Fitness does not only rely on protein, but also on these

Everyone knows that muscle growth depends on protein, and protein is also the main source of fuel for exercise. However, muscle growth cannot be achieved simply by eating more beef and chicken breast...

The growth of muscle tissue is a complete process that includes countless steps and hundreds of different chemical reactions. If any one of these steps goes off track, the muscle growth process will be hindered. And in this process, vitamins also play an important role!

Vitamins and minerals are catalysts for human growth

It protects, repairs and promotes the growth of body tissues. Although vitamins do not play the role of bricks and stones like proteins in the construction of the body, they are also indispensable substances.

Without vitamins and minerals, muscle growth can be slowed or blocked. Adequate supply of vitamins can not only improve exercise results and prevent sports-related diseases, but also allow muscles to fully recover and rest.

Vitamin D plays an important role in immune and muscle function

Numerous studies have shown that vitamin D is an essential element in overall immune system function. Research has shown that adequate levels of vitamin D in the body are linked to muscle strength and performance.

USANA research shows that the human body has an ideal range of vitamin D levels. For most people, a daily vitamin D intake of 4000~6000 IU is needed. Remember, vitamin D is also required for the uptake and utilization of calcium and phosphorus, and these minerals are also needed for muscle contraction and function and bone growth and strength. Phosphorus is also required for the production of ATP and energy metabolism.

Fish oil or omega-3 fatty acids

Omega-3 fatty acids from fish oil or fish oil may reduce the breakdown of muscle protein. This may be through improved insulin sensitivity, as insulin resistance is associated with muscle breakdown.

A recent study in the American Journal of Clinical Nutrition showed that fish oil can help improve the effectiveness of strength training in older women. Fish oil is a very easy nutrient to get from supplements and various types of fish.

Vitamin C is very important

With it, muscles can work properly. The synthesis of collagen and elastin also requires vitamin C, which is also related to the health of blood vessels, and thus affects whether the muscles have enough oxygen and nutrients. Good sources of vitamin C include broccoli, tomatoes, strawberries and grapefruit.

Vitamin E is a very important antioxidant

Vitamin E helps cell membranes recover after oxidative stress. The integrity of the cell membrane is essential for cell function and growth. Add vitamin E to your diet, such as almonds, spinach, carrots, and avocados. Many different oils are also good sources of vitamin E, including olive oil, corn oil, taro oil, and sunflower oil.

Vitamin B complex is also essential for muscle strength and tone

Vitamin B1: protein metabolism and hemoglobin production. The main function of hemoglobin is to transport oxygen to all parts of the body. Without oxygen supply, energy production will be limited. B1 nutrients can be found in cereals, bread, meat, rice and nuts.

Vitamin B2: Participates in energy metabolism, glucose metabolism, fatty acid oxidation and protein metabolism. B2 can be found in cheese, eggs, milk and beans.

Vitamin B3: It is necessary for energy production. It can be found in milk, eggs, fish, beans and potatoes.

Vitamin B6: Very important for protein metabolism, growth and carbohydrate utilization, it can be found in soybeans, butter, brown rice and fish.

Vitamin B12: It is very important for the maintenance of nervous tissue and is also an essential element for fat and carbohydrate metabolism, energy metabolism and cell regeneration. It can be found in milk, poultry, eggs, cattle and liver.

Vitamin B7: It is very important for amino acid metabolism, and it is amino acids that make up the structure of proteins. It can be found in mushrooms, egg yolks, beef liver and brewer's yeast.

Vitamins are divided into two types: water-soluble and fat-soluble

Water-soluble vitamins can be excreted from the body in urine after taking them and are less toxic, but taking them in large quantities can damage human organs. For example, taking vitamin C many times more than the normal dose may stimulate gastric mucosal bleeding and form urinary stones. Fat-soluble vitamins, that is, vitamins that dissolve in fat, cannot be supplemented randomly and must be supplemented according to the amount prescribed by the state. If fat-soluble vitamins, including vitamins A, E, K, and D, are supplemented in excess, it can easily cause poisoning reactions in the body.