Is Vitamin C Good for Gym? Yes! But the most important thing to be good for your body is to get the right amount.
When people need to increase the body's resistance, people think of Vitamin C immediately; you can see this clearly whenever there is a complicated situation and where you ask to buy this vitamin are out of stock.
Besides, people also buy various fruits containing high vitamin C levels, such as lemon, grapefruit, or other acidic soft drinks in the summer.
- But is this vitamin good for people who exercise?
- If good, how to use it appropriately?
Many experts have said that whether you want to lose fat or build muscle, or both, you also need vitamin C. How important is vitamin C for bodybuilders?
Find out about the benefits and ways to supplement this nutrient most effectively. Now BellyFatZone invites you to refer to this article together!
Vitamin C for bodybuilders: Why is it needed?
Everyone knows that besides exercise, nutrition should also be paid close attention to.
However, most people only focus on protein if they need to increase muscle, green tea, CLA, and L-Carnitine if they need to lose fat but ignore a great key of health and physique – vitamin C.
View more: Do Bodybuilders Need Multivitamins?
What is vitamin C?
Vitamin C, also known as ascorbic acid or L-ascorbate, is an essential vitamin for the human body.
It's one of the healthiest and most important vitamins you can get every day and the first thing you think about when you catch a cold.
Vitamin C is water-soluble. Therefore, additional levels that the body does not use will be excreted in the urine within 24 hours.
Vitamin C is necessary for the normal functioning and development of the body. It helps with tissue growth and repair, antioxidants, protects cells, boosts the immune system, and fights disease.
Benefits of vitamin C for exercise
Everyone needs vitamin C. But if you are a bodybuilder, this nutrient is even more important if you want to know why to read.
1. Against the onslaught of free radicals
When you perform weight training sessions, free radicals are created in the body. Free radicals are basically metabolic wastes.
They will attack the cells in your body, cause aging and many other dangerous diseases.
Vitamins are a powerful antioxidant, which prevents free radicals from forming and developing, while inhibiting their effects, helping to protect your health.
2. Gim produces cortisol
Stress from everyday life or exercise pressure triggers a catabolic hormone called cortisol.
Cortisol harms fat loss and muscle building. It breaks down muscle tissue to create energy and stimulates fat storage, especially in the stomach area.
It also reduces muscle resilience after exercise, hindering the delivery of nutrients to muscle building.
Therefore, vitamin C inhibiting cortisol will be a great supportive solution for improving your physique.
3. Strengthen the immune system
Getting sick from workouts is definitely something no other can expect. During that time, you will not be able to go to the gym, and the diet will be broken because you have to eat and drink to recover.
That's why you have to take vitamin C regularly every day to increase resistance, fight the onset of disease. And, of course, you don't have to wait until you're sick to take care of C.
4. Reduce muscle soreness
Research has shown that supplementing with vitamin C near a training session (i.e., before or after), muscles will not ache in the next few days even if you exercise at high intensity.
Try to experience the difference. Just a small convenient C pill and your muscle recovery process will be significantly more effective.
5. Increase iron absorption
Vitamin C has been shown to increase iron absorption. Iron is used to bind oxygen to hemoglobin in the blood, especially if you want to perform a heavyweight training session with maximum productivity.
Besides, it is also essential for the overall health of each person.
6. Help create natural steroids
The final but not least of vitamin C's effect is to help create natural anabolic substances in the body.
The amount of muscle you can build is based on the amount of natural steroid hormone you have. So the more steroids, the greater the likelihood of muscle growth.
Many people also find unsafe steroid supplements from outside, so why not produce them naturally and healthy?
If you ask bodybuilders if they should take vitamin C, the answer is definitely yes. It brings a lot of effects, but please use it in a moderate dose.
Signs of a vitamin C deficiency
- Dry hair and split ends
- Bleeding gums
- Dry, rough, scaly skin
- The wound heals for a long time.
- Skin easy to bruise
- Weak enamel
- Swollen and sore joints
- Slow metabolism, slow weight loss, or sometimes cause weight gain.
- Lack of vitamin C for a long time can lead to scurvy – spots appear on the skin, pale skin, tired body, joint pain.
Sources of vitamin C for bodybuilders and bodybuilders
This vitamin is found in some natural foods like:
- Red Cabbage
- Green bell pepper
- Red bell peppers
- Brussels sprouts
Besides, if you feel that your meal is not really quality, you can supplement vitamin C through the form of an oral tablet, an effervescent tablet.
Read more: Blackmores Multivitamin Review
How much vitamin C does a bodybuilder need?
All nutrients work best only if taken in moderate doses. This is the amount of vitamin C recommended by the FDA for each age group and gender.
1. Babies and children
- 0 – 6 months: 40 mg / day
- 7 – 12 months: 50 mg / day
- 1 – 3 years: 15 mg / day
- 4 – 8 years: 25 mg / day
- 9 – 13 years: 45 mg / day
- Female 14-18 years: 65 mg / day
- Men 14-18 years: 75 mg / day
- Men 19 and older: 90 mg / day
- Females age 19 and older: 75 mg / day
This dose does not apply to athletes and trainers because they need more vitamin C than inactive people.
For exercise, depending on the exercise level, you should load at least 200-1,000 mg per day, but not exceeding 2,000-3,000 mg. If you are sick, you may need up to 8g daily during the illness.
Excess vitamin C for bodybuilders harmful?
In fact, you don't need to worry about excess vitamin C; since it is a water-soluble substance, the excess will be released through urine or sweat.
However, please do not take too many C supplements because it is unnecessary and costly in vain. Also, note:
- Do not take too much C at once, but break down into 2-3 doses in one day. You should not consume more than 1,000 mg at a time. For example, if you set a goal of taking 1,500 milligrams daily, divide it into three 500 mg doses: 1 dose in the morning, 1 dose before training, and 1 dose after training.
- Taking large doses of vitamin C at the same time can cause diarrhea, nausea, and sleep disorders.
Should fitness drink effervescent C?
In terms of nutritional value, effervescent C is better than filtered water, soft drinks, or other energy drinks with high sugar content, so you can use it before or after exercising.
However, pay attention to the vitamin content in C tablets. Please choose the ones with high vitamin C content to ensure effectiveness.
In addition to C effervescent, the practitioner can also drink many other types of water.
Also, you should supplement vitamin supplements for bodybuilders. These are products that provide micronutrients to the body and muscles.
So we understand how important vitamin C for bodybuilders is. Do not forget to get enough of your body through food or day or supplement pills with reasonable doses to support your exercise.
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