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July 13, 2018

The Importance of Micronutrients and Building Muscle

Fitness First USA

The Importance of Micronutrients and Building Muscle

You may think you are doing everything to ensure lean muscle gains. You consume your proper nutritional daily intake, you take all of your protein supplements, you rest when you need to, and you dedicate your time to the gym.

One factor that is continuously overlooked by the best lifters is their micronutrient intake.

Micronutrients are often over looked when planning nutrition, but this is a big mistake. Micronutrients are required for various tissue repair.

Micronutrients to consider can be categorized into water soluble vitamins and fat soluble vitamins.

What are the best Water Soluble Vitamins?

Vitamin C is crucial for the formation of collagen (an essential component of connective tissue) and L Carnitine (important for metabolizing fat into energy). It also assists with muscle growth by helping to metabolize protein.

B Vitamins are involved in cellular energy production.

  • Vitamin B1 supports the nervous system. Without B1, recovery from intensive training is made more difficult.
  • Vitamin B2 affects the metabolism of iron to ensure that oxygen rich blood is dispersed properly thought the body, therefore, minimizing muscle fatigue.
  • Vitamin B3 assists with recovery while supporting cardiovascular healthy by enhancing blood circulation and lowering triglycerides.

Folic Acid is crucial for red blood cell formation. Folic acid is also essential in the formation of DNA within every cell of the body, including muscle, therefore, allowing for healthy cellular replication.

Fat Soluble Vitamins

Vitamin A is essential for cell growth, specifically those of the heart, lungs, and kidneys.

Vitamin D is a steroid hormone obtained through sun exposure. Vitamin D is critical for fighting infection, boosting, immune function and tissue repair.

Vitamin E is an antioxidant which helps to counter training-induced stress. Vitamin E Also helps to support cardiovascular health and immune function

To Summarize

Body builders are affected by even the smallest nutritional imbalance while the average person may not notice nutritional deficiencies. Energy depletion resulting from micronutrient intake can compromise workouts and halt muscle growth.

What to do?

Strive to eat a well-balanced diet, but take a reputable multi-vitamin/mineral supplement.

What are your Micronutrient goals?