How to Build Muscle With Vitamins

The body relies on key vitamins for survival and proper functioning. When it comes to building muscle, the story stays the same. Key vitamins are needed. These vitamins can be found in the form of supplements or food, and they serve many purposes when it comes to the muscles. They help increase energy levels, regenerate cells and boost the immune system.

Instructions

1

Take vitamin A. Protein synthesis is a process in which the body converts amino acids to new muscle cells. Vitamin A is directly responsible for making this happen. It can be found in supplement form and in foods including cod liver oil, veal, turkey and duck.

2

Keep the joints healthy. Weightlifting places a lot of wear and tear on the joints. To help preserve them, take vitamin C. This helps with the production of collagen, which keeps the connective tissue found at the joints strong. Vitamin C is also an antioxidant, so it helps kill free radicals in the cells of the body. This can be found in supplement form, and in citrus fruits, tomatoes, red peppers and broccoli.

3

Increase your energy. B-vitamins serve many purposes when it comes to building muscle. They assist with the breakdown of protein, help increase oxygen transport to muscles and provide energy during workouts. Some foods that contain B-vitamins include peanuts, beans, dark leafy greens, eggs and cheese.

4

Improve your absorption. Some vitamins that help with the absorption of other vitamins are beneficial to building muscle. One of those is vitamin E, which helps the body absorb phosphorus and calcium. Phosphorus increases ATP production, which is the energy used during weightlifting; calcium helps keep bones and joints strong, and helps facilitate muscle contractions. Vitamin E can be found in supplement form and foods including almonds, sunflower seeds, papaya and olives.

5

Boost your testosterone. Testosterone is a hormone that's very important to muscle growth. A supplement called ZMA can help increase testosterone, as well as accelerate gains in muscle size and strength. It's a combination of zinc, B6 and magnesium.