Vitamin B in bodybuilding: dosage, how to take

As a rule, athletes in bodybuilding pay great attention to their nutrition, which plays a role in building a relief body. However, some at the same time forget about vitamins, which during the period of strength training are simply necessary for the body. Today there are a lot of substances that must necessarily be present in the ration of athletes, one of which is vitamin B, in bodybuilding it has a special role.

During strength training, the body in particular needs support with the use of nutrients. Spending a lot of energy and vital resources, the body becomes vulnerable and weakened, so it is very important to fill the spent reserves with food only, but all need vitamins and minerals.

What are the B vitamins in bodybuilding?

The whole group of B vitamins, as a rule, is designated "B-complex", and includes 8 vitamins, which are water-soluble and not accumulated in the body. The stock of vitamins B must be constantly replenished from outside, this includes:

1. B1 is thiamine.
2. B2 - riboflavin.
3. B3 is niacin.
4. B5 - pantothenic acid.
5. B6 - pyridoxine.
6. B7 is biotin.
7. B9 is folic acid.
8. B12 is cyanocobalamin.

Vitamin B in bodybuilding is important, because of all the drugs it is the most necessary for building muscle mass.

Functions of vitamins B

• Vitamins of this group help the production of energy in the body.
• Help the muscles work.
• Necessary for better absorption of proteins, fats, carbohydrates.
• Promotes fat burning.
• Help grow and share cells.
• Strengthen immunity.
• Influence the normal functioning of the central nervous system.
• Contribute to the saturation of the body with nutrients.
• They play a role in increasing the metabolic rate.
• Have a positive effect on skin health.
• They help to eliminate the causes of stress and cardiovascular diseases.

Symptoms of Vitamin Deficiency

The organism acutely senses the lack of this or that useful substance and in every possible way signals about the need to make up for its deficiency. If there is a shortage of B vitamins, then there may be health problems.

If the body is not enough:

• Vitamin B1 - the appearance of avitaminosis, weight loss, emotionally unstable condition, edema, heart rhythm disturbances;
• B2 - sensitivity to sunlight, cracks on the lips, inflammation of the tongue;
• B3 - the formation of pellagra, as a consequence - insomnia, weakness, aggression;
• Vitamin B5 - the appearance of acne and tingling of the skin;
• B6 - anemia, depression, high blood pressure, dermatitis;
• B7 - manifestations of growth disorders and disorders of the nervous system;
• B9 - the emergence of macroscopic anemia, an elevated level of homocysteine;
• B12 - the appearance of dips in memory, macrocervical anemia.

Dosage

Vitamin B in bodybuilding, like any other substance, sports nutrition, you need to take in the necessary daily dosages.

• B1 - 1.5 mg.
• B2 - 1.8 mg.
• B3 - 15-20 mg.
• B5 - 5 mg.
• B6 - 2-2,5 mg.
• B7 - 50 mcg.
• B9 - 400 mcg.
• B12 2-3 mcg.

About increased activity in training dosage can be increased several times. However, it is always worthwhile to get acquainted with the instructions for the use of each particular drug.

Vitamin B1

Thiamin, or B1, is necessary for better assimilation of carbohydrates by the body. Therefore, vitamin B1 in bodybuilding is very popular, because it is through carbohydrate products that energy is produced for strength training.

If this substance in the body is not enough, then in this case carbohydrates, as well as proteins, will not be digested badly, since 2 g of carbohydrates are required to assimilate 1 g of protein.

Thiamine is found in cereals, bread, meat, rice, yeast, corn and nuts.

With a shortage of this vitamin in the body, carbohydrates are not completely broken down, and the residues are stored as fat. Therefore, athletes who, although achieving a body relief, need to pay special attention to the reception of B1.

Vitamin B2

Riboflavin promotes protein metabolism in the body, and this is an extremely important point in strength training, since sport requires a higher intake of vitamin B2. If there is no additional supply of riboflavin, muscle growth will proceed extremely slowly.

B2 can be obtained from grain, milk, meat, eggs, cheese, peas, buckwheat, liver.

Vitamin B3

Niacin, or nicotinic acid, produces energy from food that helps to conduct intensive training. It is not difficult to guess that without sufficient B3, and, correspondingly, energy, talking about productive training and muscle growth is not necessary.

Niacin is present in meat, milk, eggs, fish, beans, potatoes.

Vitamin B5

Pantothenic acid also contributes to the production of energy from food and the formation of cholesterol.

B5 can be obtained from meat, legumes, whole grains.

Vitamin B6

As already mentioned, can not exist without vitamins bodybuilding, vitamin B6 is the most important in building a body. Protein is a building material for muscles, and pyridoxine helps synthesize it.

B6 is found in meat by-products, rice, fish, soybeans, butter, bananas.

Like B1, vitamin B6 plays a big role in bodybuilding, how to take it, you can find it in the instructions to the drug.

Pyridoxine produces insulin and other important enzymes in the body. When strength training, athletes especially need this vitamin, because it increases stamina and helps to mobilize fats.

Vitamin B7

Biotin synthesizes fatty acids and participates in energy production by the body. If vitamin B7 is not enough, then glucose assimilation will not occur.

B7 is found in yolk, brewer's yeast, mushrooms, legumes, cauliflower.

Vitamin B9

Folic acid is involved in cell division and the formation of nucleic acids.

B9 is found in the liver, green vegetables, milk, eggs.

Vitamin B12

Cyanocobalamin, or vitamin B12, in bodybuilding promotes the flow of protein metabolism in the body, synthesizes amino acids, activates energy metabolism. Another important function of B12 is the maintenance of vital functions of the nervous system that controls the muscles.

Contained in liver, meat, milk, fish, eggs.

Vitamin B12 is the most valuable for athletes. Cyanocobalamin helps to burn fats, and therefore is simply indispensable for creating muscle relief. Also an important function of this substance is to restore the body after strength training.

B12, together with B1 and B6, takes part in the coordination of movements, the supply of oxygen to the cells, and the contraction of muscle fibers. Especially important is cyanocobalamin for athletes who adhere to vegetarianism, since it is present only in products of animal origin.

You can take both orally and injectively vitamin B12, in bodybuilding dosage can be more than indicated on the packaging of the drug.

There are also vitamin-like substances of group B, they include:

• B4 - choline, improves memory and regulates insulin levels.
• B8 - inositol, normalizes sleep, reduces the accumulation of fat in the liver.
• B10 - paraaminobenzoic acid, takes part in the assimilation of protein.

It was also found out in the course of research that these elements do not apply to vitamins, but to vitamin-like substances, but their use also has a beneficial effect on the body.

Vitamin B in bodybuilding is extremely important not only for building a beautiful body, but also for the state of health. It is necessary to understand that vitamins, which are not synthesized by our body, should come only from the outside. To do this, you can use foods that contain all the useful trace elements and B-complex, or buy special vitamin complexes in pharmacies or sports nutrition stores.

Sports activities are not only external beauty, but also internal health, so it is worthwhile to approach this issue with great attention.