Vitamins in bodybuilding. All you need to know.

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It so happened that the topic that today we analyze - vitamins bodybuilding (fitness), quite often bypassed and do not pay enough attention to her, but in vain. After all, vitamins help the athlete improve the quality of their training and generally raise the physical and emotional activity to a new level.

I will try to tell you as much detail about the vitamins, namely: what they are, the functions assigned to them, it is necessary to include in your diet in order to increase their levels in the body, as well as analyze Pharmacy-practical side.

In general, we will not for a long time "rassusolivat" begin our review, let's go ...

What are vitamins and why they pay so little attention?

We all know (and I have repeatedly said in my previous articles) of such nutrients supply as proteins , fats andcarbohydrates . The first - build muscle, the latter - are stored in a depot, and others - provide energy for the body to his life. But that's about the fact that the effectiveness and completeness of digestion of food components depends precisely on such micro-catalysts, such as vitamins and minerals - they know not all. This, in turn, often gives rise to the phenomenon of lack of trace elements in the body and, as a consequence, inhibition of regenerative processes and hypertrophy of muscle fibers. Yet the whole point lies in the fact that sometimes these vitamins is not enough even from the fact that people unknowingly consume not just the products, ie, in its food pyramid like food components given the latest (the upper side, the aisle :)) place.

Well, let's understand why vitamins in bodybuilding should play an important role and, in general, what is the use of these.

Thus, vitamins (from the Latin vita - "Life") - is a nutritious food components, biologically active organic compounds that are essential for our body to maintain their livelihoods. They are not synthesized by the body and come from the outside, i.e. or dietary supplements.

Note:

Vitamin deficiency - a lack of vitamins. The most actively makes itself felt during the spring, when the body after the winter "hibernation" is experiencing an acute shortage of "vital amines" and get them nowhere yet.

The main function of vitamins is:

• launching biochemical reactions that affect the growth and preservation of muscle - i.e. it is a catalyst for hypertrophy;
• regulation of metabolism (metabolism) ;
• aid in the synthesis of energy;
• regulation of neuromuscular activity
• protecting cells from damage.
• strengthening of the bone skeleton.

The role of vitamins many beginners (and not only) athletes is underestimated, and yet, these micronutrients significantly increase the activity of enzymes involved in the biochemical processes of protein synthesis (not, well wrapped :)) . In addition, without them you will not be able to build quality muscle, for all incoming food macronutrients just lie "dead" load in the body. Ie no conversion processes of active substances in the building elements will not occur.

Note:

There is such a disease, such as osteoporosis - when the bones become thinner and as a consequence, muscle mass decreases. This all happens because of a shortage in the body of a certain group of vitamins.

Since almost all men (and sometimes some of the ladies) are interested in the growth of muscle mass, you need to remember is that any process of hypertrophy is accompanied by the release of energy, and it is (in turn) "connected" with the vitamins. They also participate in the formation of contractile protein.

Total vitamin 13, and character assimilation they are classified into:

• fat-soluble  (A, D, E, K) ;
• water-soluble (B and C) ;

Fat-soluble vitamins are not always require daily receipts, so if their stocks are sufficient, the body will just take them out of their "nest egg" and to start up in business. Can accumulate in body tissues (primarily the liver) with a cumulative effect - i.e. to the toxic dose.

Water soluble vitamins - a compound of the complex B (B1, B2, B3, etc.) , as well as folic / pantothenic acid and biotin. They are practically insoluble in fats (but well in water) and do not accumulate in the body (except for B12) , the excess of excreted in the urine. The dosage of these vitamins is substantially higher than the fat-soluble.

Man - this is a walking "gidrostruktura" and because its muscle cells are mainly composed of water, it turns out that the greater the weight of the athlete, the more vitamins can rastvoritbsya in its muscle tissue. Thus, there is a deficiency of micronutrients in other tissues that tell us about the increased requirements of water-soluble vitamins, compared with ordinary people.

Let's take a more detailed look at each particular form, and figure out what these should need and what functions are performed in which the product contained, and other miscellaneous. Most clearly understand this will help us a summary table.

Note:

I'll try not to overload you with all sorts of abstruse terms, but only give a practical and applicable in life information.

Thus, water-soluble vitamins (see. picture) .

For fat-soluble vitamins table looks like this (see. picture) .

It is said that Mother Nature would have it - our body can not own (or able, but very meager amounts) he needs to synthesize vitamins, and can only get them from food or in the form of medicines and food supplements.

And since Water-soluble vitamins are not stocking up for the future (unlike fat-soluble) , it is extremely important to a sound approach to their correct dosage and in the percentage of its food pyramid . In this case you can easily help the data table. On this basis, you can adjust your diet the ratio of vitamins and find out what "the amine of life" is not enough, and the public - in abundance.

Note:

The need for vitamins increases on average 1.5-2 times in people with active lifestyles, and it is: athletes, bodybuilders, fitness ladies and young mothers.

In general, analyzing the table data, it can be concluded that either diet must necessarily include the following products:

• milk, cottage cheese, sour cream, eggs;
• grain breads, bran (wheat, rice) ; cereal porridge;
• liver, saltwater fish, seafood (mussels, squid) ; lean meat birds;
• legumes (lentils, beans) , seeds (pumpkin, etc.), nuts; oils (fish oil, linseed oil, mustard) ;
• citrus (grapefruit, oranges) , berries (raspberries, currants, rose hips) , greens (celery, cilantro) .

Enable or increase the dosage of the above products, you will feel the powerful surge of strength, weight and performance, heavy endurance training will be given an order of magnitude easier.

Now let's talk about the practical side of the use of vitamins, namely ...

Yet something about "Amen life." Drugstore or expensive vitamins, what to choose?

It is necessary to constantly adjust the percentage of vitamins consumed, for example if a predominant carbohydrate diet, it requires an increased intake of vitamin B1, if the main components are proteins of plant origin, attention should be given vitamin PP (B3) .

The most effective method of consumption of vitamins in bodybuilding is considered a combination, that is, when there is a combination of the interaction of individual vitamins and occurs the phenomenon of synergism (increased positive effect) . For example, the following combination of vitamins can achieve synergy:

• B1, B2 and PP;
• B12, B6 and C;
• B1, B2, B6 and C;
• C and P.

Now I want you to remember something. In general, it is assumed that more than vitamins found in fruits, rather than in animal products, but it is not, and confirmation of my words, are invited to refer to the following table (see. picture) .

Blue highlighted values ​​close to normal dealing with the weights athlete.

By analyzing this table, we can conclude that the most rich in vitamins has a beef / pork liver, and not some kind of fruit. They just ahead of animal products on the content of vitamin C, but this is not the only essential vitamin, is not it?

Moral. You should not assume that the fruit - this is the most promising and balanced source of vitamins, it is (as you'll see) is not so. Go ahead.

When people talk about vitamins in bodybuilding, mean, more often, a special vitamin-mineral supplements or pharmaceutical drugs in its pure form. Here are some of them and we'll talk in more detail.

In the initial phase (up to 1 year) in the gym should be minimized or even limit your body in different kinds of chemistry. As part of the same vitamins, you should pay attention to the pharmacy, canned products. Let's look at the most "running" (money available) vitamins and their complexes, which can be found at any drugstore.

So, the first in the queue, it's ...

Complivit  (price of  150 p)

While on the packaging and in black and white that the product is intended for children from 7 to 12 years, yet the description can be found in the following line: "is used to increase the body's resistance at elevated physical activity and regular exercise." Therefore, you can use this complex as a vitamin supplement when doing weight training.

Alphabet effect (the price  of 180 p)

Positioned as a vitamin-mineral complex for people with high physical activity. A distinctive feature is splitting into 3pills: morning, afternoon and evening doses (just like in the Matrix, but still "spare tire" added :)) . This approach is due to the gradual assimilation of priority.

Vitrum Perfomens (price of 500 p)

It is often found in drug stores. According to its intended purpose refers to a multivitamin complex, used for long-term mental and physical activity - and this is exactly our case.

Dinamizan (price of 400 p)

In its composition contains components such as vitamins, minerals, amino acids, and ginseng extract. Intended purpose - the use of high physical and mental stress in order to increase stamina, performance and concentration.

Gerimaks Energy (the price of 250 p)

It contains in its composition ginseng and green tea. Also designed for athletes experiencing severe physical exertion.

Undevit (price of 30 p)

The most famous and cheapest of the presented. Contains in the structure 11 of vitamins that one behind "komplivit". Do not positioned as a complex for athletes, but it is very often used the latter.

Now let's compare the rate of intake of vitamins for athletes during intense and strength training (see. picture) .

Note:

Fill color: 1) red - the perfect ratio; 2) yellow - very close to the rate structure; 3) green - close to normal; 4) no fill - vitamin is missing.

Judging by the results of the table, cheap "Undevit" in its composition is almost no way inferior to more expensive counterparts (Gerimaks and Dinamizan) . According to the composition and rate of consumption honorable first place is "Vitrum", followed by "Undevit" and bronze - at the "Alphabet Effect." What follows - "Gerimaks", "Dinamizan" and the tail drags "Complivit."

Thus, the best option for pharmacy novice bodybuilder can become "Vitrum Perfomens." Well, and if they have the "toad" crushes (:)) , then "Undevit" you in the mouth and forth to the gym! Of course, the latter does not provide you with all the necessary components, but still the price for someone can cygrat crucial, and the last at least 16 times less (in comparison with the same Vitrum) . On the money saved can "stock up" the same ascorbic acid, glucose, and all sorts of Vitaminka.

Yes, "Undevit" - is not universal vitamin and it is necessary to add another handful of different top, but for some it can become quite a dream. So watch yourself, my job - to tell your business - to take note of and draw conclusions.

Actually, on vitamins for today, we will say good-bye.

Afterword

So, what I want to say in conclusion.

Vitamins in bodybuilding are playing a very important role, much more than they take up too much. Of course, a balanced diet food - this is the main, but not the only way to get all the required vitamins, it is also necessary to resort to a special vitamin-mineral complex and additives.

So take extra vitamins, and your strength gains and muscle volume not keep you waiting! Good day, I was pleased that this time you spent on the pages of " The ABCs of Bodybuilding "until we meet again!

PS. As always, comments are waiting for their turn, so share your thoughts about the vitamins, useful articles and other miscellaneous.