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9 Vitamins that Speed Up Muscle Growth

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These 9 Micro-Nutrients will help you build muscle faster and more efficiently. Being deficient in any one of a number of vitamins and minerals can impair muscle growth. Make sure you're eating these foods or supplementing with the correct vitamins to maximize muscle gains. We all know that you need to eat protein to build muscle, and carbs and fats help provide the energy needed to fuel your physical activities. But these are just the macronutrients most people are completely unaware of the powerful effects that certain vitamins and minerals or micronutrients have on your capacity to build more muscle, recover faster, and see better results. So today I want to highlight the key nutrients that you need to build muscle aside from the surface-level protein carbs and fats. And first is a nutrient that'll probably surprise you, cholesterol. Now I know doctors, trainers, and dieticians have been demonizing cholesterol for years now for its supposed negative effect on heart health. However, research now indicates that there s no link between cholesterol intake and the risk of heart disease. (1) Even though we have this evidence, many people and professionals still cling to the belief that cholesterol and high-cholesterol foods like eggs are bad. If that happens to be you, and you're trying to build muscle you should know that reducing your cholesterol intake can significantly impair muscle growth. For example in a 12-week-long strength training study In one the scientists observed a dose-response relationship between dietary cholesterol and gains in lean mass. (2) They also mentioned that this link held up even when the data was controlled for protein intake. (3) In other words, the more cholesterol the participants ate, the more muscle they gained in response to resistance training, regardless of how much protein they ate. So, don t feel like you have to follow a low cholesterol diet. It s not necessary for heart health and it can actually significantly blunt your muscle growth progress. Next is a nutrient that I've talked quite a bit about zinc because it's so important for athletes, zinc. It s well-known that zinc is a crucial mineral for your immune system. But very few people realize that it also plays a crucial role in maintaining and gaining muscle mass. In fact, research shows that a zinc deficiency directly causes lean body mass losses and these muscle losses can be restored with zinc consumption. (4) Research also shows that even a small zinc deficiency can stunt growth and human development. (5) One reason not getting enough zinc can impair muscle growth is that it significantly lowers levels of the primary male sex hormone testosterone, which is obviously important for muscle growth. The problem is, according to the World Health Organization, 31% of people worldwide have a zinc deficiency, and in some parts of the world that number is as high as 73 percent. (6) This becomes an even bigger issue for athletes since they need more zinc than the average person because zinc gets lost through sweat, which is why people that train hard are especially likely to be zinc deficient. So, make sure that you're eating foods that score high in zinc, such as oysters, beef, beef liver, chicken, shrimp, pork, legumes, and nuts. Or you can also take a zinc supplement. Another very important vitamin for muscle growth is Vitamin D3. This vitamin is produced naturally by the skin after exposure to ultraviolet radiation, particularly UVB, like what you get from sunlight. Vitamin D is important for people that want to improve their strength levels because it s required for optimal bone strength, immune function, mineral metabolism, neuromuscular functioning, and testosterone synthesis. That s why your vitamin D levels influence strength development. (7) And, interestingly enough, your vitamin D levels also impact how resistant you are to injuries. (8) One major problem is that public health authorities have significantly underestimated how much vitamin D you actually need for optimal health and well-being. For a long period, it was recommended to have a vitamin D level of around 20-30 Nanomoles per liter. But nowadays, large meta-analytic research shows that all-cause mortality decreases with vitamin d3 but requires a minimum of 50 Nanomoles per liter. (9) And some evidence even suggests that it's better to have levels around 100 to 115 Nanomoles per liter. It s hard to say exactly how much sun exposure or supplementation you need per day to reach the optimal amount of vitamin D because a number of factors influence that, including the climate you live in and even your skin pigmentation. But during the winter months, or if you experience low amounts of sun exposure in general, a vitamin D3 supplement will most likely prove to be beneficial. If you really
Date: 2022-05-08

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Comments and reviews: 10

Tech
Pretty accurate video. Most people who say vitamins don't work is cause they don't really workout when they say they do but don't. I started with protein powder works better than any food I've ever had. Creatine is awesome vitman d3 is a killer, strength is through the roof. Those who say vitamins don't work know nothing. Optimal for me vitamin d3 about 4, 500 ui daily, 10g of creatine daily. 60g of protein powder when I feel like it. Workouts next day are good, recovering under 24h. I should look into zinc ans magnesium cause I don't take a lot from those food groups I workout daily with weights.
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River
Thanks for this video. Through the time I pretty much learned that building muscle is a really slow process and that's what I really hate. Also I didn't have proper diet for so long. Didn't have clue about protein, carbs etc. I was doing everything wrong and had to invest in meal plan. I went with this Next Level Diet. It's good for now. If you guys have some other meal plans feel free to recommend it.
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Tony
Fantastic video. You always put out informative and pedagogical content that really makes all this valuable information accessible for a nincompoop like myself. I'd advise anyone who's looking for potential muscle growth outliers to look into ashwagandha. For some people, it's a real game changer, epsecially when used in conjunction with the vitamins mentioned in this video.
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Женя
Than me likely the food care so many by pictures then i don t care about which the products of food I ll given for me to the next than i have peach of eggs three calories of meat sausages three of weight and white bread some delicious of chocolate ain t
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Inputoutput
Don t forget some vitamins are fat soluble. If you are eating too low fat of a diet, or are taking vitamin supplements apart from balanced meals, you could end up deficient in those vitamins whether you consume enough of them or not.
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Rushi
sir I am trying to losses weight over a 2-3 year train super hard run almost 5-7 km and more weight training regular and also in calaries deficit but then also don't loose stomach fat please please help you are my last hope.
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A. F. S.
Sad that people still think eating fat, eggs, and salt are bad when in reality it's that bowl of oatmeal or slice of whole wheat bread that gets you fat, throws off your blood sugar, and can cause diabetes.
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Craig
As a grad student I just want to shoutout the research here and in the past videos. Really well done and academically supported content + Obviously a great Host + great editing. Quality content!
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Math
Thx bud. Great videos as always. although I won't push to supplementation especially when it comes to creatine. people have to make up their deficiencies in natural foods only as a general rule
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Ashes
Macro nutrients songs get absorbed completely if you're not getting enough micro nutrients because micro nutrients help with enzyme production that helps us absorb protein.
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