Have you been working out consistently and trying to grow your muscles?
Whether you are on a new workout regimen or you’re a long-time lifter, proper diet and supplements will help you achieve your goals. The right vitamins can help you stimulate muscle growth and reduce healing time among other benefits.
But what vitamins should you be taking to make sure your muscles keep growing?
Read on to learn about the best vitamins for muscle growth now.
Omega-3 Fatty Acids
Omega-3 fatty acids, such as those found in fish, are known to improve protein synthesis. This is the process your body undergoes to turn protein into fuel for your muscles to grow.
The omega-3s are also proven to reduce muscle soreness and increase range of motion after a tough workout. They promote muscle growth and support the health of your eyes, joints, brain and skin.
You can get omega-3s from eggs, fish, avocados and walnuts. Fish oil supplements are also widely available to help you get some omega-3 fatty acids easily.
Calcium
Most people are aware of the contribution calcium makes towards stronger bones and teeth. However, many people are unaware of the impact calcium delivers for muscle contraction and energy metabolism?
Conversely, being deficient in calcium can lead to the release of calcitriol, a hormone in your body that causes you to store fat.
Cheese, yogurt, almonds and sesame seeds offer plenty of calcium to integrate into your diet.
Vitamin B2
Vitamin B2 boosts your energy, which is important when you are trying to work out hard at the gym.
What’s more, B2 helps to reduce soreness after a difficult workout. That way, you can return to the gym sooner, instead of waiting longer for your muscles to recover.
Vitamin B2 is found in trout, beef, and dairy. Vegans may need to consult their local store for over-the-counter options.
Vitamin B12
Vitamin B12 is an important component of muscle growth because it helps your body produce more red blood cells and deliver oxygen to your muscles. It also enhances the ability of your brain and muscles to communicate, which improves your coordination and muscle growth.
You can find vitamin B12 in most fish, dairy and poultry. It’s important to note that vegetarians and vegans are at risk for B12 deficiency so it’s advised to eat more plant milks, soy and soya beans. You can also take a B12 supplement or find it in a multivitamin.
Earl Hailey from PatchMD.com says that “an effective alternative to taking a daily multivitamin is to wear a vitamin patch.”
Vitamins for Muscle Growth Can Help You Hit Goals
Kudos to you if you’ve been working hard at the gym. That’s half the battle of improving your physique and your health. The other half comes from a consistently healthy diet and from taking the right vitamins for muscle growth.
The B family of vitamins comes up a lot when researching the best vitamins to help grow muscles. This is particularly true of vitamin B12 and B2.
Calcium is another essential vitamin to boost energy and reduce muscle soreness. And nothing packs quite the punch as the omega-3 fatty acids, which boast a wide range of benefits such as muscle growth, improved range of motion and overall health.
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