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8 Very Important Ingredients We Need To Intake In Our Body

Foods are essential for bodybuilding, we can obtain them from two sources: Foods and supplements. Often times bodybuilders prefer one over the other. It should not be forgotten that when both are taken together, they give much better results.

C vitamin

Benefit; Our body needs this antioxidant to make collagen (the liquid that protects our joints). It also reduces cortisol levels. It helps prevent the body from entering the catabolic (muscle breakdown) process.

Sources; Red pepper, broccoli, citrus fruits, tomato, cauliflower, cherry …

The amount to be taken as a supplement; Taking 500-1000mg after workouts reduces cortisol levels.

Vitamin E

Benefit; It reduces the function of creatine kinase (CK). Creatine kinase is an enzyme that shows muscle damage. High amounts of vitamin E are thought to reduce muscle breakdown. According to the research, very high doses (900iu) of vitamin E increased the glucogen storage ability.

Sources; Wheat, soybeans, eggs, dried fruits, sweet potatoes, spinach, molasses …

The amount to be taken as a supplement; 200-800iu after workouts.

Vitamin B6

Benefit; It increases the utilization of amino acids and the function of glucogen. It increases the amount of growth hormone with heavy training. For detailed information about vitamin B6, see What is Vitamin B6, What are its Benefits? You can read the scientific article.

Sources; Red meat, fish, eggs…

The amount to be taken as a supplement; To increase the amount of growth hormone, take 10 mg with a small carbohydrate drink just before training.

Magnesium

Benefit; It helps in the formation of glycogen. It takes part in protein synthesis and prevents muscle cramps.

Sources; Cereals, oats, soybeans, black beans, seafood…

The amount to be taken as a supplement; It gives the best results when taken with Zinc (ZMA). Take 560mg of Magnesium and 30mg of Zinc before bedtime.

Iron

Benefit; Most supplements contain caffeine as it stimulates the nervous system and enables more intense training; However, caffeine prevents the iron from using iron in the body. Iron helps cells grow and reproduce, therefore it plays a role in protein synthesis.

Sources; Red meat and vegetables…

The amount to be taken as a supplement; If you are eating red meat every day, you can take an additional 10 mg daily. If you do not consume red meat, you need to take 15 mg of iron daily. You can take it at any time of the day.

Zinc

Benefit; It helps the secretion of testosterone and causes a decrease in IGF (Insulinlike growth factor, insulin-like growth hormone) hormone. If you don’t take zinc, you can say goodbye to testosterone and IGF.

Sources; Oysters, red meat, seafood …

The amount to be taken as a supplement; It gives the best results when taken with Zinc (ZMA). Take 560mg of Magnesium and 30mg of Zinc before bedtime.

Potassium

Benefit; Another mineral needed for growth is potassium. It provides the fluid balance that the muscles need. Better fluid balance means more water in the muscles, more water means increased anabolic activity.

Sources; Lean red meat, yogurt, low-fat milk, potatoes, bananas …

The amount to be taken as a supplement; Potassium supplements are in the form of capsules or tablets of 99mg. You can increase hydration by taking 1000mg per day (two tablets per meal for 5-6 meals per day) with potassium-rich foods.

Carnitine

Benefit; It provides the conversion of fatty acids into energy within muscle cells. Therefore, it is used by bodybuilders before the competition. More lean and muscular results were obtained in new studies on animals. Carnitine aids in ketone production in diets that are restricted in carbonhydrates. Ketone prevents muscle tissue reduction. It is an ingredient that should be taken while on a diet; It also helps prevent unwanted excesses if used during weight gain periods.

Sources; Animal organs (Liver, heart), lamb and beef.

The amount to be taken as a supplement; Take 3-6g while dieting, 3g before cardio workout and 3g before weight training. For less fat during the weight gain period, take 3g for breakfast.

Foods are essential for bodybuilding, we can obtain them from two sources: Foods and supplements. Often times bodybuilders prefer one over the other. It should not be forgotten that when both are taken together, they give much better results.

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