Muscle building only works with the right diet. Most people are familiar with the clichés: lots of protein in the form of eggs and steaks, few carbohydrates and certainly no sugar. But not only protein is important for the body. Besides sportsmen must pay attention to the supply of the correct Vitamine and mineral materials, so that it works with the healthy muscle structure.
Why vitamins are so important
Macronutrients such as protein and carbohydrates supply the body with energy, similar to how the stove is filled with firewood and the car needs gasoline. But the body also needs important micronutrients to keep it in good shape. These are the vitamins and minerals that stimulate cell growth, strengthen the metabolism and ultimately control muscle development. Research has identified 13 biochemical compounds known as vitamins – of which the body can only make two itself. These are niacin (vitamin B3) and vitamin D. The latter is formed when the skin absorbs direct sunlight. So if you never go out into the fresh air, but only spend your life in the office, at home and in the gym, you may well suffer from vitamin D deficiency and also have to take this vitamin from the outside.
In the case of vitamins, a further distinction is made between fat-soluble and water-soluble vitamins. The body can store the fat-soluble vitamins A, D, E and K and eat them in deficient situations. In summer, the body stores large amounts of vitamin D, which it consumes in winter when there is little direct sunlight. However, water-soluble vitamins (C and the entire vitamin B complex with the exception of B12) cannot be stored. The body must therefore be supplied with them regularly.
The most important vitamins for muscle building
Vitamin B6 (pyridoxine), which regulates the body’s protein metabolism, plays the most important role in fitness training. The more protein you consume to build muscle, the more B6 you will need. A deficiency quickly becomes noticeable in the form of muscle cramps. Growth also stagnates. Other important vitamins are B12 (cobalamin), which strengthens the body’s own proteins, and B1 (thiamine), which promotes the energy metabolism of muscles and nerves. Vitamin E is considered the most important scavenger of free radicals in the body and vitamin C is generally important for a strong immune system.