Due to the nature of the sport, bodybuilders can put a lot of stress on the body. This can have a large impact on our recovery and growth, which is obviously not ideal for those taking part in a sport that relies heavily on these two factors. There are many vitamins readily available in the foods we consume that will aid in our recovery and reduce the damage caused by repetitive stress induced by the sport, but despite this, many people are still deficient in several micronutrients. This can limit recovery and growth potential, and ultimately impact our performance in the gym. It is therefore wise to supplement with the vitamins that you may be deficient in.
But which vitamins should you take? There are 13 different types of vitamins, and each of these are physiologically important in the body. Let’s look at the vitamins that are particularly important for bodybuilders looking to optimise their performance.
There are several B-complex, water-soluble vitamins, each with their own physiological function, but all equally as important in their own regard. Supplementation of B vitamins is advantageous to bodybuilders, as the vast range of B vitamins are important in muscle strength and recovery. B vitamins are important in energy production and utilisation, which is important if we want to maximise performance in the gym. We can find B vitamins in many of the major food groups, such as dairy products and nuts, also in meat and fish, and in the form of a supplement.
You’ve likely heard of vitamin C as the supplement to take when you’re feeling run down or have a cold, and this is with good reason. Vitamin C plays a role in improving our immune response, and is important in the function of our immune cells. Vitamin C is also important as it is an indispensable constituent of a healthy diet, and may decrease the adverse effects of exercise-induced reactive oxygen species, reducing the effects of muscle damage and fatigue. Vitamin C can be found in broccoli, oranges and other fruits, and in supplemental form.
Vitamin D is an extremely important vitamin that, particularly those who work in offices or aren’t exposed to much sunlight, should consider supplementing with. Vitamin D is important for the uptake of calcium and phosphorous, both of which are required for muscular contractions, and are essential in maintaining bone density. The muscles are the main targets of vitamin D, and exposure of skeletal muscle to vitamin aids in the development of muscle mass. Vitamin D levels are also strongly associated with exercise performance in both athletes and active individuals. Without supplementation, we are able to obtain our vitamin D levels from exposure to sunlight, but for those who do not receive a sufficient amount of exposure to the sun, supplementation with vitamin D is highly recommended.
Vitamin E plays a large role in strengthening the body’s immune response against infection and illness, and helps to maintain health skin and eyes. Vitamin E has also shown to increase circulating creatine kinase activity, indicating increases skeletal muscle repair. It has also been associated with improved glucose tolerance and insulin action – for bodybuilders, this means improved energy utilisation and recovery, which is always a good thing! Vitamin E can be found in oils and avocado, as well as almonds and spinach, and of course in supplemental form.
Supplementation is recommended for anybody who has a vitamin deficiency, as decreased levels of certain vitamins can lead to significant health impairments. That said, for bodybuilders or athletic individuals, there are many vitamins that can be utilised to improve sporting performance and recovery, and the vitamins we have addressed above are useful for this.
