Q: Today in the Hawk’s Nest, we have 23 year old Mike from Pittsburgh Pennsylvania. He told me that he’s on a high protein, moderate carb and low fat diet. He writes to me asking: “Dave, is it really that important to take vitamins when working out and trying to build muscle? Do you really think they help, or am I just wasting my time and money?â€
A: Well Mike, personally, I am a huge fan and firm believer in using vitamin and mineral supplementation for muscle building as well as for your day-to-day life to stay healthy. Our bodies can’t create most vitamins and minerals, so you need to consume them in other ways for tissue repair and growth. Eating right is obviously important, but not sufficient. If you’re not taking these micronutrients in ample amounts, you’re shortchanging your potential progress.
There are many multivitamin and multimineral products out on the market. You want to be sure to get at least 100% DV of these nutrients from a supplement, along with additional amounts of B complex, Vitamin C, Vitamin E, calcium, selenium, alpha lipoic acid and CoQ10. Below I have listed what these nutrients do, along with the optimal dosages for muscle gains.
B Complex (one or two tablets or capsules daily)
B vitamins are essential for releasing energy from food and storing it in the form of glycogen. They are also required for the production of certain hormones and portions of the genetic material, and they help to maintain healthy skin and proper function of the digestive tract and nervous system. Large amounts of niacin (B3) help to lower high LDL and raise HDL cholesterol levels.
Vitamin C (one or two grams daily)
Vitamin C, or ascorbic acid, is a water soluble antioxidant that is required for several aspects of the body’s resistance to disease. It’s needed for the formation of collagen, which provides structural support for the connective tissues, tendons, cartilage, bones, teeth and skin. It also promotes the healing of wounds, bruises and fractures.
Vitamin E (400 to 800 IU daily)
Vitamin E is a fat soluble antioxidant and a component of the membranes that protect the cells and regulate the passage of materials in and out of the cells. It is essential for the formation of red blood cells. Too much Vitamin E could decrease the ability of the blood to form clots, which may lead to excessive bleeding. This is of particular concern for people who take anticoagulant drugs that thin the blood. People taking these drugs should confirm with their doctor before using any Vitamin E supplements.
Calcium (1,000 mg daily)
Calcium is essential for building and maintaining strong bones and teeth. It is also required for the nerves and muscles to function properly and is necessary to activate several enzymes that regulate the passage of substances through cell membranes. Because it is so important, the body tightly controls the amount of calcium in the blood. If the level begins to drop, calcium is rapidly pulled from the bones to replenish the blood. Over an extended period of time, this can lead to osteoporosis. People who have kidney stones should confirm with their doctor before taking any calcium supplements.
Selenium (200 mcg daily)
Selenium is a trace mineral that works with vitamin E as part of our body’s defense system. It is a very powerful antioxidant, protecting red blood cells and cell membranes from damage by free radicals. Selenium is also involved in the metabolism of the thyroid hormones.
Alpha Lipoic Acid (20 to 50 mg daily)
Alpha Lipoic acid has been shown to be most beneficial for a number of health conditions. It is considered by many researchers to be the most potent antioxidant, helping to prevent free radicals from damaging the cells. It also contributes to the rebuilding of other antioxidants in the body, including Vitamins C and E.
Coenzyme Q10 (100 to 400 mg daily)
CoQ10 is necessary for cellular energy production. Your ability to produce CoQ10 declines as you age, so you need to rely more on supplementation as you get older. This nutrient helps to control blood pressure and is particularly important for the health of your heart.
David Hawk Jr. - Is a NPC national level competitor, personal trainer and fitness model. He is currently working with Triarco Industries as their athlete and spokesperson. Dave can be reached at DAVEHAWKH2@YAHOO.COM or DAVE@DAVEHAWKJR.COM.