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The vitamins that make up the B complex group are essential to gain muscle tone, so their consumption is recommended for those who seek to gain weight.
6/3/2023
Currently, many people want to increase their muscle mass and improve their sports performance, for this, there are well-known multivitamin complexes in the sports field that help athletes increase muscle mass.
Do vitamins make you fat?
Vitamins do not make those who consume them fat, since they do not contain enough calories or fat to alter weight. However, indirectly vitamins can help athletes gain muscle mass, if this intake is accompanied by an exercise routine and a good diet.
On the other hand, if there is a deficiency of certain vitamins in the body, consuming supplements of them can help to balance the metabolism, enhance the functions of the organs and improve the performance of the organism. Depending on the condition of each person, this can result in an increase or decrease in appetite.
Some vitamins are essential for muscle growth and fat absorption. The best vitamins for weight gain are described below:
Vitamin a is also an antioxidant and converts glucose to glycogen, which means it converts glucose in the body into energy. It is found naturally in foods such as sweet potatoes, red pepper, green leafy vegetables, pumpkins, carrots, lettuce, cantaloupe, and dried apricots.
The vitamins that make up the B complex group are essential to gain muscle mass, so its consumption is recommended for those who seek to gain weight. In this group they enter:
- thiamine (B1): helps metabolize proteins and stimulates the production of hemoglobin, in addition to converting carbohydrates into proteins. It is found in foods such as whole grain breads, pastas, and rice, as well as pork, beef liver, powdered milk, and edible seeds.
- Riboflavin (B2): helps metabolize glucose and oxidize fatty acids. Cheese, eggs, peas and milk contain it.
- niacin (B3): it is one of the vitamins responsible for converting food into a source of energy. Being water soluble, it is not stored in the body, but its excess leaves the body through urine, so it is necessary to consume it frequently. It is found in fish, lean meats, legumes, potatoes, milk and eggs.
- pyridoxine (B6): metabolizes proteins, increases energy production and muscle performance. Fortified foods and whole grain breads and cereals contain it, as do butter and rice.
- Biotin (B7): metabolizes carbohydrates, fats and amino acids, which are essential components for vital functions and are found in proteins. Brewer’s yeast, beef liver and mushrooms are sources of this vitamin.
- Cianocobalamina (B12): acts in the process of cell regeneration and maintenance of nervous tissue, increases energy and metabolizes fats and carbohydrates. It is present in poultry, red meat, milk, eggs, and beef liver.
In addition to vitamin and mineral supplements, a healthy diet and a good exercise regimen are essential for weight gain.
Being responsible for the proper functioning of blood vessels, the vitamin C consumption It is important to keep muscles properly nourished and oxygenated, which will help them develop and grow properly.
Broccoli, grapefruit, oranges, lemons, kiwis, strawberries, and tomatoes are foods rich in vitamin C, as are red meats and eggs.
Vitamin D is found in cereals, fatty fish and liver oil. It is important to remember that sunlight helps to synthesize this vitamin, so exposure in the morning favors the body.
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