To the uninitiated, simply getting into the gym and getting a good workout in should be enough to begin building muscle. But there are so many other factors at play that a good workout is probably one of the least important factors.
Ultimately, your body needs a number of different vitamins and minerals to repair the tissue and muscle that is broken down during the workout process. This cellular synthesis and tissue repair ultimately comes down to a few factors, though few are as important as what you are putting into your body.
While most of the vitamins on this list can be found in a proper diet, it doesn’t hurt to have a supplement on your side to get the proper boost that your body needs to repair muscles and promote muscle growth in the wake of a workout.
This is arguably the most important vitamin on any list when it comes to muscle growth and recovery. Generally speaking, vitamin D is unique in that the body needs exposure to direct sunlight to stimulate its production.
Its importance in the growth and recovery process is due to the fact that vitamin D is one of the most important vitamins when it comes to the production of testosterone. Testosterone plays a massive part in the building of muscle and vitamin D supplementation has shown to increase explosive power into strength-training programs.
This is partly due to the impact that vitamin D has on the testosterone production in the body. This, combined with the fact that vitamin D can improve bone health while working alongside magnesium and calcium, makes it one of the most essential vitamins out there when it comes to muscle growth and recovery.
Meet the unsung hero of the vitamin world. Generally speaking, vitamin A gets a positive reputation for the positive effects it has on eye health, but it can actually be beneficial for bodybuilders and athletes, too.
This is because vitamin A supports protein synthesis, which is absolutely essential for muscle growth. As protein synthesis increases, vitamin A levels decrease.
This is because vitamin A is needed for the breakdown of protein that goes on during the muscle repair process.
As with vitamin D, vitamin A has a direct correlation to testosterone production in the body and the latter is the body’s most powerful hormone for muscle-building.
A vitamin A deficiency can have a serious impact on healthy testosterone production in males across all ages. Vitamin A also promotes bone development and stimulates young cells into maturity at a far faster rate. This helps to provide structural strength in muscles, improving overall strength in the body.
This is one of the most talked about vitamins around. Anyone who has ever had a cold (ie, all of us) has heard about how vitamin C can help to remedy the situation. But did you know that it can have an impact when it comes to muscle growth and recovery?
Vitamin C is a potent antioxidant first and foremost. It works to protect your muscle cells from damaging the free radicals in your body. Additionally, it can aid in the formation of testosterone in the body as well as other anabolic hormones.
It also helps in the collagen formation process. Collagen works primarily in connective tissue, meaning that vitamin C can become an essential component in keeping your muscles and bones free of injury. Strengthening that collagen means that joints are capable of handling much heavier weight resistance with lesser chance of injury.
Vitamin C, when used before and after workouts, can help to prevent the oxidation of glutathione and reduce muscle soreness. This can be highly beneficial particularly after high-intensity workouts that can leave the body feeling the effects.
B Vitamins (Folate, B6, B12)
Chances are that if you take your gym routine seriously, you have heard about the litany of Vitamin B supplements out there. When it comes to muscle growth and recovery, vitamin B6, B12, and folate are the most important B vitamins.
The former has a direct role when it comes to protein metabolism and have demonstrated that the higher the protein consumption, the more vitamin B6 is needed to support the metabolism of the increase in protein intake.
When combined with B12, these vitamins become essential when it comes to the production of red blood and immune system cells, both of which are highly influential on muscle repair and growth. Add in a folic acid and you can even see improved nitric oxide production as well as endothelial function which improves nutrient delivery and blood flow to the muscles.
Like vitamin A, there are a few unknowns when it comes to the use of vitamin E. It generally has a good reputation for those dealing with skin problems and stretch marks, though not a ton is commonly known outside of those benefits.
But for bodybuilders and athletes, it acts as a powerful antioxidant that can help protect the integrity of the cells in the body. When you work out or perform intense training, it produces toxic by-products of cellular respiration known as free radicals.
Vitamin E works to attack those free radicals, flushing them from the body. This means a decrease in muscle damage and less oxidative stress overall. Not only that, it can act as a preventative measure in the treatment of carotid atherosclerosis. This is the narrowing of the carotid artery because of oxidative stress.
Vitamin E further supports speedy recovery and muscle growth due to its positive effects on blood pressure. This allows more of the nutrient-rich blood that your muscles need to develop and repair after a workout.
There are plenty of other vitamins out there, but these are the most important ones to those looking to gain muscle strength and get a quick repair to those muscles in the wake of a workout. With the additional benefits of each vitamin, there is no question they should be part of your daily routine.