The water-soluble vitamins (with the exception of vitamin C) are composed
entirely of the B and B-complex vitamins, including Thiamine (B1), Riboflavin
(B2), Niacin (B3), Pyridoxine (B6), Folate, Cobalamin (B12), Biotin and
Pantothenic Acid. Because these vitamins are water soluble and thus have
difficulty entering fatty tissues, they aren't stored in the body and excessive
amounts are excreted. And while this means toxicity is generally not a problem,
these vitamins must be continually included in a bodybuilder's diet.
Vitamin B12 is available only from foods of animal origin; therefore it is
very important for athletes following a strict vegetarian diet to consult
a physician about vitamin B12 supplementation. In fact, B12 shots are popular
with countless athletes, vegetarians and non-vegetarians alike, many of who
swear it helps them perform better.
The reason bodybuilders may have difficulty with Biotin is because it can
be blocked by a substance called Avidin. Avidin is found in raw egg whites,
a staple for many athletes. In fact, bodybuilders who eat raw egg whites
or who don't cook egg white well enough may experience growth problems with
Biotin deficiency if their egg white consumption approaches 20 per day.
Eating raw eggs can also lead to a bacterial infection called Salmonella,
which can have severe health consequences.
One study by Belko and colleagues found that females needed higher than
RDA levels of Riboflavin to return blood levels of Riboflavin to normal
after exercise. Another study by Haralambie showed that Riboflavin supplementation
improved muscular hyper-excitability (seen in trained athletes). This
vitamin may prove to be especially important for athletes.
The problem with vitamin A status in bodybuilders is twofold. First, American
diets are consistently measured to be low in vitamin A. Second, both strenuous
physical activity (which disrupts the absorption of vitamin A) and a low
fat diet (which renders vitamin A loss in feces) jeopardize the level of
vitamin A in the body. So be especially careful of your vitamin A intake
during contest preparation.
You've probably heard a lot about antioxidants in the news lately, and research
continues to validate their importance. Specifically, antioxidants help
to reduce the number of free radicals in the body. Free radicals are natural
byproducts of cellular respiration, but accumulation of free radicals can
lead to cellular changes and destruction (even cancer), rendering cells
unable to adapt normally. This means a reduction in exercise-induced processes
in the cell such as repair and growth.
Bodybuilders are familiar with the form of Niacin known as nicotine acid,
which causes vasodilation and may help a competitor look more vascular before
going onstage. But this form of Niacin shouldn't be used during training;
large doses of nicotinic acid (50 - 100 mg) significantly impairs the body's
ability to mobilize and burn fat.
And don't forget about Phosphorus. Phosphorus helps provide quick, powerful
muscular contractions, which comprise the majority of movements during weight
training. Phosphorus is also required for the synthesis of ATP (Adenosine
Triphosphate), the high-energy molecule used by your muscle cells during
contraction.
This nutrient is high on the list since bodybuilders typically avoid the
fat content, e.g., dairy foods. Look for vitamin D fortified foods and get
in the habit of drinking at least one glass of low-fat or nonfat milk per
day.
Making matters more interesting, Thiamine, according to research, is one
of the few vitamins that enhance performance when supplemented and is increasingly
needed by athletes. Not only that, but Thiamine requirements appear to be
directly related to caloric expenditure. The more exercise frequency, intensity
and duration increase, the more Thiamine is needed.
The vitamin makes the number two spot for a very good reason: It's the only
vitamin directly tied to protein intake. The more protein you eat, the more
Pyridoxine you need. Of course, this, coupled with Pyridoxine's role in
growth, had profound implications for bodybuilders, though it is generally
not known or discussed in sports nutrition circles.
First, vitamin C is an antioxidant, protecting muscle cells from free radical
damage, thus enhancing recovery and growth.
Second, Ascorbic acid is also involved with amino acid metabolism, especially
the formation of Collagen. Collagen is the primary constituent of connective
tissue, the stuff that holds your bones and muscles together. This may not
seem important, but as you lift heavier weights, the stress you put on your
structure becomes tremendous. If your connective tissue is not as healthy
and strong as it should be (a problem often seen in steroid users), risk
of injury dramatically increases.
Third, vitamin C helps in the absorption of Iron. Iron is necessary to help
Oxygen bind to hemoglobin in blood. Without adequate oxygen transportation
in blood, muscles are robbed of precious oxygen and performance is greatly
reduced.
Fourth, Ascorbic acid also assists in the formation and release of steroid
hormones, including the anabolic hormone testosterone.
Finally, vitamin C is perhaps the most water-soluble vitamin there is. In
other words, it diffuses very rapidly in water. Since a muscle cell is mostly
water, the more muscular an athlete becomes, the more vitamin C disperses
and the lower the concentration of this critical substance becomes in body
tissues. So vitamin C requirements are greatly increased for bodybuilders.
Bodybuilders are notorious for overlooking these key components of growth
and performance. Do yourself a favor and analyze your diet to ensure you're
taking in enough of the vitamins outlined above. Remember: You could have
the best diet in the world in terms of calories, fat, etc, but if you're
lacking adequate levels of these metabolic spark plugs, you're shooting
yourself in the foot.
