Vitamins for muscle building. Vitamins for muscles, joints and ligaments and what vitamins are needed for muscle growth. Some vitamin complexes

The vast majority of athletes prefer to train in a natural way, namely, without the use of steroids, and in order to improve the quality and speed of recovery after training, they use only some relatively harmless drugs that are not related to doping, including creatine, protein, amino acids, gainers, free sold in specialized sports nutrition stores. For the same purposes, athletes widely use a number of medicines that are available in ordinary pharmacies and dispensed without a prescription.

But, nevertheless, despite the relative harmlessness and availability of such pharmaceutical preparations, it is necessary to strictly adhere to the instructions attached to them and it is advisable to consult a doctor about their use before taking them. This article provides an overview of the main drugs used in bodybuilding, discusses their significance and effect on the athlete's body, contraindications and possible side effects.

Being a stimulant of biochemical processes, it is able to have a beneficial effect on the cardiovascular system of an athlete. The drug increases the strength of heart contractions, increasing stroke volume and coronary blood supply, has anabolic and antiarrhythmic effects. Riboxin improves blood supply to muscle tissues, normalizes energy metabolism, activates metabolic processes in the myocardium, as well as a number of enzymes. In addition to a positive effect on the heart, Riboxin improves the regeneration of muscle tissue. But for effective recovery after heavy loads, Riboxin alone is not enough, so it is recommended to take it in combination with potassium orotate.

Riboxin can replace ATP. The drug is effective in combination with potassium orotate. It is taken for 1-3 months according to the scheme 0.2 g 3-4 times a day.

The drug is a stimulator of endogenous biochemical processes, belongs to the metabolism. Produced mainly in tablet form, dispensed in a pharmacy without a prescription. The average dosage for an athlete is 1.5-2 g per day. In fact, potassium orotate is a common mineral salt found in the tissues of any living organism. The drug helps to strengthen the cardiovascular system and has an anabolic effect, allowing the athlete to recover faster after training. The drug enhances diuresis and improves appetite. For a noticeable progress of a bodybuilder, the drug is not particularly effective, but, nevertheless, in general, it is useful for the body, well tolerated by the athlete and has no side effects.

The drug is taken according to the scheme: one hour before meals, 1 tablet 3-4 times a day. The duration of the treatment course is 21-24 days.

Mildronate

Mildronate is classified as a cardioprotector. The drug is designed to increase the athlete's performance, compensating for the manifestations of the syndrome of mental and physical overwork. Mildronate normalizes metabolic processes and regulates cellular immunity. As a rule, mildronate is prescribed at the rate of 15-20 mg per kilogram of weight. The drug is taken according to the doctor's prescription, so it is recommended to consult before you start taking it.

The daily dosage of the drug is determined at the rate of 15-20 mg / kg of body weight, which averages 1-2 g, taken in 4 doses. The duration of the course is 14 days with a repeat in 2-3 weeks.

Agapurin is available in tablet form and is relatively inexpensive. Preparations based on a similar active substance are trental and pentoxifylline. Agapurine is taken separately from other drugs. It increases vascular tone, reduces blood viscosity and increases blood flow velocity, which is important for an athlete who feels the maximum pumping of working muscles. The drug is used mainly by experienced bodybuilders - agapurine should be taken carefully, following the instructions, in order to avoid side effects of the drug.

In bodybuilding, Agapurin is taken according to the scheme:

• on training days 3 times 2 tablets;
• on rest days 3 times 1 tablet.

Duration of the course Agapurin - 20 days. After a 4-week break, the course is repeated. Tablets are washed down with a large volume of water. To avoid side effects, it is forbidden to take the drug without the consent of the doctor.

The plant grows in the western and eastern parts of Siberia, in the highlands of Altai and in Central Asia. It contains phytoexidons - substances identical to steroid compounds with a pronounced anabolic effect. activates protein synthesis and its accumulation in muscle tissue, heart, liver and kidneys. The drug helps to increase physical endurance and intellectual performance. Long-term use of leuzea strengthens the vascular bed and thereby improves overall blood circulation. The drug reduces the heart rate. Leuzea is part of a dietary supplement called Leuzea-P. One tablet of the supplement contains about 0.85 mg of the active ingredient - ecdysten, the cost of supplements in sports stores varies between 700-1800 rubles.

The drug is capable of causing hypoglycemia (a drop in blood sugar levels) and is superior in effectiveness to individual RA-adaptogens. Since the release of somatotropic hormone is observed due to hypoglycemia, the intake of Manchurian aralia contributes to the achievement of a high anabolic effect - the athlete improves his appetite and increases body weight. The drug is classified as an anabolic stimulant. Aralia tincture is sold in every pharmacy. Take it at a dose of 20-30 drops in the morning on an empty stomach and an hour before training.

As for vitamins taken separately:

Thiamine (B1) participates in the activity of the main body systems: cardiovascular, nervous and digestion. Influences growth and energy balance. Lack of vitamin B1 causes irritability, lack of appetite, increased fatigue and related health disorders.

Cyanocobalamin (B12) increases protein synthesis and its accumulation in tissues, is an effective anabolic agent.

Pyridoxine (B6) plays an important role in metabolism and the normal functioning of the nervous system.

Ascorbic acid (C)- antioxidant and reducing agent involved in metabolic processes.

Vitamins of group B are produced in injectable form, as a rule, an ampoule contains 1 ml of a substance of 5% concentration. It is unacceptable to administer all vitamins at the same time on one day - each vitamin is administered sequentially on a separate day, adhering to the cycle. Injections are made intramuscularly, the introduction of B1 and B6 can be somewhat painful.

Diabeton MB is a pharmaceutical drug sold freely. One of the strongest anabolics. As a drug, it is used as a pancreatic stimulant in the complex treatment of diabetes mellitus. Bodybuilders use this drug to maintain a high level of anabolism in the offseason. In terms of effectiveness, it is close to insulin injections, and in terms of overall action, to methandrostenolone. The drug allows the athlete to quickly gain weight.

Available in the form of tablets of 30 mg. They start with a dose of 30 mg per day, which, if necessary, can be increased to 60 mg in the next course (the course lasts one and a half to two months). Diabeton MB should not be taken with other drugs. Take it with breakfast once a day. The anabolic effect of diabetone is to stimulate the production of one of the anabolic hormones - insulin. For the effective action of the drug, at least six meals a day with a small amount of fat and an increased amount of protein are recommended. While taking diabetone, low-calorie diets are prohibited in order to avoid the development of side effects of the drug, in particular, hypoglycemia.

Tamoxifen is classified as an antiestrogen. The drug is used by bodybuilders to increase the level of testosterone in the body, blocking estrogen. Tamoxifen is used in combination with other drugs for the most effective exposure to long-term courses, for at least 6-8 weeks. Tamoxifen becomes especially popular with bodybuilders during cutting, as it speeds up and enhances fat burning processes. In cases where an athlete has a tendency to water retention against the background of the use of anabolic steroids, tamoxifen becomes mandatory. The drug in bodybuilding is also valuable in that it allows the bodybuilder to effectively increase muscle density. Like any highly effective drug, tamoxifen has many side effects and contraindications, so it should be taken strictly as prescribed by a sports doctor.

Indications for taking glycerophosphate as a drug are overwork, dystrophy, rickets. For a bodybuilder, the drug is valuable in that it accelerates the absorption of protein and improves metabolism. Calcium glycerophosphate also helps to increase appetite. While taking the drug in the diet, it is necessary to limit fats, replacing them with proteins. It is recommended to take the drug in courses. There are no analogues of calcium glycerophosphate. The approximate daily dose of the drug is calculated based on the ratio of 100 mg for every 8 kilograms of weight. The daily dosage of Calcium Glycerophosphate is 1000 mg with a weight of 80 kg. It is divided into 5 doses of one tablet (200 mg). Time of taking the drug: morning 2 hours before training. The mass course lasts 1.5-2 months.

In terms of action, trimetazidine is close to the well-known mildronate, but much cheaper than the latter. The drug contributes to a greater delivery of oxygen to the cells, preserves the intracellular potential, counteracts the formation of free radicals, and increases the athlete's endurance. Taking the drug can significantly increase the load and intensity of training. Trimetazidine can be replaced with a similar agent containing, which, however, will not be an equivalent replacement in terms of effectiveness. It is possible to combine the drug with other drugs.

Vinpocetine is a drug that corrects cerebral circulation disorders. The active substance of the drug is apovincaminate. Vinpocetine has a direct effect on metabolic processes in the brain tissue. It has a vasodilating effect and improves the blood supply to the brain tissues. Vinpocetine increases the resistance of tissues to hypoxia, activates the utilization of glucose and the exchange of serotonin and norepinephrine in the brain tissue. The drug prevents platelet aggregation, thereby reducing blood viscosity. Vinpocetine has a positive effect not only on the brain, but also on muscle tissues, contributing to their better supply of oxygen and nutrients. The drug is usually taken in a dose of 5 to 30 mg 30 minutes - an hour before training. Vinpocetine does not have the side effects of classic "energy drinks" in the form of insomnia or hand tremors.

The mechanism of action of metformin is based on its ability to suppress gluconeogenesis in the liver, prevent glucose absorption in the intestine and better utilize it in muscle tissues. Accelerates the process of transition of glucose into glycogen. Reduces appetite, thereby reducing or stabilizing weight. It does not have a hypoglycemic effect. Before use, the athlete should consult a doctor, as the drug has many contraindications and may have side effects.

Whatever type of sports activity you do - running, basketball, gymnastics or powerlifting - you will not be able to succeed without a properly composed one. The right choice of foods, vitamins and nutritional supplements will guarantee that the body will be supplied with the necessary building materials for an intense workout, followed by high-quality recovery and strengthening of the entire muscle volume of your body.

Nutrition for successful workouts

Athletics, running

Be sure to eat enough amount of proteins: they will be used as building materials to restore the structure of cells, the synthesis of hormones and antibodies. If there is too little protein in the diet, this can cause the destruction of muscle tissue cells, disruption of hormone production, and a drop in performance.


As the main energy sources it is recommended to choose carbohydrates, but remember: unutilized energy reserves (glycogen) are stored in the liver, and subsequently deposited as fat reserves. Fats, being an integral part of cell membranes, also perform construction and energy function.

Before training (maximum one and a half hours), you should take a serving easily digestible carbohydrates(e.g. energy bars or banana milk smoothie). Fibrous carbohydrates (vegetables, grain bread, cereals) are best consumed after a workout, or long before it, as such foods are hard on the stomach and can cause discomfort or pain when jogging.

Power training

The nutrition of an athlete during strength training should be strictly balanced and as often as possible (moderate portions every four hours). Each serving should contain complete proteins, slow carbohydrates and healthy fats. An hour and a half before the start of the workout, you can eat a portion of slow carbohydrates (oatmeal, whole grain bread sandwich), after the workout - a protein shake (powdered, from a sports nutrition store, or prepared on your own - milk, egg whites).

The diet of a person involved in weight training must strictly meet the set goals:

• If a person is -, then full-fledged high-quality proteins, slow carbohydrates and some unsaturated fats should prevail in his diet.
• If you are aiming to gain "mass" (increase the volume of muscle tissue) - let's say a small surplus of carbohydrates and proteins.

The goal is weight loss

Regardless of the type of training, if your first priority is to lose weight, you must strictly follow the rules below:

• Mandatory calorie deficit- there are online calculators and tables for calculating the daily calorie content of a person based on his physical parameters, frequency and severity of loads. Your task is to consume the resulting calorie value minus 10-15%, in which case you will be provided with a slow and correct weight loss without deplorable health consequences;
• Choose useful and high-quality products, get rid of the unnecessary: confectionery sweets, cakes and pastries, sausages, fatty sauces and semi-finished products, in addition to high calorie content, contain a lot of harmful components, dyes and preservatives;
• After any workout (be it a long run or a set of exercises with dumbbells), refrain from eating for a couple of hours, at which time the body will expend adipose tissue as an energy source.

Vitamins and minerals for runners

Providing the body essential substances(such as calcium, zinc, manganese, selenium, magnesium, potassium, sodium, vitamins A, C, E, the whole group B) has an extremely important role: it ensures good sports performance and maintains health. The best option is to get these substances from a balanced and varied diet, for this you need:

• Accompany each meal with vegetables and fruits (best seasonal);
• Do not exclude certain food groups from your diet;
• Eat a variety of foods and try different food combinations.

For runners, it is especially important to make up for the lack of the following minerals in a timely manner:

1. Calcium and phosphorus are essential for bone health. Best source of these minerals- dairy products (cottage cheese, cheese, yogurt, milk), nuts, fish, leafy greens. On the recommendation of a doctor, you can also take pharmacy preparations containing vitamin and mineral complexes.
2. Iron is required for the synthesis of healthy immune and blood cells (such as, for example, hemoglobin, the main oxygen carrier). Natural sources of iron- liver, egg yolk, green apples, prunes.

What complexes can runners take? Due to the specifics of the load when running, it is recommended to take such vitamin preparations as:

• Venotonics - drugs that restore the tone of venous vessels, are a means of preventing the occurrence of varicose veins, blood clots. Contain vitamin C, zinc, rutin, plant extracts of grape leaves, chestnut.
• Omega-3 polyunsaturated fatty acids - a healing elixir: Omega acids are part of the intra-articular lubrication, thus, in the event of diseases associated with the destruction of cartilage, osteoporosis, inflammation of the joints, it is extremely important to take this supplement.
• Glucosamine-chondroitin complex has chondroprotective properties: it slows down the processes of destruction and degeneration of cartilage tissue, has anti-inflammatory effect, helps to restore joints after sports injuries, promotes the full deposition of calcium in bone tissues.

What vitamins are used for muscle growth

Intensive strength training increases the body's need for nutrition, essential vitamins and minerals. Manufacturers of sports nutrition and nutritional supplements offer wide range of beautiful jars with multivitamin and mineral complexes.

As a rule, such complexes have a very high cost. Is it possible to pick up vitamins for muscle growth in a regular pharmacy? It is possible, below is a list of those vitamins and minerals, which play a major role in building muscle mass.

1. Vitamin B6 or pyridoxine - is important for the full metabolism of proteins and essential fatty acids, contributes to the high-quality utilization of carbohydrates. Food sources containing vitamin B6 are bananas, beef, veal, peanuts, avocados;
2. Vitamin B1 or thiamine - functions as an enzyme in the metabolism of proteins and carbohydrates for energy production, it is also necessary for the normal transmission of nerve impulses. Found in legumes, meat, nutritional yeast;
3. Vitamin B12 - cobalamin. Plays an important role in cell division by stimulating the growth of nerve cells. It is found in animal products - meat, milk, cheese;
4. Antioxidants (beta-carotene, vitamins C and E, copper, zinc, selenium) - protect the connective tissue, maintain the elasticity of the skin and ligaments, stimulate immune processes, help the body fight free radicals that can form during exercise and start the process of oxidation and destruction of body cells. Best food sources of antioxidants: carrots, citrus fruits, egg yolk, broccoli, seafood, kiwi, nuts;
5. Coenzyme Q10 is a lipid involved in the process of energy production. By improving the quality of oxygen at the cellular level, it can improve aerobic performance. It has a beneficial effect on the functioning of the heart muscle;
6. Folic acid (folacin, vitamin Bc) helps in the process of cell formation for protein synthesis. Found in green leafy vegetables, grains and legumes.

Doctors recommend to always navigate to food sources: food is the best supplier of vitamins and minerals. A well-balanced diet with the necessary content of meat, fish, cereals, vegetables, fruits, dairy products is the best way achieve your sporting goals and maintain your health. If you think that your nutrition needs support, you can take additional vitamin and mineral complexes with food.

Before choosing from the many presented drugs the one that you think is right for you, you need to consult a general practitioner, if necessary, take tests to control the content of certain substances in the blood, as well as eliminate the risk of side effects.

Video. Preparations for ligaments and joints

Below is a description of all the vitamins you need to grow your muscles by leaps and bounds. But do not forget: the latter is possible only with active training.

1. Cobalamin (vitamin B12)

Provides carbohydrate metabolism and maintenance of the tissue of the nervous system (spinal cord and nerves that transmit signals from the brain to muscle tissue). Stimulating muscles with nerve cells is an essential step in muscle contraction, coordination, and growth.

B12 is only available in animal products: beef, chicken, fish, pork, etc.

2. Biotin

Plays a critical role in amino acid metabolism and energy production from a variety of sources. Note: Bodybuilders who eat raw egg whites get a substance called Advin. This substance blocks the absorption of biotin.

Sources of biotin are: egg yolk, liver, kidneys, pancreas, milk, soy and barley.

3. Riboflavin (vitamin B2)

Actively participates in three main processes:

1. glucose metabolism;
2. fatty acid oxidation;
3. plying hydrogen through the Krebs cycle (known as the citric acid cycle, where certain molecules break down into energy in the form of ATP).

To build voluminous muscles, riboflavin is associated with protein metabolism. There is a strong relationship between lean body mass and a riboflavin diet.

Riboflavin-fortified foods: liver, almonds, soy nuts, seafood, milk and other dairy products, eggs.

Source: depositphotos.com

4. Vitamin A

Vitamin A improves eyesight. It is important in protein synthesis (muscle growth). It also participates in the production of glycogen (a form of energy for intensive body activity).

Vitamin-rich foods: the same milk, liver, oysters, garlic, broccoli, seaweed.

5. Vitamin E

Being a powerful antioxidant, it takes part in the protection of cell membranes. Restores and promotes the growth of muscle cells, directly dependent on the health of cell membranes.

The most common food sources containing vitamin E are various vegetable oils, nuts, green leafy vegetables, and fortified cereals.

6. Niacin (vitamin B3)

Participates in 60 metabolic processes associated with energy production.
Niacin in the form of niacin causes vasodilation. However, large doses of nicotinic acid dramatically impair the body's ability to mobilize and burn fat.

Food sources containing niacin include turkey meat, dairy products, poultry, fish, lean meats, nuts, and eggs.

Source: wikipedia.org

7. Vitamin D

Vitamin D is essential for the absorption of calcium and phosphorus. If the necessary calcium stores in the muscles are not available, you will not achieve full and hard muscle contractions. Fast and powerful muscle contractions are also provided by phosphorus. The latter is also necessary for the synthesis of ATP.

Dietary Sources: Skimmed or low-fat milk.

8. Thiamine (vitamin B1)

Essential for protein metabolism and growth. It is directly involved in the formation of hemoglobin, which is a protein contained in red blood cells that provides oxygen to the working muscles of the body.

Dietary sources of thiamine: green peas, spinach, liver, beef, pork, navy beans, nuts, bananas, soybeans, goji berries, whole grains and fortified cereals, bread, yeast, brown rice bran and legumes.

At first glance, it may seem that athletes should not have problems with the choice of vitamin-mineral complexes and other means that affect the speed of recovery and muscle growth - stores offer a wide range of supplements for every taste and budget. However, for a number of reasons discussed in the article, when choosing vitamins, we recommend that you opt for medicines, and not for numerous dietary supplements from the assortment of sports nutrition stores.

Any vitamins and pills sold outside the pharmacy are just biologically active food supplements (BAA). Unlike drugs, their real effectiveness, and the compliance with the composition indicated on the package, lies solely on the conscience of the manufacturer. Plus, the cost of such complexes is often completely unreasonably high.

The only exception is, perhaps, only sports vitamin complexes from reputable manufacturers, such as Optimum Nutrition, BCN, Dymatize and others. But in them you can often encounter the other extreme - mega-doses of vitamins, often 1000 times more than the daily allowance. Convincing evidence of the validity of the use of such horse doses does not exist, but the unpleasant effects of hypervitaminosis are quite real.

Meanwhile, the use of "dummy" and ineffective means does not lead to an acceleration of recovery processes and, as a result, does not contribute to an increase in the intensity of growth of muscle mass and physical performance. In addition, the vasodilators presented in this article, which have been proven effective in increasing blood circulation in muscles, stimulating pumping and improving the delivery of oxygen and nutrients, are not presented in sports stores at all.

For this reason, we considered vitamins and drugs sold only in pharmacy and only registered as medicines in Russia.

Selection criteria

The main requirements that were put forward for drugs: the presence of clinically proven efficacy; acceleration of recovery processes in the body, due to the satisfaction of the needs for the necessary chemical elements (as a result, the acceleration of muscle mass hypertrophy); stimulation of the supply of all tissues of the body with oxygen; improvement in physical performance during training.

After carefully reviewing the assortment of various drugs in the pharmacy, we found that everything is not so simple here either. For example, many popular vitamin and mineral complexes in their composition are not very suitable for men and women involved in weightlifting. For the active growth of muscle mass and the acceleration of recovery processes, a large amount of macronutrients such as magnesium and calcium, and microelements - iron and zinc, are needed, and "civilian" vitamins almost always have problems with this.

Having carefully studied the composition of the most common vitamin-mineral complexes, and having tested some of them on our own experience, we have selected two preparations that are most suitable for solving such problems as accelerating recovery after intense training and improving physical performance.

In addition to the composition, we paid attention to the manufacturer of the drug (we considered only the products of large foreign companies) and the convenience of their use. Dietary supplements were not considered by us in principle.

Phosphodiesterase inhibitors

Vasodilating agents are often used by bodybuilders to improve physical performance and the pumping effect. What is their effect on the athlete's body?

By expanding the coronary arteries and improving microcirculation and blood rheology, vasodilators increase oxygen delivery to all body tissues, including muscles. Thus, taking this group of drugs helps to improve muscle function during training, enhance the effect of pumping and speed up recovery after training.

You can get more information about the mechanisms of action and side effects of these drugs on Wikipedia.

Another group of PDE inhibitors are known to many selective phosphodiesterase inhibitors. They act much more selectively than pentoxiffyline, but they also have a general vasodilating effect. However, the extremely high cost of original drugs, unfortunately, makes them unavailable for permanent use by most athletes. This problem is partly solved by inexpensive high-quality generics, the cost of which is much lower than the original drugs.

We noticed only one problem - if pretty girls are training in the gym next to us, the reaction to them, after taking the drug, may be too noticeable :)

Medicines in this group are taken an hour before the start of a workout and in the evening, an hour or two before bedtime, to improve blood supply to the muscles during their nightly recovery. Do not forget carefully read the instructions for use, contraindications and possible side effects. For example, you should not take Pentoxifylline when going to the dentist - the acceleration of blood circulation leads to a very rapid "resorption" of local painkillers.

Zinc preparations (testosterone stimulants)

In sports shops, the so-called. testosterone stimulants, which usually include zinc, magnesium, and B vitamins. The cost of these ZMA supplements is usually completely unreasonably high, but the practical value of taking exorbitant doses of these trace elements in most cases raises serious doubts. However, they can be easily replaced highly effective drugs, the only drawback of which, in comparison with sports supplements, is the lack of bright and beautiful packaging, with visual diagrams and other favorite tricks that allow manufacturers to justify unreasonable prices for their products.

Zinc has proven itself well as a preparation Zincteral (Zinc sulfate). Taking just one tablet will give the body 45 mg of elemental zinc, which is more than enough for the proper course of all biological processes. The remaining components of ZMA (magnesium and vitamins) you will receive in sufficient quantities from vitamin-mineral complexes, which we talk about in the continuation of the review.

At the same time, it should be understood that taking zinc by itself will not have any “explosive” effect on the production of testosterone - its main value is in replenishing the insufficient intake of this important trace element with food, which can lead to a slowdown in physiological processes in the body. . Zinc also helps clear acne and heal wounds faster.

Popular supplements based on Ekdisten (Ratibol) are not drugs, therefore, they will not be considered within the framework of this article. Dietary supplements, as we have already noted, rarely give an effect stronger than that of taking a placebo. Definitely not worth spending money on.

Elevit Pronatal

Yes, you read that right, one of the most optimal vitamin and mineral complexes for muscle growth is a drug for pregnant women. In fact, there is nothing surprising in this - Elevit contains a large amount of micro and macro elements necessary for growth, as it should be for a drug intended for.

There are a little less vitamins directly here, in comparison with other popular drugs, but, for muscle growth, it is the increased amount of minerals that is more important.

One tablet "Elevit Pronatal" contains:

The most important vitamins and macro-microelements are highlighted in bold in the list. for muscle growth and strength performance. For comparison, in the popular, but not very balanced Supradin for bodybuilders, there are only 21.2 mg of magnesium (100 mg in Elevit), 500 mcg of zinc (7.5 g) and 11 mg of calcium, against 125 in Elevit. Exactly because of this reason " Supradin"for muscle growth is not so good - this is a universal complex for the widest possible strata of the population.

The manufacturer of the drug is Bayer, a global pharmaceutical giant, which leaves no doubt about the quality and effectiveness of the drug. Elevit is produced in Germany. The complex is also distinguished by a rather high price - a package of 30 tablets costs at least 400 rubles. We recommend purchasing a pack of 100 tablets, in which case each tablet will cost significantly less. In any case, their cost is much lower than that of "special" sports vitamins.

The need of bodybuilders for vitamins and minerals, during very intense training, is significantly higher than that of pregnant women - you can safely double the manufacturer's recommended daily dosage of the drug. Drink one tablet of Elevit with breakfast and lunch. Tablets should be swallowed without chewing. If you work out in the gym "for fun", drink one tablet a day - the "extra" vitamins will still be excreted from the body without any effect.

VITRUM

Universal vitamin-mineral complexes, as a rule, are not always suitable for those involved in sports, because. they are intended, first of all, for people with normal physical activity and even physical inactivity. A pleasant exception is the Vitrum complex, which contains all the vitamins and minerals necessary for muscle growth and improvement of sports results in the required quantities.

One tablet "Vitrum" contains:

When you get acquainted with the composition of the drug, it immediately catches your eye that the only trace element that is clearly not enough in Vitrum is iron. However, if you are not a vegetarian and eat enough meat, liver and fish, there should be no problems with sources of iron, in any case.

Vitrum is produced by the American pharmaceutical company Unipharm. Read more about the quality and safety of products on the official website of the company.

For athletes, as in the case of Elevit, we recommend doubling the recommended dosage of the drug. Drink one tablet of Vitrum at breakfast and lunch. Tablets should be swallowed without chewing.

Other vitamins

If the vitamins recommended by us are not sold in the nearest pharmacies or you do not have the necessary funds for the constant intake of fairly expensive complexes, you can always replace them with something more affordable and common. In Russia, these are, of course, drugs under the Complivit brand.

Good quality of products and vitamins of the Czech company KRKA. However, personal experience has shown some inconvenience in taking their Duovit complex. The tablets are very large, they need to be taken two at a time, which causes very unpleasant sensations after use.

When using any vitamin-mineral complexes during intense training and in order to increase endurance and accelerate muscle growth, remember that it is better to take regular vitamins in double the amount, but not in one go, but breaking it into two - at breakfast and lunch. Taking vitamins in the evening is not recommended.

It is important to remember that rapid growth of muscle mass is achieved not only by taking vitamin and mineral complexes and intensive training, but also, with the obligatory inclusion in the diet.

Don't forget to take good rest between workouts. Otherwise, there is a serious risk of overworking the body and reducing the effectiveness of training. Nutrition and rest contribute more to the development of physical strength than any drug. Look for the secrets of effective training and relaxation in our article.

All the medicines mentioned in the article are sold in any large pharmacy. Do not forget about the need to carefully read the instructions for use before using any drugs. It is highly desirable to get a recommendation on the advisability of taking your chosen medicines from your doctor. Remember - thoughtless self-treatment can lead to serious health problems.

I'm sure you're well aware of the importance of protein and carbohydrate intake for muscle growth, but what about vitamins?

Perhaps many young athletes are paying attention to the importance of taking vitamins in their daily lives. However, in many forums, there are hundreds of questions related to the intake of protein and creatine, while very little is said about vitamins.

In this regard, we decided to tell you about the 10 best vitamins for athletes and muscle growth in general:

During strenuous physical activity, the body is depleted and a huge amount of vitamins and minerals leave it.

Self-confidence
Making sure that our body has enough vitamins and minerals helps us maintain and improve our health.

Failure to maintain adequate levels of vitamins and minerals will interfere with normal performance in the gym, it will slow down your growth, and in some cases, may lead to more serious health problems.

And now, about the ten most necessary vitamins for muscle growth.

1.

• Provides carbohydrate metabolism, and maintenance of the tissue of the nervous system (spinal cord and nerves that transmit signals from the brain to muscle tissue).
• Muscle stimulation, via nerve cells, is an essential step in muscle contraction, coordination, and growth.
• B12 is only available in animal products such as beef, chicken, fish, pork, etc.

2.

• Plays a critical role in amino acid metabolism and energy production from a variety of sources.
• Bodybuilders who eat raw egg whites get a substance called Advin. This substance blocks the absorption of biotin.
• Sources of biotin are: egg yolk, liver, kidneys, pancreas, milk, soy and barley.

3.

• Actively participates in three main processes:

1) glucose metabolism, 2) fatty acid oxidation, 3) hydrogen cycling, through the Krebs cycle (known as the citric acid cycle, where certain molecules break down into energy in the form of ATP).

• For bodybuilding, riboflavin is associated with protein metabolism. There is a strong relationship between lean body mass and a riboflavin diet.
• Riboflavin-fortified foods: liver, almonds, soy nuts, seafood, milk and other dairy products, eggs.

4.

• Vitamin A improves eyesight.
• It is important in protein synthesis (muscle growth!!!).
• Participates in the production of glycogen (a form of energy for intensive body activity).
• It is of great importance in preparing for competitive competitions.
• Power sources: there are many (see the link below and click the button at the very top, under the table of contents). What foods provide vitamin A? Pay attention to the fact that milk is mentioned for the umpteenth time. Of the five, milk is mentioned in four essential vitamins. What is this, a coincidence? I think not?

5.

• Being a powerful antioxidant, it takes part in the protection of cell membranes.
• Restores and promotes the growth of muscle cells, directly dependent on the health of cell membranes.
• The most common food sources containing vitamin E are various vegetable oils, nuts, green leafy vegetables, and fortified cereals.

6.

• Participates in sixty metabolic processes associated with energy production.
• Nicotinic acid, in the form of niacin, causes vasodilation, which helps to appear more vascular on stage. However, large doses of nicotinic acid dramatically impair the body's ability to mobilize and burn fat.
• Food sources containing niacin include turkey meat (the body uses the amino acid tryptophan to create niacin), dairy products, poultry, fish, lean meats, nuts, and eggs.

7.

• Vitamin D is essential for the absorption of calcium and phosphorus. If the necessary calcium stores in the muscles are not available, you will not achieve full and hard muscle contractions.
• Fast and powerful muscle contractions are provided by phosphorus. Phosphorus is also required for the synthesis of ATP.
• Dietary Sources: Skimmed or low-fat milk.

8.

• Essential for protein metabolism and growth.
• It is directly involved in the formation of hemoglobin, which is a protein contained in red blood cells that provides oxygen to the working muscles of the body.
• With an increase in the load and duration of sports exercises, an intensive supply of oxygen becomes more and more important.
• The more you increase the number of exercises, their intensity and duration, the more thiamine you need.
• Dietary Sources of Thiamin: Green peas, spinach, liver, beef, pork, navy beans, nuts, pinto beans, bananas, soybeans, goji berries, whole grains and fortified cereals, bread, yeast, brown rice bran, and legumes.

9.

• It is the only vitamin directly associated with protein intake. The more protein you consume, the more vitamin B6 you need.
• Vitamin B6 promotes protein metabolism, growth and carbohydrate utilization.
• Vitamin B6 staple foods include avocados, nuts, liver, chicken, fish, green beans, lettuce, wheat germ, nutritional yeast, sea vegetables, and bananas.

10.

• It enhances the recovery and growth of muscle cells and is an antioxidant.
• Participates in the formation of collagen, being the main component of connective tissue (connective tissue holds your bones and muscles together). When you lift heavier weights, you put stress on your muscle structure. If your connective tissue is not strong enough, you have a fairly high chance of injury.
• Helps the absorption of iron. With iron deficiency, the amount of oxygen contained in hemoglobin decreases, which significantly reduces muscle performance.
• It dissolves very quickly in water. Since the muscle cell consists mainly of water, the more the athlete's muscle mass becomes, the more vitamin C is dissolved, and the concentration of this substance in the tissues of the body decreases. Thus, the bodybuilder's body requires a significant increase in vitamin C.
• Helps in the formation and release of steroid hormones, including the anabolic hormone testosterone.
• The main sources of vitamin C are citrus and fruit juices.

Conclusion

• So, you have the 10 most important vitamins for sports. If you are an athlete, you should eat a lot anyway, and the more of the above foods you eat so that all these vitamins are regularly present in your diet, the less problems you will have.
• However, if you think your diet needs some support, you can also take a multivitamin with meals, but remember that it is always better to get your vitamins from natural sources. However, once you understand the critical importance of vitamin C in bodybuilding, you can take advantage of its support in its purest form.
• Finally, pay attention to how many times milk or dairy products are listed as the main source of the above vitamins. Therefore, three or four glasses of milk a day will certainly be good for your body. If you are lactose intolerant, you may want to consider getting lactose-free milk, which tastes just like regular milk, but is milk with a lactose-neutralizing ingredient added.