If you are making efforts to build your muscles, you need certain nutrients to help maximize those efforts. And sometimes while building, you overstress and damage the muscles. Because of this, you also need certain vitamins for muscle repair.
When you are working to build your muscles, you know that workouts aren’t so easy. But then, your post-workout times could also tell on you as your muscles try to recover from the workout. Your body needs the right kind of support for both processes.
Think of the entire bodybuilding process like ongoing construction works. There are many “workers” playing their part to make sure the structure is successfully built. That’s the way it is with vitamins and workouts too.
Certain vitamins help to build muscles and repair them and some help feed your muscles with other nutrients. And yet, some others are working to help burn off fat. Others, on the other hand, boost your body’s metabolism and improve muscle contraction.
The list of the roles that nutrients play is endless. But the bottom line is that you can’t successfully build or repair muscles without proper nutrition. We know that sleep and proper exercise are very vital. But you must also give your body proper nourishment with the right vitamins and nutrients.
All the famous bodybuilders in the world agree that the gym is not the only place where bodybuilding happens. They say it also happens at the dining table. Let’s show you the best vitamins for muscle repair.
The Best Vitamins for Muscle Repair
1. Vitamin D
This is the popular sunshine vitamin. People call it by that name because sunlight can supply this vitamin to our bodies. As such, you might not be getting enough vitamin D if you work in an enclosed office or you live in a state that’s not sunny.
Vitamin D is vital for healthy bones. It also supports protein synthesis. Remember, you need healthy bones to work out and you need protein to build and repair your muscles. Surely, you need the functions of this vitamin not only to remain strong and healthy but also for muscle building and repair.
2. Vitamin B3
This is the vitamin popularly known as Niacin. It supports the growth of muscle tissue. You will be amazed to find out that lots of fitness models and bodybuilders load themselves up on B3, especially before photoshoots because of its benefits.
You can easily get B3 from your diet. It’s abundant in bananas, seeds, eggs, fish, and meats. If you need more, you can get it from supplements with your doctor’s approval.
3. Vitamin C
Almost everyone knows about this vitamin. Most mothers insist that their children take this amazing vitamin. And the reason is not far-fetched. It has many health benefits.
We know that vitamin C is great as an immunity booster and antioxidant. But it also helps with protein synthesis and the repair of damaged tissues. Abundant amounts of Vitamin C are present in delicious foods, such as tomatoes, leafy greens, and citrus fruits (like oranges).
4. Vitamin B2
B2 is an amazing vitamin that supports energy metabolism. You definitely need it if you want to achieve big gains from your gym session. More so, it does amazing wonders when you have lifted weights. It reduces muscle soreness.
People who use B2 supplements find that their muscles recover faster and they can return to the gym earlier. If you prefer natural sources, you can get B2 from various animal foods. These include trout, lamb, beef, and dairy.
5. Vitamin A
This vitamin has no equal when it comes to glycogen creation and protein synthesis. But aside from these, it also works wonders for eye health and has antioxidant properties. What’s more, it supports healthy and strong bones.
You can get this vitamin from eggs, carrots, and fatty fish. You could also take supplements if your doctor says it is okay for you.
6. Vitamin E
This vitamin helps to flush metabolic waste out of your body. These are the waste products that your body generates when you exercise. Without it, there would be massive internal inflammation and free-radical damage in your body after each of your workout sessions.
You can get vitamin E from seeds, nuts, greens, fruits, and shrimp. You can also take supplements. But make sure you carry your doctor along.
7. Vitamin B9
People also call this vitamin folic acid or folate. It is a great vitamin for growing muscles. It naturally occurs in foods like whole grains, beans, lettuce, and citrus fruits. You can also get it in the form of supplements.
8. Vitamin B12
You need B12 for energy production, as well as for rebuilding muscles and repairing them. The enzymatic processes that help you build muscles when you exercise require this vitamin as a coenzyme. You also need it for repairing damaged muscle tissue.
Rich B12 sources include animal foods like fish, milk products, and meat. If you are not getting enough B12 from food, you should consider supplementing.
9. Selenium
This nutrient is essential for muscle building and repair because of its antioxidant benefits. Aside from this, it boosts mood and improves your performance during workout sessions. Great sources of selenium include fresh tuna, Brazil nuts, and sunflower seeds.
10. Magnesium
You can find magnesium in your muscles, body fluids, and soft tissues. This nutrient plays an important role in reducing muscle cramps and fatigue after a workout. This way, your muscles get to recover faster. Great magnesium sources include leafy greens, seeds, garlic, bran, and nuts.
11. Calcium
Your body needs calcium for strong teeth and bones. You also need them for energy metabolism and muscle contraction. You need it for an effective workout that helps you build and repair muscles faster.
12. Copper
This is the number 3 most abundant mineral in your body. So you can guess that it benefits cuts across many systems. One of them is that it helps strengthen your tendons and helps your weightlifting to be more effective.
That way, you won’t strain your muscles too much during the session and they will repair faster. Great copper sources include peanuts, crab, sunflower seeds, tomatoes, and sardines.
Conclusion
You need nutrient vitamins for muscle repair and growth. You should eat the right foods to get the required nutrients. If you can’t get enough of them from food, you can consider taking supplements. But make sure you carry your physician along.