Vitamins Build Muscle Mass
Why do we want muscle mass? You don’t necessarily want to look like a body builder, do you?
Muscle mass is healthy. Muscle mass means we are strong enough for daily activities without straining our muscular system.
This means little or no low back pain, sore neck or headaches from tension. It also means no ligament tears or sprains when you do suddenly exert yourself.
Regular exercise sustains all aspects of health.
N.B.: This is an update of an article I originally published at the link below.
Nutrition, vitamins, and supplements can all help with muscle growth.
And since specific vitamins build muscle mass, it is to your general health benefits that you get the right ones.
Muscle growth depends on exercise, and a very specific type of exercise.
Interval training challenges the fastest-twitch muscle fibers. This triggers building muscle mass.
This process can be greatly enhanced with eating quality protein. Be sure that you also eat the right vitamins that will cause the conversion of amino acids into heavier muscle fiber bulk.
After a heavy workout, an excellent fuel for your exhausted muscles is protein from:
- Whey protein powder made from the milk of grass fed cows
- Protein from pasture fed beef, lamb or pork
- Protein from wild caught cold water fish like salmon, tuna, sardines or mackerel
Since you could be ingesting a large amount of these foods, I think it is worth it to avoid the pesticides, herbicides, drugs and lab-made hormones found in the tissues of feed-lot animals and farm raised fish.
An additional bonus to this is the fact the omega 6 oil/omega 3 oil balance is vastly superior in the grass-fed food sources.
If you are exercising to build muscle while on a weight loss diet, choose a protein powder mix with a sweetener like Xylitol or Stevia Leaf Extract, so you can avoid adding calories.
Some additional supplements necessary for muscle growth are the B vitamins B6, B12, and Folic Acid.
Once you digest protein, your blood will have a substantial amount of the amino acid homocysteine.
Homocysteine is not good for your blood and will irritate your arteries and promote blood clots.
However, if you have the correct amounts of B6, B12, and Folic Acid or (or, much better, Folate) present, the homocysteine is converted into the amino acids that build muscle fiber bulk.
Your muscles do not increase in the number of muscle fibers that they have, but the muscle fibers will get bigger.
The advantage of increasing muscle mass, especially as you age, is that muscles burn calories just to maintain.
This will help keep your weight gain down as you get older.
It decreases your insulin resistance too.
The most impressive account about this that I have read to date is in the book “Slow Burn” by Frederick Hahn with the husband and wife team M.D.’s, Eades and Eades.
A medical doctor describes how he REVERSED Type II Diabetes with the specific exercises and proper nutrition.
That story really caught my attention. It highly motivated me, and I hope it does you, too.”
“When homocysteine builds up in your blood it’s a sign that your body’s antioxidant systems are failing.”
A simple blood test can reveal your homocysteine level. If yours is high, you can correct it. Your best remedy is
Homocysteine Support (CLICK HERE to see it.” – Dr. Al Sears
The lower your homocysteine count the better, and below 7 is recommended.
High homocysteine levels are associated with:
- Alzheimer’s Disease
- Heart attacks
- Birth defects
- Chronic fatigue
- High blood pressure during pregnancy
Here is some info on the B vitamins that shocked me:
“The importance of supplementing your diet with B can be seen every time you eat foods containing carbohydrates. To metabolize carbohydrates, the body requires B-1, B-2, B-3, B-5, B-6, phosphorous, and magnesium. Since the last four of these are not replaced by “enrichment” of the food product, the body must draw on its own reserves.”
“For every ounce of white flour that we consume, the body must supply the previously mentioned nutrients to digest the flour; Pantothenic Acid, (B5) gets taken from the nerve and muscle tissue; Pyridoxine (B6) is taken from the Brain; Phosphorous and Magnesium are taken from the heart and bones.” – Michael Tomberlin
“As we deplete the body of these compounds we start to weaken the nerve and muscle tissue which could result in nerve problems and loss of muscle tone. The loss of brain tissue will affect the memory functions. And finally, phosphorous depletion will weaken muscle and rhythm function, affecting the rhythm of the heart.”
That is pretty serious stuff. How to keep life balanced?
Muscle Building Exercise
Do you have 12 minutes a day?
Add the jump rope exercise, (with or without a rope).
Walk, with intervals of brisk walking and/or sprinting.
Those two exercises are good starters if you’re a little out of shape. The walk exercise can be adapted for an elderly who can start at any pace, up the pace for a short interval, and then go back to their original pace.
That’s why it’s called PACE!
Your PACE book options are:
- Audio book
PACE EXPRESS, the DVD package, includes a Bonus DVD with routines targeted for specific body areas such as buns, abs and thighs. (It also offers a 3 payment plan.)
Almost any exercise, with or without equipment, can be done in intervals. You’ll find a few routines on the PACE dvd to follow or adapt.
You can interval exercise:
- On the treadmill
- With kettle bells
- Learn different movement combinations to repeat
- With or without weights
Here is a video with Dr. Al Sears explaining PACE: