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The Right Nutrition And Vitamins For Bodybuilders

Which are the 5 most important vitamins for muscle building?

1. vitamin B1

The vitamin, also known as “thiamine”, is an energy and nerve vitamin. It is important for the energy metabolism of muscles and nerves. During physical exertion, the vitamin B1 concentration in the blood decreases.

The consequences can be fatigue and lack of concentration. A severe deficiency can even lead to oedema, muscle weakness and inflammation of the nerves. Foods that contain a lot of vitamin B1 are mainly wholemeal products, tuna, potatoes or pork.

The recommended daily requirement for adults is 1.3 mg for men and 1.0 mg for women. However, especially people who drink a lot of coffee or green tea and eat few whole grain products should pay attention to an increased intake of vitamin B1!

2. vitamin B6

This B vitamin is the “muscle building vitamin” par excellence! It is also called “pyridoxine”. B6 is the key vitamin in protein metabolism, therefore the need increases with protein consumption. It can also prevent arteriosclerosis.

Signs of deficiency are usually rather rare, but the deficiency manifests itself with reduced protein synthesis, muscle atrophy and muscle cramps. The recommended daily requirement for adults for vitamin B6 is 1.5 mg for men and 1.2 mg for women.

In the diet Vitmain B6 is found more often in chicken, potatoes, beans, lentils, avocado or fatty fish.

3. vitamin B12

The special thing about this vitamin is that it is produced exclusively by microorganisms. Vitamin B12 contributes to the formation of the body’s own proteins. Therefore an adequate supply is especially important for athletes!

The recommended daily requirement for adults is 3 µg for men and women. The body cannot produce vitamin B12 itself. Vitamin B12 is found mainly in animal products such as meat, fish, eggs and dairy products.

Especially vegans or people with chronic gastrointestinal diseases or missing intrinsic factor can develop a vitamin B12 deficiency in the long run.

TIP: As you can see, B vitamins are particularly important for optimal muscle building after training. If, like me, you tend to eat little fruit and vegetables in your daily diet, then I recommend that you use this vitamin B complex as a dietary supplement!

4. vitamin E

Vitamin E (tocopherol) is the only fat-soluble vitamin in our Top 5 and is therefore absorbed through dietary fat. Tocopherols are also said to have a pronounced antioxidant effect. Thus the cells of our body up to the DNA are threatened by aggressive oxygen compounds, which are also called free radicals. Vitamin E now plays the role of a “scavenger”.

Vitamin E is also involved in the metabolism of carbohydrates, proteins and nucleic acids and is therefore responsible for the healthy development of our muscles.

The recommended daily requirement for adults for vitamin E is 14 mg for men and 12 mg for women. Foods for a good source of vitamin E are mainly vegetable oils! Eggs, nuts and butter also contain vitamin E in small amounts.

5. vitamin C

Vitamin C is often referred to as ascorbic acid. The best known effect of vitamin C is to strengthen the immune system. A deficiency makes you more susceptible to infections, in extreme cases even scurvy.

Vitamin C after a hard workout not only strengthens the immune system but also helps to regenerate cartilage, tendons, ligaments and bones. More information about this very important vitamin can be found in this article!

Real vitamin C bombs are citrus fruits, but also berries, or vegetables such as paprika or potatoes contain vitamin C.

Conclusion

For effective muscle building it is important to provide the body with all the necessary vitamins. The main suppliers are fruit and vegetables. Your daily diet should always consist of fruit and vegetables!

Are you rather someone who eats little fruit and vegetables? Then I recommend you alternatively to fall back on a multivitamin food supplement. At this point I can recommend the V Multi Special + capsules.

Instead of swallowing vitamin capsules, it is also worth buying a high performance mixer for healthy smoothies. A delicious fruit smoothie consisting of a banana, some milk and red berries provides plenty of vitamins and tastes much better than a vitamin capsule!

The New Rules Of Bodybuilding

Bodybuilders are notorious for using extreme methods to get ripped. However, emerging research shows that not all traditional bodybuilding principles hold up to scientific scrutiny. 

“The average guy who just wants to get bigger and more defined doesn’t have to be so meticulous,” says Brad Schoenfeld, Ph.D., an exercise scientist at Lehman College.

So ditch your old bro-wisdom for these cutting-edge bodybuilding principles.

Related: THE 21-DAY METASHRED—an At-Home Body-Shredding Program That Strips Away Fat and Reveals Lean, Hard Muscle

 

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6 New Bodybuilding Rules

1. Reps

Old rule: The muscle-growth zone is 8 to 12 reps.
New rule: Mix it up! A combo of low (3 to 5), medium (6 to 14), and high (15-plus) reps is the most effective.

Related: The Superset That Packs on Serious Upper-Body Muscle

2. Muscles

Old rule: Hitting each body part hard once a week yields the best bodybuilding results.
New rule: Working your muscles at least three times a week leads to greater size gains.

3. Sets

Old rule: Every set should be performed to failure.
New rule: Leaving 1 rep in the tank for most sets still builds you up while preventing overtraining.

Related: Does It Matter How Fast You Lift?

4. Cardio

Old rule: Doing cardio on an empty stomach burns significantly more fat. 
New rule: You burn equal fat whether you’re fasted or fed, so fit in your cardio when you can.

Related: 10 Cardio Exercises That Burn More Calories than Running

5. Nutrition

Old rule: To get ripped, you must eat six or more small meals a day.
New rule: Whether you eat three meals or six, just be sure to nail your protein and calorie goals. 

6. Supplements

Old rule: Load up on every muscle-building supplement.
New rule: Caffeine, beta-alanine, and creatine monohydrate are your best bets for muscle growth.

A Mix Of Nutrients To Help Muscles Grow

Those who want to build muscle mass will not get far with strength training alone. He must also take a critical look at his diet: If there is a lack of important macro- and micronutrients, the muscles lack important tools for growth.

Muscles need proteins and carbohydrates

For muscle building: 300 kilocalories more per day
Only when the muscles have sufficient proteins and carbohydrates at their disposal do they increase in strength and volume. One kilogram of muscle mass requires between 4,000 and 6,000 kilocalories. “Athletes who want to build muscle should eat about 300 kilocalories more than their body needs every day,” says the expert. Then the muscles are sufficiently supplied, without the calorie plus in the fat depots storing itself.

The daily protein requirement is about one gram per kilogram of body weight, and after an intensive training session up to two grams. The daily coal hydrate supply should lie with approximately five gram per kilogram of body weight.

Feeding muscles after sport

We advise supplying the muscles with carbohydrates and proteins, especially in the first half hour after training, in order to promote their growth. “The carbohydrates stimulate the release of insulin. Insulin, on the other hand, has an anabolic, i.e. anabolic, effect and thus supports the utilisation of the absorbed proteins”, he explains and recommends eating about 30 to 40 grams of carbohydrates and 15 to 20 grams of proteins after training.

However, if the body lacks the necessary carbohydrates, the desired training effect does not occur. According to the expert many hobby sportsmen move the protein admission too strongly into the focus and wonder why the muscles do not grow. “If carbohydrates are absent, the body will engage in cannibalism and draw energy from the fat stores or the muscles themselves.

Do not overdo protein intake

However, considerably more proteins than the recommended amounts should not be supplied to the body for a longer period of time. Not only that too much is converted into fat. The bigger problem is that the body overacidifies. As a result, important minerals are lost. “This can even lead to osteoporosis,” warns our doctor. “Cell function also suffers and the small blood vessels, for example in the kidneys, are also affected by too much protein if it is permanently exaggerated.

Combining different proteins for strong muscles

A mix of different protein sources is best for the muscles. Animal protein, such as meat, fish, eggs, quark and cheese, can be combined well with vegetable protein sources such as pulses, oats, quinoa, amaranth, almond and oat drinks and tofu. “This ensures that the body is ideally supplied,” our doctor says.

Hobby athletes don’t need protein shakes

Protein shakes and protein powders only make sense if you train very intensively, for example with professional athletes or bodybuilders who have a significantly increased protein requirement. Hobby athletes can easily cover their memory with a normal diet.

Four micronutrients are particularly important

In addition to proteins and carbohydrates, the micronutrients magnesium, calcium, potassium and sodium are also important for the muscles. Among other things, they support the transport of oxygen, promote muscle contractions and the formation of important hormones.

Muscles must burn during training

But the best nutrition is of no use if the right training is lacking. The sports expert recommends training two to three times a week. It is important that you feel a “proper burning sensation” during the last repetition of the muscle groups you are exercising. According to the expert, this is the only way to stimulate growth.

Are Eggs Healthy? Do They Help with Muscle Building?

If muscles were made of chips and beer, there’d be a lot more six-pack superheroes.

Replace chips and beer with “eggs” and we’ll get a lot closer…

Why do eggs help to build muscle?

So if Tortillas and Tuborg don’t, what then? When we look at our muscle structure under a microscope, we find: proteins. Proteins make up the essential part of our muscles.

If you train intensively for an hour, your body can burn up to 30 grams of muscle protein to provide energy. Longer sessions can produce more.

This is because the carbohydrate reserves in the working muscles are depleted after about 2 hours, depending on training and training level, and your body then begins to consume the muscle protein to produce new glycogen.

This makes it all the more important for you to get enough protein after training. This compensates for muscle loss and provides enough basic building blocks for muscle growth.

If it is not Easter, an ideal natural protein source is too often underestimated and often even demonized: the hen’s egg.

What is protein and why do you need it?

Amino acids are the basic building blocks of protein.

Certain amino acids are crucial for our health and fitness: these are the essential amino acids.

We have to take them in with our food because our body cannot produce them itself.

Scientific studies have shown that the branched-chain amino acids (BCAA) are particularly beneficial for performance when taken before or after exercise.

An additional benefit of protein intake before exercise is this: proteins conserve glycogen stores.

The glycogen is released into the bloodstream more slowly during the subsequent training session, which delays symptoms of fatigue in particular.

Are eggs healthy or unhealthy? The truth about cholesterol
“Too many eggs are unhealthy, remember your health – cholesterol!”

This view is still shared by many people. Are eggs healthy?

The myth that the consumption of many eggs causes the cholesterol level to explode to almost life-threatening heights cannot be fought to death.

Although it has been refuted for years.

It is true that egg yolk contains a lot of cholesterol. And now comes the “but”…

What was not known in times when this myth originated, however, is the following:

Our bodies drive down cholesterol production when we feed them through our food.

You can eat as many eggs as you want – it doesn’t endanger your cholesterol level.

On the contrary, eggs have many positive properties.

10 Reasons Eggs Are Healthy:

  • Egg protein has an excellent biological value (i.e. your body can easily use it for muscle building).
  • Eggs are very digestible.
  • You can take hard-boiled eggs with you for training or as a snack.
  • Scrambled eggs and fried eggs are available in almost every restaurant for a reasonable price.
  • Eggs are rich in vitamins, especially B2, B6, B12, D, E and K.
  • Eggs are rich in minerals, especially iron, phosphorus and zinc.
  • A hen’s egg has 6 grams of protein – 6 egg whites and 2 egg yolks for breakfast or in between provide you with 27 grams of protein.
  • Zero carbohydrates.
  • A high proportion of “good” unsaturated fatty acids.
  • Eggs contain all the amino acids your body needs for optimal regeneration and muscle building.
  • Eggs are “healthy” fast food

Few foods are prepared as quickly as eggs and at the same time offer so many variation possibilities:

  • Scrambled eggs
  • microwave egg
  • Boiled egg
  • Fried egg
  • Baked egg
  • Poached egg

Recipe: Microwave egg

My absolute fast food favorite is the microwave egg.

This is how it works:

Beat 6 eggs, remove 4 of the 6 yolks and put everything in a microwaveable container.
Heat the eggs to the highest temperature for a few minutes in the microwave until they are completely cooked (thus avoiding the danger of salmonella) – done.
In addition to salt and freshly ground pepper, I often add spicy salsa dip as a low-carbohydrate seasoning sauce.