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For most bodybuilders the most important substances of the diet are fats, proteins and carbohydrates in no particular order of importance. It is a fact that vitamins and the roles they play in bodybuilding are largely ignored. It is therefore prudent that we go step by step learning about the various vitamins that are naturally available and their benefits to the body. The first point that must be stressed upon is that fact that vitamins play crucial roles in various types of metabolism. One of the most important of these is energy metabolism which facilitates the bodily processes including the development and growth of muscles. This is of course what is of paramount importance to the bodybuilder. Read this fact carefully. It does not suggest that vitamins provide energy it simply implies that they are vital in the process of releasing energy from the various sources be they fats, proteins or carbohydrates. The bodybuilder does some really intense workouts that must be supported by an equally comprehensive supply of nutrients. One should not in any way overlook the fact that vitamins are supposed to be included in the diet. If it is necessary you can use vitamin supplements to ensure that the amount is adequate for the body's use. The use of vitamin supplements including both multivitamins and anti-oxidants is a move in the right direction. What do we mean by anti-oxidants? These can be defined as those vitamins that help to ward off diseases that are brought about by chemicals that are referred to as free radicals. Let us go step by step in analyzing the various vitamins that occur in nature. Vitamin A is used in the maintenance of the bones and skin. The vitamin also facilitates the growth of teeth. It is found in vegetables like carrots, spinach, yams and beans. You can also get it from the liver, whole milk and egg yolk. It occurs naturally as retinol and carotene. Vitamin B1/Thiamine is crucial in the conversion of carbohydrates to energy. It is vital in maintaining proper muscle growth and tone. Get it from liver, whole grains and bran flakes etc. Extra refining of foods results in loss of vitamin B1. Vitamin B2/Riboflavine helps in extracting energy from proteins, fats and carbohydrates. It is also used in sustaining proper tissue growth. It is acquired from eggs, liver, cereals, legumes and whole-grain bread. Vitamin B2 is used in energy metabolism and it is also crucial in maintaining vision and skin care. Vitamin B3/Niacin is vital in both energy metabolism and skin care. It is also important in sustaining the nervous and digestive systems. It can be acquired from tuna, legumes, bread, cereals and chicken. Vitamin B5/Pantothenic Acid is used in changing fats and amino acids to glucose i.e. the oxidation of fatty acids. It can be sourced from various whole foods. Vitamin B6/Pyridoxine helps in the conversion of muscle and liver glycogen to energy ands also assists in protein metabolism. It is gotten from nuts, fish, bananas etc. Vitamin B9/Folic Acid is vital in growth regulation and production of white & red blood cells. It helps in protein breakdown. Get it from liver and green leafy vegetables. Vitamin B12 is used in the metabolism of carbohydrates, fats and proteins. Vitamin C is crucial in various functions that affect the body's connective tissues. It is also used in iron absorption and collagen production. It is an anti-oxidant that helps ward of disease. It is sourced from citrus fruits, tomatoes, potatoes etc. Vitamin D maintains strong teeth and bones. It is gotten from the sunlight, egg yolk, liver etc. Vitamin E is important in avoiding the destruction of the red blood cells. It also facilitates the well being of the cardiovascular system. It is sourced from eggs, wheat germ, green vegetables etc. Vitamin H/Biotin helps break down fats. Vitamin K regulates the rate of blood clotting. It is also used in glycogen and bone formation. It is gotten from tomatoes, milk, cauliflower etc.
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Dane Fletcher is the world-wide authority on bodybuilding and steroids. He has coached countless athletes all over the world. To read more of his work, please visit either www.BodybuildingToday.com or www.SteroidsToday.com
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