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For gym people, a lack of vitamins will lead to a lack of materials to support the process of building lean muscle and other related activities of the body. Therefore, adequate supplementation of good vitamins for gym goers is extremely important to achieve the desired health and physique.
1. Good vitamins for bodybuilders
Vitamins and minerals are a group of nutrients that play a role in maintaining the normal functioning of the body, strengthening the body's immune system. For bodybuilders, the group of nutrients is even more important and the need is often higher than usual. The group of good vitamins for bodybuilders can include the following:
1.1. Group of water-soluble vitamins
8 types in B vitamins are all important and bring great benefits to gym goers. This is a group of water-soluble vitamins, so they are rarely accumulated in the body. The general function of the B vitamins is to increase energy in the body, repair muscle tissue, and participate in and conduct nerve transmission. The separate functions of these vitamins are as follows:
Vitamin B1 (Thiamin): Participates in the conversion of glucose into energy for the body. Vitamin B2: Participates in the conversion of proteins, lipids and carbohydrates into energy for the body in the form of ATP. Vitamin B3: An ingredient that helps convert carbs, alcohol and lipids into energy and is involved in the process of supporting the nervous system. Vitamin B5 (pantothenic acid): Has an important role in the production of steroid hormones, participates in the metabolism of alcohol and food, this is a vitamin that helps in muscle growth and development. Vitamin B6 (Pyridoxine): Involved in the metabolism of carbs, proteins and the production of steroid hormones. Vitamin B7: Participates in amino acid metabolism, converting lipids and glycogen into energy for the body. Vitamin B9 (folic acid): Has an important role in helping to transport oxygen in the body, helping cells grow and develop. Vitamin B12: The role of this vitamin is to use amino acids and fatty acids to produce energy for the body. Helps keep nerve cells healthy and mental focus of the body. Vitamin C cannot be synthesized on its own and can only be supplied from outside. The use of antioxidants is especially important for bodybuilders, because they contribute to preventing oxidative processes caused by exercise, reducing muscle soreness, maintaining connective tissue in cartilage and tendons, preventing the formation of free radicals. Besides, vitamin C is also involved in protein synthesis and building collagen levels.
1.2. Group of fat-soluble vitamins
Vitamin D: A good vitamin for gym people. They help absorb calcium into the body, help strengthen bones and teeth, and strengthen the nervous system. The body has the ability to synthesize vitamin D under the influence of sunlight. This is especially important in the winter and with athletes who have little exposure to the sun. Besides, vitamin D belongs to the group of fat-soluble vitamins and has the ability to store in the body, so the dose and time of supplementing this vitamin need to be reasonable to avoid the risk of accumulation in the body.
Vitamin E: Has excellent antioxidant effects of the body. Vitamin E helps reduce the formation of free radicals of the body, protects the body from the risk of cardiovascular diseases, cancer..., participates in the process of strengthening the immune system and metabolism. metabolism of the body.
- Vitamin K: Participates in the synthesis of clotting factors such as prothrombin, factors VII, IX, X. Therefore, vitamin K plays an important role in the blood clotting process of the body. In addition, this vitamin is also involved in supporting the metabolism of bones and calcium in the vascular system. If the body is severely deficient in vitamin K, the blood will not clot, leading to bleeding and possibly death.
Vitamin D là vitamin tốt cho người tập gym
1.3. Group of minerals
Besides healthy vitamins, many minerals also play an extremely important role for bodybuilders. Some important minerals for bodybuilders are as follows:
Calcium: Together with vitamin D to help develop and maintain bone strength. Lack of calcium in the body increases the risk of osteoporosis and fractures. Besides, this mineral is also involved in the process of nerve conduction and hormone secretion of the body. Iron: For gym goers, iron plays an important role. This mineral is essential for endurance exercise because it helps form proteins that carry oxygen to the body's cells. The body does not have enough iron content, so the muscle system is not supplied with enough oxygen leading to muscle weakness. Potassium: Is one of the essential minerals of the body. The body's daily requirement of potassium is 4,700 milligrams and is usually sufficient through diet each day. This mineral is an important nutrient for cells, so the body's lack of potassium will lead to symptoms such as insomnia, fatigue, easy cramps, irregular heartbeat, depression... Zinc: A component of many proteins and participates in the structure of body organizations such as blood, heart muscle structure, fat, bone development and smooth muscle system, helps maintain stem cells and regenerate cells retinal nerve. In addition, zinc is also involved in the production of the hormone insulin, which helps maintain blood sugar in the body. For the body's immune system, this mineral has the role of stimulating the growth of B lymphocytes of the humoral immune system, helping to enhance the body's resistance and fight against pathogens. For the sex organs, zinc is concentrated in high concentrations in the prostate gland, participates in the body's hormone metabolism, stabilizes serum testosterone levels and helps maintain the amount and mobility. of sperm in men. Magnesium: Although it only accounts for a small percentage in the body, magnesium plays an important role in the body, especially in people who exercise. Because magnesium helps strengthen the body's endurance. For exercisers who are not supplemented with enough magnesium, they often appear weak and cannot maintain a long training time. Besides, this mineral is also involved in energy metabolism by hydrolyzing fatty acids, glucose and amino acids.
2. How to supplement good vitamins for gym people?
Supplementing vitamins in bodybuilders can be done through a nutritious diet or through the addition of multivitamins or functional foods that provide good vitamins for gym goers.
2.1. Supplementing vitamins in gym people with nutrition
Daily nutrition is the major factor in providing vitamins for the body. Especially for people who practice physical strength, the vitamin content needs to be supplemented higher than the average person. Therefore, the diet needs to be varied and rotated to help fully supplement vitamins and minerals for the body. The following are some foods that provide healthy vitamins:
Beef: Is a food rich in minerals, vitamins, especially vitamin B. They provide abundant protein content for the body. For people who regularly exercise vigorously or exercise, this is a very good energy supplement for the body, along with the training process, it will help stimulate good muscle growth. Therefore, the diet of gym people should contain beef at least once a day. Chicken breast: An average of 85g of chicken breast provides 26g of high-quality protein for the body. This is not only a type of food that helps in muscle growth but is also very good for health. Because in addition to providing protein, chicken breast also contains many vitamins B3, B6 and contains low fat content. Lean pork: An average of 85g of lean pork adds 18g of protein to the body. Besides, this food is also low in fat and is an important ingredient for muscle growth and development. Eggs: A rich source of protein, choline, B vitamins and healthy fats. Therefore, the daily menu of gymers cannot lack boiled eggs, which both provide energy and contribute to the growth and development of muscles. Fish such as salmon, tuna, tilapia: These foods contain large amounts of protein, omega-3 and B vitamins. Tuna also provides a large amount of vitamin A for the body. For the diet of bodybuilders, it is recommended to alternately change the above fish in the daily menu. Fresh milk, yogurt: Combining exercise with drinking milk and yogurt daily will provide the body with abundant protein, fat, carbohydrates... to help toned muscles. In addition, yogurt also contains beneficial bacteria for the intestines, helping the digestive system to be healthier. Soybeans, peanuts: Referring to healthy vitamin supplements, soybeans and peanuts cannot be ignored: An average of 86g of cooked soybeans provides 14g of protein, vitamins and minerals for the body. Almonds: This food not only provides protein but also contains a lot of vitamin E, phosphorus and magnesium. Almonds are a healthy food for athletes and gymers who need a lot of energy to develop muscles. Buckwheat: Buckwheat is a food that contains a lot of protein, fiber and carbs that are beneficial for the process of training. This type of food can be substituted for rice and is loved by many gymers. The above are the types of vitamin supplements that are good for bodybuilders. To have a good health, a balanced and aesthetic development of the muscle system, it is necessary to build a reasonable daily diet, supplement with vitamins and minerals, especially rich in protein but not too many calories. .
Bổ sung vitamin tốt cho người tập gym bằng chế độ dinh dưỡng
2.2. Supplementing vitamins in gym people with multivitamins
In case the diet does not guarantee adequate nutrients, a good vitamin supplement for bodybuilders can be done through the use of multivitamins or functional foods.
Multivitamins or functional foods contain a variety of minerals, vitamins and a large amount of antioxidants to help the body function most effectively. Research from scientists shows that multivitamins help restore short-term memory. For athletes and gym goers, taking care of their body to get in good shape is extremely important. However, achieving high efficiency is a difficult process because the body is heavily affected by oxidative stress. And multivitamins have been shown to help reduce damage to DNA, prolong the age of the body, reduce oxidation and the risk of certain cancers.
So what is the most reasonable time to take vitamins for gym people? As recommended, using a multivitamin for people who exercise should take it in the morning every day to help provide more energy for an active and working day. In particular, adding water before exercise will help the body absorb vitamins better and maintain health during exercise.
Most multivitamins do not bring side effects to users. However, for some users with gastritis, discomfort and nausea may occur. Using multivitamins in excess of the recommended amount will have great effects on the body, for example, fat-soluble vitamins, if used in large amounts, will accumulate in the body's fatty tissues. Therefore, you should not arbitrarily use any multivitamin or functional food without a doctor's prescription.
Thus, in people exercising or exercising, the need for nutrients is more than normal. Therefore, vitamin supplementation is extremely necessary and can be done through nutrition as well as supplements, vitamin supplements.
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