There are some misconceptions that bodybuilders only need to take protein and workout supplements. Often the need for supplemental vitamins is over looked because the bodybuilding diet is so ‘clean.’ However, many times bodybuilders are in greater need of supplemental vitamins than their counterparts.
Some questions to ask are:
- Is the vitamin directly involved in muscle action, protein synthesis or the integrity of muscle cells?
- Does exercise result in an increased requirement of the nutrient?
- Do athletes typically have lower intakes of the vitamins?
- Does dietary supplementation with the vitamin improve performance and/or growth?
Bodybuilders are notorious for overlooking these key components. In order to optimize growth and performance, you have to have the right amount of vitamins, minerals and nutrients. Make sure you analyze your diet to ensure you're taking in enough of the right vitamins. You could have the best diet in the world in terms of calories, fat, etc, but if you're lacking adequate levels of these metabolic spark plugs, you're shooting yourself in the foot.
Probably the most commonly supplemented vitamin in bodybuilders diets are the B vitamins. They are widely revered for their role in the function of the protein metabolism, muscle growth, and energy. They are vital in any bodybuilding supplement regime.
While B vitamins have the largest following in the bodybuilding world, vitamin C (ascorbic acid) is the most important vitamin. Most athletes don't realize how important vitamin C status is to success. As the most widely studied vitamin in sports nutrition, Ascorbic acid has proven itself to be valuable to bodybuilders in many ways.
Vitamin C is an antioxidant, protecting muscle cells from free radical damage, thus enhancing recovery and growth. It is involved with amino acid metabolism, particularly the formation of Collagen. Collagen is the primary component of connective tissue (holds your bones and muscles where they need to be). This may not seem important, but as you lift heavier weights, the stress you put on your body becomes tremendous. If your connective tissue is not as healthy and strong as it should be (a problem often seen in steroid users), risk of injury dramatically increases.
Vitamin C helps the absorption of Iron. Iron is necessary for Oxygen to bind to hemoglobin in blood. Without enough oxygen transportation in blood, muscles are robbed of oxygen and performance is greatly reduced. In addition, Ascorbic Acid assists in the development and release of natural anabolic hormones (like HGH and testosterone).
Finally, vitamin C is perhaps the most water soluble vitamin there is. In other words, it breaks up quickly in water. Since muscle cells are made up mostly of water, the more muscular an athlete becomes, the more vitamin C breaks down and as a result it is less abundant. Because of this, vitamin C is generally needed at higher supplemental rations in bodybuilders.
As your program and diet dials in, you won’t want to waste hard earned efforts because your body doesn’t have the right amount of vitamins. Once you have evaluated how much you are training and the approximate amount you are getting from foods and existing supplements, you can better determine your additional needs.
Train hard, but focus just as much on your nutritional needs!
