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TOP TEN NUTRIENTS AND VITAMINS FOR BUILDING MUSCLE AND BURNING FAT

Doing a better excercise

INTRODUCTION

Body building or excercise is the use of progressive resistance exercise to control and develop one’s musculature and an individual who engages in this activity is referred to as a body builder. Certain exercises aid in body building, some of them include abdominal, chest, shoulder, triceps, fore arm, abductors, lower back, calves exercise to name but a few.

Doing a better excercise

vitamins and minerals for exercise

When it comes to packing on pounds of pure, unadulterated muscle, diet is single most important part of the overall body building program, which includes vitamins, minerals fat and other important food supplements and nutrient.

Fat and other important food supplements and nutrients.

Some of the (10) ten best nutrients that aid in body building include:

  1. Calcium: It’s not only required for strong bones and teeth but, it is also vital for muscle contraction and energy metabolism. Research shows that a lack of calcium can also trigger there lease of calcitrol, a hormone that causes you to store fat some of the best sources of calcium include: cheese, almonds, sesame seeds, sardine, yoghurt.
  2. Biotin: this plays an important rolein converting Carbohydrates, fats and proteins into energy. It also helps keep hair and shin looking healthy and prevents your hair from turning grey. Some of the best sources of biotin include: peanut butter, Oats, Egg yolks, almonds, Hazelnuts.
  3. Iron: this forms part of hemoglobin, the pigment that transport oxygen from the lungs to the muscle. It keep our immune system strong. Some of the best source of iron includes dried apricots, Sardines, Brain Cereals and verision.
  4. Vitamin C: this powerful antioxidant helps metabolize cards for fuel and protects the body from exercise – induced oxidative stress. Some of the best source of vitamin C include green peppers, Broccoli, Blackcurrants and Citrus Fruits.
  5. Zinc: this enable your body to produce muscle building testosterone. It also promotes recovery from exercise, boosts fertility and increase your number of infection-fighting T-cells. Some of the best sources of Zinc include red meat, Eggs, Putses, pumpkin seeds, cheese.
  6. Riboflavin: also known as vitamin B2, riboflavin aids the breakdown of protein, carbohydrates and fat, which are transformed into energy and also supports the antioxidants in the body. Some of the best sources of riboflavin include cornflakes, Spinach, Eggs, Marmite and Chicken.
  7. Magnesium: found in the muscles, soft tissues and body fluids, magnesium plays a vital part in muscle contraction and helps to boost your energy levels. It can also reduce fatigue and muscle cramps. Some of the best sources of magnesium include green Leary vegetable, Garlic, Seeds, Nuts, Bran.
  8. Copper: As the third most abundant trace mineral in the body, copper helps protect the cardiovascular, nervous and skeletal system. It also strengthens the tendons needed to lift weights. some of the best sources of copper includes peanuts, sardines in tomatoes sauce, crab, sunflower seeds.
  9. Vitamin B: Plays a part in forming red blood cells and converting food into energy. It also ensures that the brain and muscle communicate efficiently, which affects muscle growth and co-ordination. Some of the best sources of Vitamin B12 include, Egg, Marmite, Meat, Milk and Offal.
  10. Vitamin D: This help the body absorb calcium and phosphorus. Calcium is essential for muscle contractions, while phosphorus is involved in the synthesis of ATP, the useable form of energy in the body. Some of the best sources of vitamin D includes, Oily fish, olive oil, eggs, milk and sunflower seeds.





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