Three main criteria must be met for maximal muscle gain: eating more calories than you burn, consuming more protein than you break down, and an exercise program that is challenging to your muscles. While it’s possible to meet all these criteria without taking dietary supplements, certain supplements and vitamins may help you meet your goals. So, Learn which exactly vitamins for muscle growth are effective and could help you grow muscles faster.
Bodybuilders and other athletes spend hours in the gym training, and those who compete follow strict diets to get leaner and more defined. It’s important not to go too low on the caloric intake, since it can actually prevent you from building muscle. Sports nutrition can help in these areas, allowing you to get high amounts of protein, which boosts lean muscle mass and supports weight loss.
In fact, a study published in the American Journal of Physiology, Endocrinology and Metabolism found bodybuilders taking 20 grams of protein (in this case, whey) before or after they hit the gym boosted their amino acid levels, which is necessary for putting on muscle.
That’s not all, though: Vitamins and minerals should be part of your muscle building regimen as well. Deficiencies can impact your body is several ways, which isn’t helpful when it comes to getting the gains you need. In short, protein alone isn’t enough!
Many vitamins fight inflammation, support stress levels, and promote immune health. They can also help support hypertrophy — otherwise known as muscle size increase. All of this is crucial in your journey toward muscle growth and repair. Over-supplementation and inappropriate use of supplements can be dangerous, so be sure to consult with your healthcare provider
Vitamin A & Beta-Carotene
This vitamin is unparalleled, as it supports the synthesis of protein molecules, which directly affects muscle growth. It is also involved in the synthesis of glycogen, which is necessary for energy-intensive training. Vitamin A levels decrease as protein synthesis increases. This is related to the fact that vitamin A is needed for the breakdown of protein during the muscle repair process. It’s also well known for its positive effects on eye health, but many of its other benefits are often ignored.
Beta-carotene is a plant-based form of vitamin A. It’s a preferred form for taking in vitamin A in supplement or food form because it doesn’t contain the risk of toxicity that vitamin A supplementation poses in large, frequent doses.
Colorful fruits and vegetables are excellent sources of beta-carotene and pose no risk for overdosing. Beta-carotene is a fat-soluble vitamin, meaning that your body can hold onto it for much longer periods of time than it can with water-soluble vitamins such as vitamin C (because fat-soluble vitamins can be stored in fat tissue).
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Vitamin B (B3, B6, Folate & B12)
Vitamin B6, folate, and B12 are arguably the most important B vitamins when it comes to muscle growth and recovery! Both vitamins B6 and B12 have a direct role in protein metabolism. In fact, studies have demonstrated that the higher the protein consumption, the more vitamin B6 that’s needed to support the metabolism of the increased protein intake.
Vitamin B12 helps your body produce red blood cells, which are responsible for delivering oxygen to the muscles. It also ensures that the brain and muscles communicate efficiently, which affects muscle growth and coordination. Vitamin B6 is needed to support the absorption of vitamin B12.
So, a healthy amount of B12 ensures that your engine is oiled up and running smoothly. If you’re not able to send enough blood to the target muscles, they’ll be more prone to damages and less growth.
Vitamin B9 is key for muscle growth. Here’s what you should know: Folic acid is the synthetic (artificial; produced by chemical biosynthesis) version of vitamin B9. Folate, however, is vitamin B9 that occurs naturally in food, according to BreakingMuscle. It is also available in supplement form.
Vitamin B3 (also called Niacin) supports muscle growth and gives you better pumps. That’s why so many bodybuilders and fitness models load up on this nutrient before photoshoots. It also can promote the metabolism of glucose, increase good cholesterol (while limiting your bad cholesterol) and support healthy hormone production. You can get this food easily, as it’s found in bananas, eggs, seeds, meats, and fish.
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Vitamin C
Vitamin C is one of the most discussed vitamins on the planet. We all had a cold and received the following advice: “Make sure you increase your vitamin C intake.” But what do you know about its benefits for muscle growth and recovery?
Well, first of all, vitamin C is a powerful antioxidant that protects muscle cells from destruction by free radicals. It is also involved in the production of testosterone and other anabolic hormones. But the benefits for the muscles do not end there.
Vitamin C also promotes collagen formation. Because collagen is a major component of connective tissue, vitamin C becomes an important component in protecting bones and muscles from injury. Thanks to the strengthening ability of collagen, the joints can withstand heavy loads with less risk of injury.
In a study conducted at the University of North Carolina, researchers found that taking vitamin C before and after exercise reduces muscle pain (relieves cramps) and prevents the oxidation of glutathione, a very powerful antioxidant. This is very important to note, because delayed muscle soreness syndrome (crepitus) is not the most pleasant sensation, and vitamin C has proven effective in reducing pain by acting as an antioxidant at the cellular level.
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Vitamin D
Well, vitamin D is the most important of all vitamins when it comes to testosterone production! Some research studies even show that vitamin D supplementation can significantly increase explosive power in adults, alongside a strength-training program, in comparison to placebo subjects.
This vitamin helps us absorb calcium and phosphorus, which are necessary for proper muscle activity. Phosphorus is also involved in the production of ATP. Vitamin D is best absorbed from milk and low-fat dairy products.
Vitamin D even plays a key role in protein synthesis, which is partly due to its impact on testosterone production. In fact, a study conducted on men with low testosterone found that supplementation with vitamin D led to a 20% increase in free testosterone, and vitamin D deficiency leads to proximal weakness and reduced muscle mass.
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Vitamins For Muscle Growth and Other Important Supplements
Protein
Our bodies absolutely need protein to develop and maintain muscle mass. Protein consists of 13 essential amino acids that work together for our bodies to function properly. To build muscle, your body needs to synthesize more muscle protein than it breaks down, which is why anyone looking to build muscle needs to make sure they’re getting enough protein.
Whey protein is the term used to describe a group of milk proteins that are isolated from whey, which is the leftover product of milk after it is coagulated during the cheese-making process. There are three main types of commercially available whey protein: whey protein isolate, whey protein concentrate, and whey protein hydrolysates.
Creatine
Creatine is a natural substance that turns into creatine phosphate in the body. Creatine phosphate helps make a substance called adenosine triphosphate (ATP). ATP provides the energy for muscle contractions. It helps you perform as you’re working out as well as prompt your body to promote muscle growth. You’ll see results with creatine, and it’s well-known as a very safe supplement.
If your goal is to put on a great deal of muscle and you’re considering supplements that put your body into overdrive, give creatine a shot first. It’s a lot safer than some of the drugs on the market, and it functions naturally to produce excellent results.
Weight Gainers
A gainer is a mixture of a protein component (most often protein in the form of an isolate) and carbohydrates. This is its main difference from whey protein, which contains only protein. The word “gainer” itself comes from the gain – “gain, addition”. And this reveals its main purpose. Gainers not only provide the body with a balanced ratio of carbohydrates and proteins but also allow you to:
- provide energy to the muscles;
- promote muscle growth;
- increase efficiency of the training process;
- contribute to optimal recovery.
BCAAs
The BCAAs are leucine, isoleucine, and valine. The name “branched-chain amino acids” is derived from the structure of these compounds. Each one has a forked outcropping that looks a bit like a branch, hence the name branched-chain amino acids. These three BCAAs are incredibly essential and actually fall into the category of essential amino acids. Essential amino acids are amino acids that the body cannot synthesize on its own and therefore must get adequate amounts through dietary sources. In fact, even though there are about 20 amino acids that the muscles use for growth, BCAAs comprise roughly a third of the aminos within muscle tissue. So if muscle growth is your goal BCAAs are a must.
Calcium
This mineral is crucial for the health of bone tissue, as well as being needed for healthy muscle and nerve function, meaning it plays a crucial role in athletic performance. Balanced levels of calcium will help you as you’re working out, leading to bigger returns.
A lack of calcium can go hand in hand with things like restricted calorie intake or avoiding dairy products. You can supplement with calcium, but this should only be done on the recommendation of a dietitian.
Magnesium
Magnesium is used in just about everything your body does to effectively exercise and build muscle, including protein synthesis, muscle and nerve function, blood glucose control, and energy production. Magnesium plays a vital part in muscle contraction and helps to boost your energy levels. It can also reduce fatigue and muscle cramps.
Zinc
Zinc is an essential mineral for helping your body maintain a healthy blood supply, but how can it support muscle growth and recovery? Zinc regulates cell growth, helps heal wounds, and promotes a healthy immune system. It also helps your body use carbohydrates, proteins, and fats for fuel and enhances your sense of taste and smell.
Zinc is also considered beneficial for recovery from stressful exercises such as weight training. However, moderate zinc deficiency is associated with hypogonadism or testosterone deficiency, and since testosterone plays an important role in building and gaining muscles it is important to maintain zinc levels in your bodyю
Vitamins For Muscle Growth – Bottomline
In the end, exercise goes hand in hand with smart and thoughtful nutrition and supplementation. Don’t waste your efforts or stop your gains by neglecting your vitamin and nutrient intake!
Eat clean, whole, colorful foods, drink lots of water and give your body that extra edge by taking professional-grade supplements.
