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Vitamins for Muscle Building

As well as sports nutritional supplements it is essential to make sure that your body receives sufficient basic vitamins either through diet or vitamin supplementation in order that the muscle building process can take place. You can do all of the hard training in the world but if your body is missing key basic vitamins and minerals then you will not get the gains that you are looking for.

Vitamins are essential for proper muscle growth, as well as other basic body functions. Vitamins are found naturally in foods, but if you do not consume sufficient of these, especially if you are training hard your doctor may recommend taking a supplement. Certain vitamins are key to sustained muscle growth, but taking too much of a particular vitamin will not make your muscles grow any faster. It is important to consume the correct dosage of all vitamins to ensure adequate health and muscle growth. Muscle growth is a result of stimulation of the muscle fibres through exercise followed by rest. It is during the rest period that recovery takes place. With the correct levels of intensity of training the rest period is juxtaposed with growth.

Vitamin D is a type of nutrient that works with calcium to help grow bones. In addition, D vitamins assist in muscle growth. The American Academy of Orthopaedic Surgeons explains that vitamin D also helps reduce the risk of muscle cramps. Poor body function is associated with frequent muscle cramps, and can also increase a person's risk of injury from falls. Vitamin C is another important type of vitamin for muscles. According to Kids Health, vitamin C keeps muscle tissues healthy. If the tissues are broken down due to a lack of nutrients, then the muscles won't grow properly.

Food Sources

The most effective way to get vitamins C and D are through the foods you eat. Milk is often fortified with vitamin D as a way for the bones to absorb calcium. According to the American Academy of Orthopaedic Surgeons, fish is the best natural source of vitamin D. Vitamin C is available in produce, such as citrus fruits, cabbage, red bell peppers, broccoli, strawberries and tomatoes. Opt for whole fruits and vegetables; fruit and vegetable juices often contain unhealthy refined sugars and syrups.

Supplements

Doctors recommend supplements for individuals who are deficient in vitamins. Vitamin D supplements are available on the market alone or combined with calcium. If your doctor determines that you take in enough calcium from food, you can skip the vitamin D supplements with calcium. Vitamin C supplements are widely available in different forms. Orange-flavored chewable tablets contain more than a day's worth of vitamin C. Energy-boosting supplements that are also used to increase the immune system contain more than the recommended daily value of the vitamin, so you don't need to take more than one type of supplement.


Recommendations

Check food labels carefully to determine how much vitamin D and vitamin C you consume. According to the American Academy of Orthopaedic Surgeons, adults should get at least 1,000 IU of vitamin D per day to maintain healthy muscles and bones. The Mayo Clinic recommends an upper daily limit of 2,000 mg of vitamin C for all adults. Adult women require 75 mg of vitamin C on average, while men need 90 mg per day. The recommended levels quoted by various governmental institutions are base levels. If you are engaged in hard and strenuous forms of exercise and muscle growth is your aim you will need to go beyond these base levels, but always remember that vitamins do not cause your muscles to grow they AID the growth and recovery process and taking too many can either be expensive and wasteful or may cause stomach upsets.