The Seven Most Important Vitamins And Minerals To Maximize Muscle Gains And Performance And Give Fat A Permanent Vacation

7 Micronutrients For Macro Results

http://empowerednutrition.com/7-Micronutrients-for-Macro-Results

When it comes to nutrition, you have to think small to get big results.  To make sure you accomplish your goals and stay healthy; you have to provide yourself adequate water, not just huge amounts of protein, but also vitamins, minerals and for the body to respond effectively to your training.

The standard bodybuilding diet relying on yams, chicken breasts and a few other staple foods is ideal for getting the macronutrients (protein, carbohydrates and fat) you need to grow, but it falls woefully short when it comes to certain micronutrients (vitamins and minerals).

The fact is that no individual food provided adequate amount of all the micronutrients you need to maximize muscle growth, and support recovery and optimal health.  Chances are that you’re getting fit diet emphasizes a few foods at the expense of many others, which taps the micronutrient profile in ways unintended.

Large, active people including bodybuilders need considerably more micronutrients than average people do.  The Recommended Daily Intake (RDI) does only recommended daily minimums, 200 pound body builders need are noticeably more than the RDI minimums indicate.

Nevertheless, there can sometimes be risks involved taking too much of a particular vitamin supplement form, which may lead to toxicity or other side effects.  This is particularly true of minerals.  Therefore, we need to take these upper limits in mind while also making certain you’re getting more than you’re daily minimums.

Additionally don’t forget that many foods are excellent sources of particular micronutrients.  For each micro we discuss, I would also provide you with a list of foods that are rich in the nutrient.  The good news is that many of these foods are small calorie fruits and vegetables and work well with your body building and fat loss diet – whether you’re trying to add mass or cut body fat.

Here I will provide a rundown of some of the most vital micronutrients bodybuilders, fitness models, athletes and active individuals need, ranked roughly from the top in terms of their importance and supporting tissue growth, maintenance and fat loss.

In the next few paragraphs I will cover and uncover these magical micronutrients, why you need them, how to use them and where to get them.

7 Micronutrients for Macro Results:

1. Cool C
2. E for Excellent
3. Magnificent Magnesium
4. The Non Vitamin… All Washed Up
5. The Canadian Vitamin “eh”
6. Electrifying Electrolytes
7. Z = Results!

Let’s get started…

COOL C

One of the most powerful vitamin options, vitamin C comes in at number one on the list.  When you exercise you damage muscle tissue creating free radicals, which are harmful compounds a one must remove.  Antioxidants cleanup and destroy free radicals, which benefits are training and enhances recovery.

Vitamin C is also a tremendous immunity booster, helping to prevent sickness.  This is especially beneficial in times of physical stress such as when you’re engaging in more intense training or low calorie dieting.

Vitamin C also help to form connective tissue, keeps capillaries healthy, increases recovery after exercise and supports the healthy needs and functions of the body and enhances the absorption of other nutrients.  Vitamin C is water soluble, meaning your body doesn’t store it, so you need to ingest it daily in supplements or from a natural form to make sure it’s available to optimize physiological function.

Dosage: Take 500 to 2000 mg per day in supplement form.  More than 1000 mg at one time may cause gastrointestinal disturbances, try vitamin C segmentation in small doses if you’re not currently taking it.  For best results try 500 milligram dose per day from first week, and then add an additional 500mg per day the following week and continue with this message you reach 2000 mg of your desired daily dosage.

Best food sources for vitamin C: Orange juice, grapefruit juice, peaches, sweet red peppers, green peppers and replied.  Kale, oranges and grapefruit are also good sources of vitamin C, but their relatively low concentration of calories compared to juice (which contains more sugars, and thus spiking insulin) to slough off the top of my list.  Nevertheless, consuming these vegetables and fruits for the fiber, low calories and other nutrients is a good idea.  Tomatoes can be more beneficial for body builders, fitness models, athletes and active individuals.

OK so I consider this to be my second most important micronutrients.  This micronutrients is a vitamin E for excellent and for exciting.

VITAMIN E IS EXCELLENT AND EXCITING

This little vitamin is also an antioxidant.  It’s critical for health and is beneficial in recovery and performance.  Vitamin C protects cells against damage.  Vitamin E may also help prevent the oxidation of LDL or “bad” cholesterol, which contributes to blockage and build up in the arteries.  It strengthens the immune system and reduces the risk of cataracts.  Vitamin E also plays a role in healthy skin and hair.  Vitamin E can be supplemented with no risk of toxicity, unlike certain other fats soluble vitamins.

Dosage: 2400 to 800 international units (IU) of vitamin E with food each day.

Best food sources: wheat germ, whole grain products, seeds (especially sunflower seeds), nuts (especially hazelnuts and almonds), spinach and other dark green, leafy vegetables.

So there you have some pretty good reasons that are compelling enough to take a little extra vitamin E.  I highly recommend getting Vitamin E supplements for you and your needs.

MAGNIFICENT MAGNESIUM

Athletes, and active individuals who perform long, intense bouts of exercise lose fluids through sweat, but they also lose key minerals such as magnesium.  Magnesium is a major mineral, it exists in the body in larger amounts, it plays a role in maintaining healthy bones and a healthy heart.

The average person needs about 400 mg of magnesium of day, but most people consume just over 300 mg.  Deficiency can lead to a host of problems, including an increased risk for diabetes and colon cancer.

Body builders who are concerned about optimizing the results and performance in the gym, or perform intense bouts of exercise should consider supplementing magnesium or emphasizing food sources rich in is critical mineral.

Dosage: take two 400 milligram doses per day with food.  Keep in mind the calcium and magnesium compete for absorption to the best to consume magnesium at times when you’re consuming low amounts of calcium.

The best food sources: the greatest amounts of magnesium are found in unprocessed foods.  Increase your intake which is in whole grain breads, cereals, pastas and beans.  Fresh fruit and this will also provide a modest amount of money zero.

It’s pretty simple to see why I think this magnesium mineral is magnificent.

These 7 Micronutrients for Macro Results are
Essential for Fat Loss and Muscle Building

read on…

THE NON VITAMIN… ALL WASHED UP

Read the rest of 7 Micronutrients for Macro Results