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Working out in the gym or even at home is one of the painful but equally pleasurable activities. Ultimately, the cliché says, ‘pain is gain’. You look at yourself in the mirror with the bulging biceps, perfectly shaped triceps, barrel-like chest, and wide shoulders. The aesthetics become even more appealing when veins are clearly visible which makes you look muscular and attractive. Multivitamins are dietary supplements that contain a combination of essential vitamins and minerals necessary for the proper functioning of the human body. The aesthetics is always a great thing, and everyone should be proud of it. But if aesthetics are the heroes of the show, then nutrition, vitamins, minerals and overall food you eat are the backstage heroes. This article will give you all the information you need to know about the top 10 most important vitamins for muscles.
Top 10 Most Important Vitamins for Muscles
| S.No | Vitamin | Sources |
| 1. | Vitamin D | Mushrooms, oranges, bananas, yogurt, tofu, soy milk, cheese, and cereals |
| 2. | Vitamin B12 | Milk, cheese, yogurt, paneer, eggs, apples, bananas, oranges, almonds, and peanuts |
| 3. | Vitamin B3 | Roasted groundnuts, barley, almonds, wheat flour, rice flake, jowar, chicken peas, green moong dal, bajra, and rice. |
| 4. | Vitamin B6 | Sunflower seeds, rajma, banana, soybean, peanuts, urad dal, potatoes, spinach, eggs and carrots |
| 5. | Vitamin E | Sunflower seeds, almonds, peanuts, rice bran oil, and spinach |
| 6. | Vitamin A | Carrots, spinach, sweet potatoes, grapefruit, and papaya |
| 7. | Vitamin C | Limes, oranges, lemons, tomatoes, potatoes, green and red peppers, strawberries, and leafy vegetables |
| 8. | Omega-3 Fatty Acids | Mackerel, salmon, oysters, seaweed and algae, walnuts, kidney beans, soybean oil, and wheat germ |
| 9. | Vitamin B2 | Dairy milk, yogurt, cheese, eggs, lean beef and pork, organ meats (beef liver), chicken breast, salmon, fortified cereal and bread, almonds, and spinach. |
| 10. | Vitamin B9 (Folate or Folic Acid) | Beans, peanuts, sunflower seeds, fresh fruits, fruit juices, whole grains, liver, and eggs. |
Vitamin D
Vitamin D is known as ‘sunshine vitamin’ because you get plenty of vitamin D if you expose yourself to sunshine. Vitamin D makes your bones strong. Strong bones are a key factor when it comes to building muscles.
Those who do not expose themselves to the sun may have to face the problems caused by vitamin D deficiency in the later stages of their life. Mushrooms, oranges, bananas, yogurt, tofu, soy milk, cheese, and cereals are the food items that have plenty of vitamin D.
Vitamin B12
For muscle growth, the supply of oxygen to the different parts of the body through the blood is extremely important and that’s where vitamin B12 comes into picture. Vitamin B12 produces red blood cells which deliver oxygen to each and every body part. Milk, cheese, yogurt, paneer, eggs, apples, bananas, oranges, almonds, and peanuts are the sources of vitamin B12.
Also Read | Top 10 Potassium-rich Foods for Athletes
Vitamin B3
Have you ever observed a professional bodybuilder consuming a particular supplement just before the photoshoot so that they get more pumped and become extra muscular and vascular? The answer to this question doesn’t matter, what matters is what makes this to occur. Well, vitamin B3 is the main ingredient of that supplement.
Foods that are high in vitamin B3 are roasted groundnuts, barley, almonds, wheat flour, rice flake, jowar, chicken peas, green moong dal, bajra, and rice.
Vitamin B6
Nitric oxide is one of the components in your body that helps you in power performance and higher endurance. Vitamin B6 plays a vital role in the production of nitric oxide. Nitric oxide decreases muscle soreness, lowers blood pressure, boosts exercise performance and also can manage type 2 diabetes. Food items like sunflower seeds, rajma, banana, soybean, peanuts, urad dal, potatoes, spinach, eggs and carrots are great sources of Vitamin B6.
Vitamin E
A proportionate consumption of vitamin E and maintaining a balanced diet can help you to look younger. Here the term ‘younger’ means vitamin E prevents the ageing effects on the skin and helps you to look younger, fitter and finer.
Vitamin E removes the free radicals which are the toxins from the environment that can cause chronic illness. These vitamins also flush out metabolic waste. Sunflower seeds, almonds, peanuts, rice bran oil, and spinach have enough Vitamin E. So do include these foods to prevent the aging effects on your appearance.
Vitamin A
When it comes to the creation of glycogen and protein synthesis, vitamin A is the nutrient to go for. Glycogen is a form of glucose which is the main source of energy. Thus, to have enough energy intake of vitamin A is important. Vitamin A is one of the important nutrients to have a clean and clear vision. It also makes bones strong.
Carrots, spinach, sweet potatoes, grapefruit, and papaya are rich in vitamin A. So do include them in your daily diet.
Vitamin C
Vitamin C is perhaps one of the most crucial elements when it comes to muscle building. Miniature tears happen when you workout (in simpler words we call it ‘workout till failure’). When failure occurs, the body tries to repair the tear. That’s how muscles are built and enhanced in size. Now this repairing work is mainly due to vitamin C.
Food elements like limes, oranges, lemons, tomatoes, potatoes, green and red peppers, strawberries, and leafy vegetables are important if you want to bulk up and be the beast.
Omega-3 Fatty Acids
Are you struggling with post-workout muscle soreness? Are you not getting the desired results related to muscle growth? Well, Omega-3 Fatty Acids are the nutrient for you. Omega-3 Fatty Acids will not only reduce muscle soreness but will also help in muscle growth. This nutrient plays a vital role in making the cardiovascular system stronger and robust. To carry out the long and tiring cardio workouts, cardiovascular strength is important and to gain that level of strength, Omega-3 Fatty Acids must be included in the daily diet.
Mackerel, salmon, oysters, seaweed and algae, walnuts, kidney beans, soybean oil, and wheat germ have ample amounts of Omega-3 Fatty Acids.
Vitamin B2
Though the names vitamin B2 and Omega-3 Fatty Acids are completely different, their working or importance revolves around two similar things; muscle growth and reducing post-workout muscle soreness. So, if you are feeling that you cannot hit the gym the next day after the tough gym session, go for foods that are rich in vitamin B2.
Interestingly, vitamin B2 and Omega-3 Fatty Acids have the same functioning but different sources. Here are the sources of vitamin B2: – Dairy milk, yogurt, cheese, eggs, lean beef and pork, organ meats (beef liver), chicken breast, salmon, fortified cereal and bread, almonds, and spinach.
Also Read | Top 10 Healthy Indian Breakfast Ideas for Fitness
Vitamin B9 (Folate or Folic Acid)
Vitamin B9 is one of the top nutrients required to make the muscles grow. There are two types of vitamins B9, one is folate and the other is folic acid. Folic acid is completely an artificial one which we get after the chemical biosynthesis of vitamin B9. On the other hand, folate is completely natural and is present in our body. For the energy production and repairing of ruptures caused by the workouts, vitamin B9 and folate work in tandem. Following are the sources of vitamin B9: – Beans, peanuts, sunflower seeds, fresh fruits, fruit juices, whole grains, liver, and eggs.
Conclusion
After having this intense discussion about nutrients for muscle building, it is important to note that targeting a certain nutrient because you want a certain result is not at all recommended. To build muscles and to gain overall health, everyone must have a balanced diet, consistency in exercise and a sound sleep. Avoiding fast food is a must. Multivitamins are dietary supplements that contain a combination of essential vitamins and minerals necessary for the proper functioning of the human body. These supplements are designed to complement a person’s diet and provide a convenient way to ensure that they receive the recommended daily intake of these important nutrients.
Additionally, if you are not a professional athlete, never go for any supplement. A proper ‘ghar ka khana’ or home-cooked food is more than sufficient to fulfill the needs of the body after the workout and fitness sessions.
Also Read | 10 Best Foods to Increase Stamina
