

Riboflavin, also popularly known as vitamin B12 boosts the digestion process of fat, carbohydrates and protein that are converted into readily available energy. It also boosts the action of antioxidants in the body. Among the best sources of riboflavin are chicken, marmite, eggs, spinach and cornflakes.

Magnesium

Magnesium is an essential nutrient that naturally exists in the body fluids, soft tissues and muscles, It serves a crucial role in muscle contraction and aids in increasing the levels of readily available energy in the body. Magnesium also helps reduce muscle cramps and fatigue. Bran, nuts, seeds, garlic and green leafy vegetables are among the best sources of magnesium.

Copper

Copper is considered as the third most plentiful trace mineral found in the body. It helps safeguard the skeletal, nervous and cardiovascular system. Copper also helps strengthen the tendons required to lift weights. Among the excellent food sources of copper are sunflower seeds, crab, sardines in tomato sauce and peanuts.

Vitamin B12

Vitamin B12 is among the most essential vitamins that serve a crucial role in the conversion of food into readily available energy and the formation of red blood cells. Vitamin B12 also guarantees that the muscles and the brain are able to communicate efficiently which impacts body coordination and muscle growth. Offal, milk, meat, marmite and eggs are among the best food sources of vitamin B12.

Vitamin D

Vitamin D is among the best vitamins for muscle building. It promotes the body's natural ability to absorb phosphorus and calcium. Phosphorus is involved in ATP synthesis. ATP is the useable form of energy. On the other hand, calcium is crucial for muscle contractions. Sunflower seeds, yogurt, eggs, olive oil and oily fish are among the excellent food sources of vitamin D.

Since the body is not capable of synthesizing omega-3 fatty acids naturally, it is important to obtain them from the diet. Individuals who consume these essential fats were found to have healthier hearts and improved blood flow. Omega-3 fatty acids also help curb hunger, thereby boosting your weight reduction efforts. Among the best food sources of omega-3 fatty acids are walnuts, mackerel, salmon, flaxseed oil and Brazil nuts.

Keywords: health, crossfit, workout, vitamins, supplements, Increase Endurance, workout, recovery, improve memory, fitness, health equipment

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