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Top 7 Vitamins for Muscle Building and Slimming

Top 7 Vitamins for Muscle Building and Slimming

Due to commercial and sometimes unsafe farming methods, our food lacks many vitamins due to poor food quality, the need for vitamins for athletes increases due to the heavy consumption of vitamins and minerals from the human body and the need for multivitamins for those who reduce their calories for body slimming, They have fewer calories and therefore less food, vitamins and minerals. What are the top 10 vitamins for slimming and bodybuilding that are indispensable? In this article I will list you the top 10 vitamins involved in slimming and building muscle and its role and sources.

1 - Vitamin B12 (Cobalamin):

1 - Vitamin B12 (Cobalamin):

Its importance is that it is the primary factor in the carbohydrate metabolism and maintenance of nervous system tissues (spinal cord and nerves that carry signals from the brain to muscle tissue). It is also responsible for stimulating muscle through neurons and is a key step in contractility, diastole, and muscle growth. It is available in foods of animal origin (beef, chicken, fish, etc.).

2 – Biotin:

It is also involved in the metabolism and production of energy for exercise as some bodybuilders who eat uncooked egg whites accumulate a substance called Advin, which prevents the absorption of biotin and therefore should be increased from food. The most important sources of biotin are: egg yolk, liver, kidney, pancreas, milk, soy and barley.

3 - Vitamin A:

Top 7 Vitamins for Muscle Building and Slimming

  • Vitamin A helps to see.
  • Important in protein synthesis (muscle growth).
  • Participates in the production of glycogen (sugars stored in muscles to provide the body with the energy needed for intense sports activities).
  • Very important to prepare for bodybuilding competitions.
  • Food sources: There are many but the most important: potatoes, beef, spinach, carrots, dairy and others.

4 - Vitamin E:

Top 7 Vitamins for Muscle Building and Slimming

It is used to protect cell membranes because it is one of the most powerful antioxidants, since the growth of muscle cells depends on healthy cell membranes.

Vegetable oils, nuts, green leafy vegetables, and grains are the most common food sources of vitamin E.

5 - Vitamin D:

Top 7 Vitamins for Muscle Building and Slimming

Vitamin D is essential in the absorption of calcium and phosphorus, since if there is not enough calcium in the muscles, complete muscle contractions will not be achieved.
Food sources: tuna, mushroom, whale liver oil and exposure to sunlight.

6 - Vitamin B1 (Thiamine):

Essential in the metabolism of protein and for muscle growth.

Involved in the formation of hemoglobin, a protein found in red blood cells that transport oxygen to the muscles.

Oxygen transport becomes more important as the intensity and duration of exercise increases.

The greater the amount of exercise, the intensity, and the duration of the exercise, the more thiamine is needed.

Nutritional sources: green peas, spinach, liver, beef, beans, nuts, bananas, soybeans, berries, whole grains, bread, yeast, pulp.

7 - Vitamin B6 (Pyridoxine):

The only vitamin directly linked to protein. The more protein you consume, the more vitamin B6 you need.

Vitamin B6 is involved in important processes such as protein metabolism, growth and utilization of carbohydrates.

Food sources: avocado, nuts, liver, chicken, fish, green beans, nutritional yeast, sea vegetables, bananas are particularly good food sources.

Finally, note how often milk or dairy products are listed as a source of staple food from the above vitamins. Three or four cups of milk a day will definitely be the best thing to offer to your body. If you have problems with lactose, it is possible to buy lactose-free milk that is the same as regular milk ingredients but with lactose equivalent additives.

Top 7 Vitamins for Muscle Building and Slimming
Mohamed Hamed


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