Essential Minerals and Vitamins for Muscle Gain



1. Calcium

This mineral is the most abundant in the human body as it forms most of its structural support such as the bones. While it is present in milk and dairy products, the fat content of the same products makes bodybuilders shun it. It should thus be taken as a supplement or low fat milk and yogurt should be taken. The importance of calcium especially to the bodybuilder is that it aids in the contraction of muscles.

2. Vitamin B12 (Cobalamin)

Functions of importance to the body builder are carbohydrate metabolism and maintenance of the nervous system. Available only in animal foods, it is a must for all vegetarian athletes to use the supplement version of the same.

3. Iron

It is a mineral that's vital to your blood because it forms hemoglobin. It is therefore in effect responsible for the transport of oxygen and nutrients around the blood. Women are at a disadvantage in that they loose a lot of iron monthly due to their menses. They should therefore consider using iron supplements in order to prevent a deficiency.

4. Vitamin B2 (Riboflavin)

It is a vitamin whose main interest to the bodybuilder is in its ability to generate energy through glucose metabolism, fatty acids oxidation and through hydrogen ions. It also has been linked with protein synthesis and you can now see how important it is to athletes.

5. Copper

It is a trace mineral involved in the transportation and the general use of oxygen. It is important especially in high intensity exit is a trace mineral involved in the transportation and the general use of oxygen. It is important especially in high intensity exercises. This is a mineral you don't want to miss in your body. Check your intake regularly and supplement only if need be.

6. Vitamin B3 (Niacin)

It is used in way over 50 processes that lead to the production of energy. You should consider eating more turkey as the amino acid tryptophan can synthesize niacin. Athletes' need it more than non-athletes so supplementation should be considered. Excessive use of it however will impair the burning down of fat thus shouldn't be used during training.

7. Chromium

It is also a trace element that's a part of the glucose tolerance factor. This means that it helps insulin to transport glucose, fatty acids and amino acids into cells. It helps in both glucose metabolism and is yet to be proven for lipid metabolism.

8. Vitamin D

It is essential when it comes to the absorption of calcium and phosphorus. This is a good example of how closely vitamins and minerals work hand in hand. It is found in dairy foods so if you avoid milk because of the high levels of fat, try drinking low fat milk.

9. Magnesium

It is engaged in the vital role of energy production and the synthesis of protein. It is lost when you sweat and you can either supplement it or eat nuts and legumes.

10. Vitamin C

It is an antioxidant, it is involved in amino acid metabolism, it aids in the absorption of iron. Ascorbic acid aids in formation and release of hormones.

Hernandez, Richard; Kravitz, Len. "Skeletal muscle hypertrophy"www.unm.edu.

Use and Safety of Dietary Supplements NIH office of Dietary Supplements.

"Vitamin A". Micronutrient Information Center, Linus Pauling Institute, Oregon State University, Corvallis. January 2015. Retrieved 10 May 2018.

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