As a rule, bodybuilders pay great attention to their nutrition, which plays a role in building a sculpted body. However, some at the same time forget about vitamins, which during the period of strength training are simply necessary for the body. Today, there are a lot of substances that must be present in the diet of athletes, one of which is vitamin B, in bodybuilding it plays a special role.
During strength training, the body needs special support with the use of nutrients. Spending a lot of energy and vital resources, the body becomes vulnerable and weakened, therefore it is very important to replenish the spent reserves only with food, but also with all the necessary vitamins and minerals.
What are group B vitamins in bodybuilding
The whole group of vitamins B, as a rule, is designated as the "B-complex", and it includes 8 vitamins that are water soluble and not accumulated in the body. The supply of vitamins B must be constantly replenished from the outside, this includes:
- B1 - thiamine.
- B2 - riboflavin.
- B3 - Niacin.
- B5 - pantothenic acid.
- B6 - pyridoxine.
- B7 - Biotin.
- B9 - folic acid.
- B12-cyanocobalamin.
Vitamin B in bodybuilding is important, because of all the drugs, it is the most necessary for building muscle.
Vitamin B Functions
- Vitamins of this group help the production of energy in the body.
- Helps the muscles work.
- Essential for better absorption of proteins, fats, carbohydrates.
- Contribute to fat burning.
- They help to grow and share cells.
- Helps strengthen immunity.
- They have an effect on the normal functioning of the central nervous system.
- Contribute to the saturation of the body with nutrients.
- They play a role in increasing the metabolic rate.
- They have a positive effect on skin health.
- Helps eliminate the causes of stress and cardiovascular disease.
Signs of Vitamin Deficiency
The body acutely feels the lack of one or another useful substance and in every possible way signals the need to replenish its deficiency. If there is a lack of vitamins B, then subsequently health problems may arise.
If the body lacks:
- Vitamin B1 - the occurrence of vitamin deficiency, weight loss, emotionally unstable condition, edema, heart rhythm disturbances;
- B2 - sensitivity to sunlight, cracks in the lips, inflammation of the tongue;
- B3 - the formation of pellagra, as a result - insomnia, weakness, aggression;
- Vitamin B5 - the appearance of acne and tingling of the skin;
- B6 - anemia, depression, high blood pressure, dermatitis;
- B7 - growth disorders and disorders of the nervous system are manifested;
- B9 - the occurrence of macrocertal anemia, elevated levels of homocysteine;
- B12 - the appearance of memory dips, macrocircular anemia.
Dosage
Vitamin B in bodybuilding, like any other substance, sports nutrition, must be taken in the required daily dosages.
- B1 - 1.5 mg.
- B2 - 1.8 mg.
- B3 - 15-20 mg.
- B5 - 5 mg.
- B6 - 2-2.5 mg.
- B7 - 50 mcg.
- B9 - 400 mcg.
- B12 - 2-3 mcg.
About increased activity in training, the dosage can be increased several times. However, you should always familiarize yourself with the instructions for using each specific drug.
Vitamin B1
Thiamine, or B1, is necessary for better absorption of carbohydrates by the body. Therefore, vitamin B1 in bodybuilding is very popular, because it is due to carbohydrate products that energy is generated for strength training.
If this substance is not enough in the body, then carbohydrates, as well as proteins, will be poorly absorbed, since 1 g of protein requires 2 g of carbohydrates to assimilate.
Thiamine is found in cereals, bread, meat, rice, yeast, corn and nuts.
With a lack of this vitamin in the body, carbohydrates are not completely broken down, and the residues are stored as fat. Therefore, athletes who, although achieving body relief, need to pay special attention to taking B1.
Vitamin B2
Riboflavin promotes protein metabolism in the body, and this is an extremely important point in strength training, since sports require a higher consumption of vitamin B2. If you do not provide additional intake of riboflavin, muscle growth will proceed extremely slowly.
B2 can be obtained from grain, milk, meat, eggs, cheese, peas, buckwheat, liver.
Vitamin B3
Niacin, or nicotinic acid, produces energy from food, which helps to carry out intense workouts. It is not difficult to guess that without a sufficient amount of B3, and, accordingly, energy, we can’t talk about productive training and muscle growth.
Niacin is present in meat, milk, eggs, fish, legumes, potatoes.
Vitamin B5
Pantothenic acid also contributes to the production of energy from food and the formation of cholesterol.
B5 can be obtained from meat, legumes, whole grains.
Vitamin B6
As already mentioned, bodybuilding cannot exist without vitamins, vitamin B6 is most important in building the body. Protein is a building material for muscles, and pyridoxine helps to synthesize it.
B6 is found in meat offal, rice, fish, soybeans, butter, bananas.
Like B1, vitamin B6 plays a large role in bodybuilding, how to take it can be found in the instructions for the drug.
Pyridoxine produces insulin and other important enzymes in the body. During strength training, athletes especially need this vitamin, as it increases stamina and helps mobilize fats.
Vitamin B7
Biotin synthesizes fatty acids and is involved in energy production by the body. If vitamin B7 is not enough, then glucose uptake will not occur.
B7 is found in yolk, brewer's yeast, mushrooms, legumes, and cauliflower.
Vitamin B9
Folic acid is involved in cell division and the formation of nucleic acids.
B9 is found in the liver, green vegetables, milk, eggs.
Vitamin B12
Cyanocobalamin, or vitamin B12, in bodybuilding contributes to the processes of protein metabolism in the body, synthesizes amino acids, activates energy metabolism. Another important function of B12 is to maintain the vital functions of the nervous system that controls the muscles.
Contained in liver, meat, milk, fish, eggs.
Vitamin B12 is most valuable to athletes. Cyanocobalamin helps burn fat, and therefore is simply indispensable for creating muscle relief. Also, an important function of this substance is to restore the body after strength training.
B12, together with B1 and B6, takes part in the coordination of movements, the supply of oxygen to cells, and the reduction of muscle fibers. Especially important is cyanocobalamin for athletes who adhere to vegetarianism, since it is present only in animal products.
You can take either oral or injectable vitamin B12, in bodybuilding the dosage may be more than indicated on the package of the drug.
There are also vitamin-like substances of group B, these include:
- B4 - choline, helps to improve memory and regulate insulin levels.
- B8 - Inositol, normalizes sleep, reduces the accumulation of fat in the liver.
- B10 - para - aminobenzoic acid, takes part in protein assimilation.
It was also found during research that these elements still do not apply to vitamins, but to vitamin-like substances, but their use also has a beneficial effect on the body.
Vitamin B in bodybuilding is extremely important not only for building a beautiful body, but also for health. It must be understood that vitamins that are not synthesized by our body must come only from the outside. To do this, you can use products that contain all the useful trace elements and the B-complex, or purchase special vitamin complexes in pharmacies or sports nutrition stores.
Going in for sports is not only external beauty, but also internal health, therefore it is worth approaching this issue with great attention.