Hello everyone, I am here again with a new article. Whenever we talk about increasing lean Muscle Growth, means Muscle Building, we all focus on macronutrients.
Means how much protein, fat and carbs should be eaten. Which is right too. But at the same time, we forget micronutrients. Means vitamins and minerals. But it is important for you all to understand that it is very important to take vitamins and minerals. [Muscle Growth]
Top 5 Vitamins and Minerals
Before I tell you what are those vitamins and minerals, let’s know in short why it is important to take vitamins and minerals. Both of these are required in a small amount in our body but they are very important.
If we talk about vitamins, then to keep all the important processes in our body to keep those processes right, vitamins play an important role. And at the same time if we talk about minerals, then in our body’s metabolic process and glycogen, fat and protein synthesis, they play a very important role.
Vitamin C is also known as ascorbic acid. Vitamin C helps in the absorption of iron in our body. And iron helps in binding hemoglobin and oxygen. Because of which our muscles get better oxygen supply and muscles perform better.
Along with this, vitamin C helps in the production of anabolic hormones in our body and also helps in the formation of collagen. And collagen is basically necessary to keep our bones and muscles strongly connected.
If I suggest you some foods with which you will get enough vitamin C, that is oranges, kiwi, lemon, yellow and red bell pepper, etc.
would like to suggest you is Vitamin E. Which is a powerful antioxidant and reduces free radicals in your body. Means it protects your muscle cells from damage. Because of which their recovery and growth is better.
Along with this, all the metabolic processes in our body, including the muscle growth, it depends on how healthy our cell membrane is. And vitamin E protects our cell membrane. And for vitamin E you can choose peanuts, almonds, avocado, etc.
Although Vitamin B12 has many benefits, but if we talk about muscle growth, it is useful to maintain carbohydrate, metabolism and nervous system tissue. So that means your spinal cord and nerves.
the signals that take from your brain to the muscles, to keep that process good, it is necessary to take vitamin B12 And muscle stimulation from the nerves is a critical step for muscle growth, contraction and coordination. And the rich source of vitamin B12 is meat, egg, fish, milk, etc.
This vitamin B3 is more than 60% involved in those metabolic processes in our body, which help in energy production. Now, if you have more energy in your body, then you will be able to perform your workout well. Because of which your muscle growth will be better.
Not only in muscle growth, but in its repair and recovery, B3 plays an important role. Along with this, it is also helpful in increasing your vascularity and in testosterone production. The rich source of vitamin B3 is chicken breast, mushroom, potato, peas, etc.
This plays an important role in protein, carb and fat synthesis. In many studies, it has been found that supplementing vitamin B6 improves athletic performance. Vitamin B6 is the only vitamin that is directly linked to protein intake.
That means the more protein you eat, the more necessary it is for vitamin B6 to be synthesized. To fulfill the requirement of vitamin B6, I would suggest you to have milk, egg, carrot, banana, etc.