5 Micro nutrition needed for muscle growth and weight loss
A healthy diet means a diet that does not contain junk food, less oil, does not contain flour, includes pulses and whole grains.
But maybe your answer is still incomplete. A healthy diet is one in which there is a balance of various micronutrients with proteins, fats, and carbohydrates.
That balance diet makes it difficult to meet the deficiency of vitamins and minerals (best-recommended health supplements). Men have to take vitamin, mineral, and herbal supplements separately.
In a healthy diet with protein, other vitamins are necessary for bodybuilding as well.
Micronutrients are also a kind of vitamins and minerals that help process macronutrients such as protein and calcium for a healthy body.
The presence of minerals in the body is necessary to remain healthy. There should be no deficiency of nutrients/nutrients for muscle growth in the body. For this, various food or supplements are consumed in the diet.
That’s why today we are telling you about those micronutrients, which are essential for every man.
Magnesium is one of the de-stressing minerals. It is required to relax the muscles after a heavy exercise session. Therefore magnesium helps a lot and relaxes the muscles by reducing cramps.
It works in conjunction with calcium. When combined with macronutrients such as calcium, it improves sleep by lowering blood pressure.
More than 50% of the magnesium in the body gets in the bones, which strengthens the immune system. If it is lacking in the body, then there may be problems like cramps, muscle cramps, heart diseases, memory loss, insomnia, headache and depression, diabetes.
It will take from fish, green and leafy vegetables, pumpkin seeds, curd, beans, brown rice, almonds, spinach, oatmeal, sunflower seeds, potatoes, yogurt, beans, dairy products, etc.
The beta-alanine micronutrient is a non-essential amino acid. That is, even if it is not there, the work goes on. But beta-alanine helps produce carnosine, which balances muscle pH and acts as a resistance to lactic acid buildup, which causes fatigue and cramps.
Therefore beta-alanine is required. Also, it reduces soreness after a workout and keeps muscles healthy. It will obtain from meat, poultry fish, etc.
3. Vitamin C
Apart from athletes or professional bodybuilders, vitamin C is necessary for people with a normal lifestyle. According to researcher Mark Moyd, MD, MPH, of the University of Michigan, ‘Vitamin C benefits the body in many ways.’
L-ascorbic acid, ascorbic acid, or L-ascorbate present in vitamin C helps bone health. It also helps a lot in the formation of collagen. Research has proved that vitamin C helps a lot for bone density.
Citrus fruits, tomatoes, potatoes, red peppers, oranges, strawberries, and spinach are good sources of vitamin C.
Zinc is a micronutrient that is essential for the activities of more than 300 enzymes such as metabolism, digestion, and nerve function. It helps in enhancing the immune cells.
Along with improving muscle growth, immunity is beneficial in wound healing, synthesizing proteins, and bodily functions.
Zinc is present in nuts, dairy products, eggs, whole grains, and non-veg.
5- Vitamin D
The best source of vitamin D is sunlight. It strengthens the bones. In addition, vitamin D also releases the testosterone hormone. Which helps in muscle maintenance and growth.
Vitamin D supplements increase muscle strength and increase fat burning.
Supplementing many micronutrients helps with better workout performance and muscle growth.
These micronutrients can also help you to lose weight and build abs.