The construction and repair of muscle fibers happens naturally with balanced diet of protein and amino acids and includes essential vitamins. There are many vitamins that help in the muscle tissue development. Some vitamins can also help to speed up the recovery from overtraining muscles after strenuous exercise and other physical activities.
Vitamin A is essential for cell growth in many tissues, including muscle. Preformed vitamin A is found in animal products such as beef, chicken liver, cheese and whole milk. Vegetables and fruits also, such as carrots, kale, spinach, melon, apricot, peach and papaya.
B-complex vitamins are necessary for the metabolism of proteins. After water, protein is the most common compound in the body and is the main source of energy. Your body needs protein to build and maintain muscle mass. B-complex vitamins include B1 (thiamine), B2 (riboflavin), B3 (niacin), B6 (pyridoxine) and B12 (cobalamin), pantothenic acid and biotin. These vitamins are water soluble, which means they are not stored in the body. They must be replenished daily. B-complex vitamins are found in red meat, beef, chicken, eggs and milk, as well as citrus fruits and leafy green vegetables.
Vitamin C not only helps muscle grow and keeps it healthy, but also helps you to stregthen and faster to recover from injuries. Vitamin C helps the body to create protein collagen, which is found in muscle tissue and is essential for wound healing. It also helps the body in absorbing iron, which is a necessary mineral in bodybuilding. Iron helps the muscle to recover during hard training by providing oxygen. Vitamin C is found in citrus fruits, strawberries, kiwi, cantaloupe, red peppers, broccoli, tomatoes and potatoes.
Vitamin E acts as a powerful antioxidant in the body. Neutralizing harmful free radicals and protecting cells from destruction. This vitamin is important for the growth and strengthening to muscle cells. Diets with a low intake of fat, can very easily come to insufficiency of vitamin E. Vitamin E is can be found in grains, green leafy vegetables and plant oils such as sunflower and olive oil. Walnuts, almonds and hazelnuts are also a good source of vitamin E.