What Supplements Should I Take to Build Muscle?
Some people have a serious misconception about exercise. They believe that performing it on a regular basis will ensure that they don’t fall victim to any health issues.
When you exercise, your body uses its nutrients to fuel the energy necessary to perform the exercise. Depending on the quantity of nutrients in your body and the intensity of your workout, you can actually put yourself at risk of nutrient deficiency, which could result in infections setting in.
Although consuming sufficient amounts of quality nutrients is important for everyone, it is especially so for athletes during training. The more physical demands you place on your body, the more nutrients it will require.
The Importance of Zinc for Athletes
A very important nutrient that you should not overlook, especially when you are in training, is zinc. Zinc is a safe and inexpensive supplement that can give you a significant performance boost! It’s perfectly safe to take it at the recommended zinc supplement dosage. Zinc is sadly lacking in food today, as farmlands become depleted of nutrients.
It may seem a sensible thing to consume more foods that are mineral-rich and vitamin-dense in order to compensate for the stress placed on the body. However, the demands of a strenuous training routine make it almost impossible to consume a sufficient quantity of food.
Why Should I Take Extra Vitamins and Minerals?
Supplementing your diet with extra vitamins, minerals etc. can help to increase the store of nutrients you require to successfully achieve your training goals.
Many of the vitamins that your body uses during an intense workout are antioxidants. You should ensure that you maintain an adequate amount of these in your system as they help to keep infections at bay.
Vitamins C and E are two of the most beneficial antioxidants for athletes in training. These vitamins not only prevent infection, but they help to enhance your stamina so that you can endure the intense workout.
Furthermore, these same two vitamins can help rebuild muscle tissue that would have suffered wear and tear during a hard workout.
Are Vitamins and Minerals Enough?
Don’t rely solely on vitamins and minerals for good results. Be sure to eat a good amount of high-quality protein and fats and some carbohydrates between your workouts. These can also help to replenish the glycogen you lose during your workout.
The quantity of vitamin C you should take in supplement form will vary but should not exceed 1,000mg. per day. If you should exceed this amount, you should not be unduly concerned as excess vitamin C will be excreted in the urine and not accumulate in the body (vitamin C is water-soluble).
You should note, however, that over-consumption of vitamin C could cause nausea and diarrhea.
If you’re considering taking a vitamin E supplement, limit your intake to 200mg. a day. There are varying opinions on the effects of excessive vitamin E intake; discuss this with your nutritionist or health-care provider if you are unsure.
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