What Vitamins Should I Be Taking
As always, it is a good idea to consult with your doctor before starting to incorporate new vitamin and mineral supplements into your diet. Not only will this help you avoid potential health complications and conflicts with medication, but you can find out what vitamins you should actually be taking to address your bodys unique deficiencies. Additionally, be sure to ingest small amounts of your chosen vitamin supplements at the beginning of your new routine this will allow you to be more aware of how each supplement affects your body as you introduce it into your system.
While every persons supplementation with vitamins will look different, here are a few standard formulas that most individuals can benefit from:
The Best Vitamins For Rebuilding After A Workout
Strenuous training sessions can take a toll on your body, especially if you’re not focussed on the recovery process. Post-workout vitamins and minerals, as well as, protein, carbohydrates and adequate hydration are critical to helping your muscles rebuild and recover after exercise.
Video of the Day
The Best Multivitamins For Bodybuilders & Athletes
Finding the multivitamins that are best suited for bodybuilding is an important issue that should be asked by all male bodybuilders. When it comes to multivitamins, the vast selection that is currently available on the market presents a significant challenge: which vitamins are essential for the development of muscles? Where can I find a list of the components that my multivitamins ought to have?
When it comes to multivitamins, there are some decent multivitamins and there are some fantastic multivitamins however, what makes one multivitamin good while another multivitamin amazing? There are particular nutrients, including vitamins and minerals, that are essential for any multivitamin to have. A particular blend of these components that distinguishes them from merely being “excellent” multivitamins.
You May Like: What Is The Best Vitamin C Serum For Face
Priority #: Whey Protein Powder
Why it made the list: Whey tops the list of mass-gain supplements because its the most crucial for pushing protein synthesis. Whey is a milk protein that has a high level of branched-chain amino acids . Bottom line: Whey takes the crown because it digests fast and gets to your muscles rapidly to start building muscle. Whey also contains peptides that increase blood flow to the muscles. This is why we always recommend consuming whey protein immediately after training.
How to maximize its effects: Take 20 grams of whey protein powder in the 30 minutes before working out, and take 40 grams within 60 minutes after training. Also consider taking 20-40 grams of whey immediately upon waking every morning to kick-start muscle growth. Your best bet is to choose a whey powder that contains whey protein hydrolysates or whey protein isolate.
2 of 11
Fat Loss Vs Muscle Gain
If you want to maximize fat loss, then pick a fat burner along with a post workout protein. This combination works best to target that stubborn fat storage, while at the same time helping your muscle cells recover faster for the next session .If you want to build muscle mass, then itll take a bit of a different approach. Some of the best supplements for female muscle building would be creatine and BCAAs, which your body will need to create new fibers.
Also Check: When To Start Taking Postnatal Vitamins
Vitamins And Minerals That Aid Sports Recovery
A nutritionally sound diet and proper hydration are essential to perform at your best and one way to make that happen is to make sure you are getting enough vitamins and minerals to aid in your recovery. These micronutrients play crucial roles in enhancing the repair and recovery of your muscles and bodily systems. They also are necessary for recovery from training, along with the macronutrients carbs, proteins, and fats.
Additionally, they all play different roles in your recovery. Some vitamins and minerals help reduce pain and inflammation others promote healing and may reduce the risk of injuries. Here we discuss how vitamins and minerals play a role in sports recovery and how to make sure you are getting enough.
How National Bodybuilding Co Bodybuilders Multivitamin Can Benefit You
We like National Bodybuilding Co. because the ingredients are not trademarked, which means that they are fully transparent. This allows us to see exactly what goes into it and what benefits you should expect to see with daily use.
Faster Muscle Growth
National Bodybuilding Multivitamin is jam-packed with ingredients that aid muscle growth.
- Firstly, your body requires Vitamin A to grow and repair bodily tissues, including muscle tissue.
- Your body also needs Zinc to make proteins and DNA.
- Vitamin D has also been proven to increase muscle strength and reduce injury .
- Molybdenum aids enzymes that are the building blocks of muscle.
- Manganese further promotes muscle growth.
- Vitamin A, Vitamin E, Vitamin C, Selenium, and Manganese are powerful antioxidants that reduce oxidative stress and inflammation .
- At the same time, B vitamins transport oxygen to your muscles, increasing hypertrophy.
All of this works to recover your muscles quickly and efficiently.
More Energy and Better Wellbeing
- B vitamins are a well-known mood enhancer that brings increased focus and mental clarity .
- Vitamin C is also a mood booster that provides you with more energy.
- Chromium improves mental clarity and limits brain fog.
- Magnesium calms anxiety.
- The Antioxidant Fruit & Energy Blend is designed to boost energy, wellness, and focus further.
Improved Mind-Body Connection
- Calcium and Magnesium both support muscle contractions, which improves your mind-body connection.
Recommended Reading: What Is The Function Of Vitamin D
Smartypants Adult Complete Gummy
SmartyPants Adult Complete Gummy took our top spot in the gummy vitamin department. The serving size is six gummies, but this brand has a lot going for it that you may find missing in many competitors: 150 milligrams of omega-3 fatty acids, 225 percent of the recommended daily intake of vitamin D, and vitamin B12 from methylcobalamin. Bonus: its pretty low in sugar and there are no artificial sweeteners, which is not a common find in gummy vitamin supplements.
Folks looking for the added benefits of Omega-3 fatty acids in their multivitamins may want to check out Smarty Pants Daily Gummy. These small chewable gummies provide a number of vitamins and nutrients as well as fatty acids from fish oil.
How Vitamins And Minerals Help With Sports Recovery
During physical activity, your body consumes more oxygen and this leads to oxidative stress, which produces reactive oxygen and nitrogen species and oxidized molecules in muscle and other bodily tissues. This process can lead to inflammation during the recovery process that can be mitigated by proper recovery nutrition.
When performing strength trainingif challenging enoughyour muscles will experience micro-tears. These micro-tears will repair and recover to create adapted muscle tissue that is larger and potentially stronger than before training. However, this can only occur if you have the proper recovery nutrition in place, including macro and micronutrients.
During cardiovascular or endurance exercise, certain vitamins and minerals are depleted, especially through sweat. These micronutrients need to be replaced for recovery to occur.
Also Check: Is Vitamin D Good For Joint Pain
For Those Who Work Out What Is The Best Multi To Buy
When you train hard to gain muscle, you also need to pay attention to muscle recovery, which means providing your body with what it needs to keep improving, being multivitamins. Not only will this help you to keep seeing new gains in the gym, but it will also contribute to your overall health and well-being.
Regardless of whether youre an advanced bodybuilder or new to the game, nutrition is the most important thing. Bodybuilding happens at the gym, in the kitchen, and in the supplements you consume.
Ideally, you would like to get all of the vitamins you need from the food you eat, but unfortunately, that just isnt possible. As someone who spends a lot of time working out, your body requires a large amount of both macronutrients and micronutrients to reach its peak performance.
Who Shouldnt Buy Care/of
- People who dont want to pay upwards of $45 a month for vitamins.
- Forgetful folks who may not remember to adjust or cancel their subscription if they dont want to use a product.
- The pill-adverse you may end up taking close to seven pills a day with Care/of.
Sometimes its reassuring to take a nutrition quiz and know that your answers are creating a blend of nutrients that may be just the right fit for you Care/of is one of the best personalized multis on the market.
You May Like: Where Can I Get Vitamin D
The Three Best Nutrients And Vitamins For Building Muscle
ByJonathan Shannonlast updated 12 January 22
Make sure youre getting enough of these three essential nutrients and vitamins in your diet
Its common knowledge that when you start training to build muscle your protein requirements rise. However, protein is far from the only nutritional player with a role in building muscle.
To find out what else you should consider, we asked Kerri Major, a dietitian, qualified personal trainer and author of The Dietitian Kitchen: Nutrition for a Healthy, Strong and Happy You .
Who Should Buy A Post
If you work out to improve your peak performance, and you push yourself hard at the gym, you definitely need to be thinking about post-workout nutrition. If all you do is go to the gym to keep in decent shape, a post-workout supplement probably isnt necessary, but if you are reading this, chances are you are a serious athlete.
Since the real key to improving strength, speed, power, endurance, and muscle mass is to do hard training, then recover well afterwards, taking care of your post-workout nutrition is a no-brainer if you are looking for improvement.
After finishing a workout session, you have damage to your muscle fibers, youve sweated out a lot of electrolytes, your body is fatigued from putting out a high amount of power, and your muscle and liver glycogen stores are depleted.
All of these things need should be addressed for getting your recovery optimized after a tough workout session. A post-workout supplement makes it easy to cover all of your bases after a workout: these supplements feature essential amino acids, branched chain amino acids , and other supplements to maximize gains, like creatine or beta alanine.
The right post-workout supplement can boost your recovery, and thus your improvement. Dont forget, though, that you need to do the hard training first: a post-workout supplement without a solid workout prior is not going to do you much good.
Recommended Reading: What Are The Best Vitamins To Take Everyday
What Are Some Of The Most Important Vitamins To Take When Trying To Grow Muscle
There are particular nutrients, vitamins, and minerals that can assist in maintaining overall health and fitness, which is essential for the synthesis of muscle tissue. These nutrients, vitamins, and minerals are known as muscle-building vitamins and minerals.
The following are examples of some of them:
1. Vitamin D: One truth about Vitamin D that is not often known is that cramping and weakness in the muscles are symptoms of a shortage in Vitamin D. This demonstrates the critical role that this vitamin has in maintaining healthy muscles.
Deficiency can result in symptoms such as weakened muscles, discomfort, exhaustion, and sadness.
Increasing your intake of vitamin D can be accomplished in a number of different ways, including the following:
Taking in the warm rays of the sun. Consume foods rich in vitamin D, such as salmon, eggs, and cereals that have been fortified with vitamin D.
2. Vitamin A: Vitamin A is an essential vitamin that is strongly associated to the health of your muscles, although it does not directly affect the health of your muscles. Vitamin A is essential for maintaining strong bones and a healthy immune system, both of which are required in order to keep up with a consistent workout schedule.
A deficiency causes the cornea to become extremely dry, which in turn causes damage to the retina and the cornea, which in turn contributes to blindness.
Vitamin A is found in foods that are orange, such as:
Salmon Squash Carrots
Need A Little Help With Your Diet
If youre new to the whole healthy eating thing, dont worry too much. Youre not alone, and were here to help you get in touch with the information and supplements you need to succeed.
Explore our site for more vitamins for muscle growth and ideas on how to stay on track toward your health goals.
Don’t Miss: How Important Is Vitamin D To The Body
Protein Of The Year: Jym Supplement Science Pro Jym
A high-quality protein powder should be a staple for any fitness enthusiast, and according to you, Pro JYM from JYM Supplement Science is the top dog for 2020. Each scoop includes four types of protein: whey protein isolate, micellar casein, milk protein isolate, and egg white protein. Since these proteins are released into the body at different rates, your muscles are being fed growth food long after you drink the shake.* The flavors include Chocolate Cookie Crunch, Rocky Road, Chocolate Peanut Butter, and Tahitian Vanilla Bean.
Most Important Vitamins For Muscle Growth & Recovery
While youre driving home from the gym, muscle growth and repair is happening at the cellular level.
Cellular synthesis and tissue repair depend on a variety of vitamins and minerals.
While these vitamins can typically be found in a balanced diet, frequent lifters may find that certain deficiencies are hindering their muscle growth and recovery. Learn how certain vitamins can improve your results in the gym.
You May Like: How Much Vitamin C For A Dog With Cancer
Who Shouldnt Buy Transparent Labs Multivitamin
- Those who struggle taking pills this serving size here is four pills daily.
- Those who want a multivitamin that has a specific purpose, such as recovery or a good nights sleep, may want to look for something more specific to their goals. This multi is quite robust.
If youre looking for a multivitamin that contains all-natural ingredients, can help support prostate health and immunity, and boasts an above-average number of micronutrients, Transparent Labs Multivitamin is a solid option to consider.
Avoid Caffeine And Alcohol
While caffeine and alcohol are two very different substances, they can both negatively influence your vitamin routine if enjoyed in excess. As you might imagine, alcohol can drastically deplete your body of its essential nutrients and create a bit of a rebound period in which your body will need help replenishing itself. Both caffeine and alcohol can interfere with your bodys ability to absorb the various nutrients that help you function at your best! When pursuing health and fitness, and trying to stick to a supplement routine, it may be best to limit your intake of these counterproductive substances.
Don’t Miss: How Much Vitamin D For Osteoporosis
Who Shouldnt Buy Onnit Total Human
- Men who want a more basic multivitamin can find less robust ingredient lists out there.
- Men on a budget – this is on the more expensive side at $4.55 per day.
- Pill-averse folks may not be keen on taking packets of vitamins both day and night.
When youre over 50, you may not need the same nutrients as you did in your younger years this multivitamin was made with vitamin B12, folate, krill oil, and other nutrients those over 50 may be more deficient in than they once were.
Do Multivitamins Work And Are They Worth It
There are over 25 different vitamins and minerals necessary for the body to function properly. Each of these vitamins and minerals is used differently in the body and are needed in different doses.
If you take a multivitamin properly, with the right dosage and at the right time, your multivitamin will work for you. It can be very difficult to get enough of all of the necessary vitamins your body needs from your foods and this is where multivitamins can bridge the gap.
Taking that into consideration, just because you take a multivitamin doesnt mean you can eat unhealthy foods and still be at your best. A multivitamin does not replace your food and isnt an excuse to eat like a slob. If you do your research and choose a reputable multivitamin with dosage and vitamins that you need, you will benefit greatly. Everyone can benefit from using a daily multivitamin but especially those who are active. Why? Easy with more energy output and more stress put on the joints, muscles, organs, and bones, your body will use these vitamins and minerals quicker and you will need to replenish them at a faster pace in order to keep up.
Don’t Miss: Does Vitamin C Serum Fade Dark Spots
Who Shouldnt Buy Huge Supplements Huge Multivitamin
- Pill-adverse customers who may prefer to take fewer capsules per serving, or would rather take their vitamins in a powder supplement.
- Individuals who dont need this robust ingredients list can find less expensive options out there.
Huge Supplements Huge Multivitamin is great for men who are looking for a wide variety of vitamins and minerals at high dosages its got over 30 nutrients, including solid doses of B vitamins, and even adaptogens.
Are You Getting The Right Vitamins
Building muscle mass and getting fitter is the goal for anyone on a fitness journey. Not only is fitness great for cardiovascular health, but exercise helps with weight loss. Unfortunately, poor diet and supplementation can undo most of the work. Vitamins and minerals are essential for muscle health. Make sure these vitamins, in particular, are part of any fitness goals.
Don’t Miss: What Is The Best Vitamin C Pill To Take