Have you been working hard at the gym in an effort to achieve muscle gain? That’s a great first step in your fitness journey, but you also have to focus on both muscle recovery and feeding your body the supplements it needs in order to keep improving. Working out, and doing it right! will no doubt contribute to your overall health and well-being.
Vitamin D
Vitamin D has been given the nickname of “the sunshine vitamin,” and that’s because we get it from sunlight. However, it’s hard to get the amount you need when you work indoors or don’t live in a sunny state. The vitamin helps you maintain healthy bones and support protein synthesis, which what we need to stay healthy and strong.
Vitamin D rich foods
- Salmon
- Herring and sardines
- Cod liver oil
- Canned tuna
- Egg yolks
- Mushrooms
Go find your Vitamin D Supplement
Vitamin B12
Vitamin B12 helps your body produce red blood cells, which are responsible for delivering oxygen to the muscles. This action makes B12 a key player in muscle growth.
Vitamin B12 rich foods
- Clams
- Sardines
- Beef
- Fortified cereal
- Tuna
- Fortified nutritional yeast
- Salmon
- Fortified nondairy milk
- Eggs
Vitamin B6
The B vitamin family are power players when it comes to bodybuilding and muscle repair. You’ll want to get enough of this vitamins, as it can promote red blood cell production and healthy levels of nitric oxide.
Vitamin B6 rich foods
- Beef liver
- Tuna
- Salmon
- Fortified cereals
- Chickpeas
- Poultry
- Some vegetables and fruits especially dark leafy greens, bananas, papayas, oranges, and cantaloupe
Vitamin C
This is likely the one vitamin you know all about; most of us have been taking it at our mother’s request since childhood! Most people use vitamin C when it comes to boosting their immune function and upping their antioxidant levels. This vitamin can even help repair damaged tissues, which is a big deal when you’re hitting the gym.
Vitamin C rich foods
- Kakadu plums
- Acerola cherries
- Rose hips
- Chili peppers
- Guavas
- Sweet yellow peppers
- Blackcurrants
- Cantaloupe
- Parsley
Go find your Vitamin C Supplement
Omega-3 Fatty Acids
According to recent human studies, omega-3 fatty acids (like those from fish) “can influence the exercise and nutritional response of skeletal muscle” and reduce post-exercise muscle soreness.
Omega-3s have been found to speed up recovery and boost muscle growth on top of providing support to our cardiovascular, eyes, joint, brain, and skin health.
Omega-3 Fatty Acids rich foods
- Mackerel
- Salmon
- Cod liver oil
- Herring
- Oysters
- Sardines
- Anchovies
- Caviar
- Flaxseed
- Chia seeds
- Walnuts
Go find your Omega3 Supplement
Vitamin B9 (Folate or Folic Acid)
Vitamin B9 is key for muscle growth. Here’s what you should know: Folic acid is the synthetic (artificial; produced by chemical biosynthesis) version of vitamin B9.
Omega-3 Fatty Acids rich foods
- Legumes
- Asparagus
- Eggs
- Leafy greens
- Beets
- Citrus fruits
- Brussels sprouts
- Broccoli
- Nuts and seeds
Biotin
Biotin is also one of the B complex vitamins and is essential for many of the body’s functions. The vitamin is popular for hair and skin. However, one of biotin’s primary functions is to convert food into energy, which can help with fitness levels. Furthermore, muscles will benefit from the added protein synthesis. Biotin is in meat, eggs, nuts, and some dairy products but can also be taken as a supplement.
Biotin rich foods
- Egg yolks
- Legumes
- Nuts and seeds
- Sweet potatoes
- Mushrooms
- Bananas
- Broccoli
- Yeast
- Avocados
By following our simple advice, you will be able to achieve a good balance between staying healthy and being able to focus on your work.
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The information on this site is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, images and information, contained on or available through this website is for general information purposes only. Hi Well Healthcare is not responsibly liable for any advice, course of treatment, diagnosis or any other information services or products that you obtain through this website.
※References
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