Bodybuilding
It's not just about building muscle. Its about building a quality of life. Bodybuilding can help your lifestyle in many ways. Not only does bodybuilding keep us healthy but it helps develop many other qualities as well. Bodybuilding allows someone to develop their dedication and focus to achieve goals. Practicing bodybuilding, and the dedication it demands, can therefore be used in several other areas of one's life. We believe that bodybuilding can contribute to a happier and healthier life. This is why we continually develop Natural Muscle with its main focus being natural bodybuilding. We will be consistently adding new features and we hope you will check back often to see them.
Please feel free to browse our bodybuilding sections. There are interesting areas on exercising, supplements, and vitamins.
Remember we believe in bodybuilding the natural way.
| Bodybuilding and Vitamins - Natural Bodybuilding | |
Bodybuilding and Vitamins Vitamins are an integrate part of any bodybuilding training routine. Whether you are focusing on natural bodybuilding or not, vitamins are essential. Vitamins are calorie free molecules that help your body with various essential functions. Vitamins help process fats, carbohydrates, and protein; essential There are several vitamin types (which can be found in our bodybuilding vitamins section) with each one having their own disease of deficiency. Any lack, or otherwise deficiency, of any vitamin will result in an unwanted symptom, or "disease of deficiency". Vitamin diseases range from Scurvy, Rickets, to even Pernicious anemia. So how do vitamins affect your bodybuilding goals and results? Well let's show some of the pros to supplementing with vitamins. Generally B vitamins maintain a healthy digestive system, very important, especially for bodybuilders. Vitamin C lowers cortisol, which has been linked to stress, and can naturally increase testosterone in the same way; which could increase your bodybuilding results. Vitamin C also produces collagen which helps with the prevention and recovery of injuries. If one is injured for a significant time period it can negatively affect their bodybuilding progress so avoiding down time is key. Vitamin E helps keep your body's immune system strong. With the extra stress that bodybuilders place on their body a healthy immune system is key in avoiding sickness. Not to be outdone, Vitamin A serves a wealth of benefits. Vitamin A aids in the production of Glycogen. Glycogen is the body's storage for energy, and specifically for, intense, strenuous, activity. Vitamin A also aids in the synthesis of protein; which (unless this is the first bodybuilding site you've visited) is  infinitely important for building muscle and thus, bodybuilding. Another reason why Vitamin A is particularly important is that the average North American diet is lacking in Vitamin A. Combine that with strenuous activity (bodybuilding) and maintaining a slim physique (through low fat dieting) Vitamin A deficiency is likely more common then you would ever imagine. |
vitamins
Vitamins are molecules. More specifically, vitamins are organic molecules that are required for proper health. Generally vitamins are gained through a person’s diet. Vitamin D for instance is an exception. It can be produced by the body when it is exposed to ultraviolet light.
If you are deficient in any vitamin you are at risk for a “disease of deficiency”. These diseases include, but are not limited to scurvy, rickets, and blindness. Not only do scientists believe that multivitamins are good for protecting yourself against any disease of deficiency but are now inclined to believe that proper dosages of vitamins may save you from various other, more common, diseases such as cancer and heart disease. Thus, making now more than ever, a great reason for you to start supplementing with a multivitamin.
Through this vitamin section of naturalmuscle.ca you will see and gain more knowledge about what each vitamin is for and how they each affect our lives. Take the information supplied here as a “beginners guide” to vitamins and be sure to do plenty of research before drawing any major conclusions. You’re on the right track to becoming a healthy person and bodybuilder. Happy training.
vitamin AVitamin A can be found naturally in eggs, liver, and milk. Many dairy products in North America are fortified with Vitamin A. It can also be found in vegetables such as spinach and carrots. Vitamin A is important for developing and maintaining healthy bones and good vision.
vitamin B1
Vitamin B1 can be found naturally in beans, pork (lean meat), wheat germ, whole wheat flour, cereals and fish. Fortified bread also is a significant source. Vitamin B1 aids in the process of converting carbohydrates to energy. It also increases muscle endurance which is great for any athlete but especially for bodybuilders.
vitamin B2
Vitamin B2 can be found naturally in legumes, lean meat, almonds, leafy green vegetables, eggs, and dairy products. Vitamin B2 (Riboflavin) like its counterparts also aids the body in converting carbohydrates into energy. Vitamin B2 (Riboflavin) is destroyed when exposed to light. The body does not store Vitamin B2 so deficiency can happen more readily. Vitamin B2 (Riboflavin) is a yellowy brown color which can be used for food coloring. It also should be noted that Vitamin B2 has poor solubility in many liquids.
vitamin B3
Vitamin B3 (Niacin) can be found naturally in eggs, poultry, dairy products, whole grains, lean meats, nuts, many vegetables, and fish. Vitamin B3 (Niacin) plays a big role at the cellular level. It aids energy metabolism and repairing DNA. Vitamin B3 can be produced by the liver but the process is slow and involves Vitamin B6 (pyridoxine, pyridoxal, and pyridoxamine) and the presence of certain amino acids. A deficiency in Vitamin B3 (Niacin) slows the metabolism. Bodybuilders do not want a slow metabolism as they want to stay extra lean, making it that much more important to them. In a case of extreme deficiency Pellagra can be a result.
vitamin B5
Vitamin B5 (Pantothenic acid) can be found naturally in legumes, eggs, whole wheat cereal, beef, and fish. Vitamin B5 (Pantothenic acid) aids in the process of breaking down proteins, carbohydrates, and fats. It is also required for the growth and maintenance of healthy hair. If one is deficient in Pantothenic acid (Vitamin B5) one can experience rheumatoid arthritis, allergy-like symptoms, and a loss in adrenal sufficiency. If one was to overdose common symptoms could include diarrhea, upset stomach, and fatigue.
vitamin B6
Vitamin B6 (Pyridoxine) can be found naturally in chicken, fish, wheat germ, eggs, beans, and lean meat. In the liver Vitamin B6 (Pyridoxine) is responsible for many reactions in amino acid metabolism. It also plays a role in the release of glucose from glycogen. A deficiency in Vitamin B6 (Pyridoxine) could cause skins sores, mouth sores, and nerve damage. An overdose of Vitamin B6 (Pyridoxine) can cause a temporary nerve damage to the extremities. vitamin B7
Vitamin B7 (Biotin) can be found naturally in chicken, egg yolk, dairy products and yeast. Vitamin B7 (Biotin) is responsible for fat and amino acid metabolism, cell growth and the production of fatty acids. Vitamin B7 (Biotin) can also aid in building strength for the hair and nails. If one is experiencing a Vitamin B7 (Biotin) deficiency they could expect brittle hair, dry skin, hair loss, and rashes. If a deficiency occurs for a prolonged period a change in mental state (depression) can occur.
vitamin B9
Vitamin B9 (Folic Acid) can be found naturally in lean meats, leafy green vegetables, whole grains, legumes, and beans. Vitamin B9 (Folic Acid) aids in the production of red blood cells and synthesizing proteins. A deficiency in Vitamin B9 (Folic Acid) could cause diarrhea, acne, sore tongue, and poor growth. If left unchanged could lead more seriously to anemia and possibly cancer.
vitamin B12
Vitamin B12 (Cyanocobalamin) can be found naturally in dairy products, eggs, meat, and shellfish. Vitamin B12 (Cyanocobalamin) aids in the production of red blood cells and is essential for healthy nerve cells. A deficiency in Vitamin B12 (Cyanocobalamin) can lead to anemia. Although the daily intake required is small, Vitamin B12 absorption in the human body is poor so higher amounts are required.
vitamin C
Vitamin C (Ascorbic acid) can be found naturally in citrus fruits (oranges, lemon, lime, grapefruit), vegetables, liver, and milk (human milk included). The best sources are fruits and vegetables. Vitamin C (Ascorbic acid) aids in the production of collagen. Collagen is required for healthy bones, teeth, and skin (among others). A deficiency in Vitamin C (Ascorbic acid) can lead to Scurvy; mild anemia, loose teeth, less immunity. For more information please visit this Vitamin C article. It includes a more in depth analysis of Vitamin C (Ascorbic Acid) and how it relates to bodybuilding.
Vitamin C, also known as ascorbic acid, is responsible for countless functions in the body. Most people are aware that vitamin C is great for helping to ward off colds but it has many other important function as well such as lowering blood pressure, relieving stress, keeping the immune system healthy and producing collagen. Vitamin C is also a powerful antioxidant. One function that vitamin C provides is producing collagen. Collagen helps to
heal injuries such as broken bones, lesions, sprained joints along with many other injuries. Because of vitamin C’s healing capabilities, it is thought that this vitamin can help muscles recover faster and better after a workout. It also may reduce pain and bruising associated with bodybuilding. Vitamin C also helps to give structure and maintain bones, teeth, cartilage, capillaries, veins and muscles. By strengthening arterial walls, vitamin C may lower blood pressure. It is responsible for many functions which help us live longer, healthier lives.
Intake
Humans do not have the ability to produce vitamin C therefore all the daily required amounts must come from either diet or supplements. The body processes vitamin C very quickly so it is important to make sure that vitamin C is part of your diet regularly. Because the body processes vitamin C so rapidly, many nutritionists suggest taking vitamin C three times per day. Humans also cannot store it making it even more important that vitamin C is a daily part of everyone’s diet. The USA Recommended Daily Allowance of vitamin C is 60mgs but many doctors and nutritionists suggest amounts closer to 500-1500mg per day for the average person. If you are considering bodybuilding or want help fighting off a cold, somewhere between 1500-5000mgs of vitamin C per day should be more effective. Because vitamin C is water-soluble, any excess of the vitamin that you have in your system is flushed out of your body through your fluids. Something else to keep in mind if you’re taking a vitamin C supplement is to take it in a liquid form as opposed to a pill form. Taking it in pill form makes it difficult for your body to absorb the vitamin properly.
vitamin D
Vitamin D, also referred to as Calciferol, has many functions in the body. Like many other vitamins, Vitamin D helps promote bone and teeth development. Vitamin D also helps with the absorption of calcium as well as muscle and nerve functions. There have also been studies that suggest the Vitamin D can help reduce, or even prevent, osteoporosis.
Intake
Dosage of Vitamin D in younger adults compared to middle aged (50+ years old) differs quite a bit. The basic recommend dosage for adults under 50 years of age is 200 UI, whereas the recommend dosage of Vitamin D for adults over 50 years of age is 400 UI.
Sources
Egg yolk, fish and liver are some of the only natural sources of Vitamin D. Fortified milk usually contains 400 UI of Vitamin D for every 4 cups of milk. More interestingly Vitamin D can be derived from sunlight. As sunlight reacts to the cholesterol in your body it can produce Vitamin D. Of course prolonged exposure to sunlight does have many negative side effects so only 15 minute exposures are recommended.
vitamin E
Vitamin E (Tocopherol) can be found naturally in nuts, wheat germ, milk fat, vegetable oil and green leafy vegetables. A deficiency in Vitamin E (Tocopherol) can result in neurological disorders. Vitamin E (Tocopherol) deficiency is very rare in relatively healthy humans because the body has large stores of the vitamin in it’s tissue.vitamin K
Vitamin K (Naphthoquinone) can be found naturally in soybeans, cereals, green leafy vegetables, cauliflower, and cabbage. A deficiency in Vitamin K (Naphthoquinone) can increase bruising and bleeding throughout the body. A deficiency in Vitamin K (Naphthoquinone) is uncommon because the body can produce enough even with low dietary intake.
Omega 3
Why should anyone bother with omega 3? Well there are several reasons. Omega 3 is called an essential fatty acid for a reason- it's essential. Omega 3 is thought to lower blood pressure, cholesterol, and keep you heart beat regular. Studies also suggest that omega 3 can help prevent cancer. If this isn't enough incentive it can also improve your mood; it is thought that it can improve brain cell receptors
