It is a process by which all the major muscles of the body are amplified in order to obtain a huge and strong muscle structure, so young people usually strive to exercise to contribute to building their muscles by exercising them with specialized exercises to inflate the muscles, with their interest in eating a lot of food sources rich in proteins, where Protein is an essential component of muscle, and vitamins play an important role in maintaining muscle health.
Muscle building vitamins
There are several vitamins important for building muscle in the body, and they are as follows:
Vitamin D: It is one of the important vitamins in increasing the body’s immunity, in addition to its role in absorbing phosphorous, calcium important in building bones, and in metabolism.
Vitamin C: as it is one of the important vitamins for the skin, as it contributes to building collagen and elastin that are responsible for the freshness of the skin, in addition to contributing to providing muscles with nutrients and oxygen, and can be obtained from strawberries, tomatoes, broccoli, and others.
Vitamin E: It is considered an antioxidant and is obtained from sunflower oil, corn oil, avocado, spinach and carrots.
B vitamins: They are a group of vitamins necessary for building healthy muscles, and they are as follows:
- Vitamin B1 (thiamine): as it is one of the important vitamins for protein metabolism, in addition to hemoglobin formation, and is obtained from rice, meat, and nuts.
- Vitamin B2 (riboflavin): contributes to metabolism, oxidation of fatty acids, glucose metabolism, and is obtained from milk and eggs.
- Vitamin B3 (niacin): is important for energy production and can be obtained from fish, legumes, milk and eggs.
- Vitamin B6 (pyridoxine): contributes to the growth and metabolism of proteins, and can be obtained from brown rice, fish, and soybeans.
- Vitamin B12 (cyanocobalamin): It is important in the metabolism of fats and carbohydrates, as well as in building nerve tissues, and can be obtained by way of poultry, liver, and meat.
- Vitamin B7 (biotin): important in the metabolism of amino acids important in building protein, and can be obtained from yeast and egg yolk.
Muscle Building Tips
- Eat foods that contain organic proteins, such as chicken, and red meat that contain minerals and vitamins that contribute to building muscle.
- Consume a group of vegetable proteins, soybeans, and legumes.
- Eat green leafy vegetables, such as spinach, that protect the body from bone and muscle loss.
- Eat flaxseeds, which are rich in protein and fiber. Replacing rice and whole grains with quinoa, which is a type of cereal that contains a lot of protein and fiber.
- Take protein supplements on days when you don’t get enough natural protein.