These Are The 10 Most Important Vitamins For Muscles
Have you been working hard at the gym in an effort to achieve muscle gain? Thats a great first step in your fitness journey, but you also have to focus on both muscle recovery and feeding your body the supplements it needs in order to keep improving. Working outand doing it rightwill no doubt contribute to your overall health and wellbeing.
Regardless of if youre new to lifting or an advanced lifter, the one thing you should know is this: The key to a strong, healthy lean body is nutrition.
All the worlds most famous bodybuilders agree that bodybuilding doesnt happen only in the gym it also happens in the kitchen. And theres a two-fold reason for that: One, your body needs supplements to function at its very best, and twonot even the worlds best workout plan can fix the damage that is caused from a poor diet and bad eating.
Ideally, we would be able to get all the nutrients we need from the food we eat, but unfortunately, thats not the case for most of us. Over 70 percent of the typical American diet is comprised of processed foods, so getting what we need from our food is harder and harder. In fact, according to the Centers for Disease Control & Prevention, Most people vitamin B6, iron, and vitamin D deficiencies. You can learn more about what your body needs here.
So why are vitamins for muscles important and how do you include them in your diet? Lets learn more:
The Building Blocks Of Wound Healing
Eating well is good for us! Consuming more colorful fruits and vegetables, salmon, beans, legumes and whole grains improves our health and well-being. So does limiting sugar and eating lean protein, good fats and leafy greens. But what does that have to do with wound healing?
A lot, it turns out.
Though often overlooked, good nutrition is extremely important because wounds must be well-fed to heal. During the healing process, your body is busy adding new tissue, replacing fluids and fighting infection, so it needs increased amounts of water, calories, protein and vitamins.
Water
You need to drink extra fluids to replace fluids lost from your wounds. And if you have a heavily-draining wound, you will need to drink even more. Hydration also helps regulate body temperature and deliver nutrients to cells. Choose your fluids wisely and avoid sugary, caffeinated drinks. Water is the best and least expensive option for hydration.
Calories
Calories provide energy to the body. Because your body requires extra energy to heal a wound, increased calorie intake is an important factor for healing. Did you know that you need about 15 calories per pound of body weight each day during wound healing? For a 150-pound person, this adds up to 2,250 calories a day! If you do not feel you can eat three large, calorie-dense meals per day, try eating five or six small meals or snacks.
Protein
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Vitamin E To Fight Infection
Even with all the precautions hospitals and surgeons take to ensure a sterile surgical environment, post-surgical infection is fairly common. The fat-soluble nutrient vitamin E is an important antioxidant vitamin that controls immune function. A main symptom of vitamin E deficiency is poor immune response, frequent sickness and increased risk of infection. Vitamin E also acts as an anti-inflammatory that can help reduce inflammation and swelling post-surgery.
Most multivitamin supplements provide at least 100 percent of the DV, which is 30 IU. It’s important not to exceed the UL of 1,500 mg per day as high doses can prohibit blood coagulation and have potential hemorrhagic effects.
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Healthy Eating After Burn Injury For Adults
This factsheet is intended to inform people with burn injury and their families about nutrition during hospitalization and after they return home. Burn injury dramatically increases your nutrition needs. The larger the burn size, the more nutrients you need to heal. A diet high in calories and protein:
- supports the immune system to decrease risk of infection
- helps wounds heal faster
- minimizes weight loss to support rehabilitation.
B Complex For Cellular Regeneration
The B-complex vitamins include thiamin, niacin, riboflavin, pantothenic acid, B6, biotin, B12 and folic acid. As a group, these vitamins are crucial for energy production and the formation of red blood cells, both of which can aid post-surgical recovery. Individually, they may perform separate functions that can speed healing and recovery. For example, vitamin B6 plays a role in key biochemical reactions for immune function, and folic acid helps the body make new cells.
The DVs for the B vitamins are:
- Thiamin: 1.5 mg
- Folic acid: 400 mcg
The amounts of each of these vitamins in multivitamin supplements varies greatly from 10 to over 3,000 percent of the DV. Ask your doctor what amounts you should take based on your blood levels of each nutrient.
The B vitamins are water-soluble, and negative effects from excess intake are rare. As such, there are no established ULs for B12, thiamin, riboflavin, pantothenic acid and biotin. Niacin, B6 and folate may have negative health effects if taken above the UL, which is 35 mg for niacin, 100 mg for B6 and 1,000 mcg for folate.
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Make Good Nutrition A Priority
In the end, exercise goes hand in hand with smart and thoughtful nutrition and supplementation. Dont waste your efforts or stop your gains by neglecting your vitamin and nutrient intake!
Eat clean, whole, colorful foods, drink lots of water, and give your body that extra edge by taking professional-grade supplements. From protein supplements to amino acids, our online store provides everything you need to stay fit and healthy and optimize your workouts. As always, to ensure youre providing your body with the nutrients it needs, be sure to consult with your healthcare practitioner or BodyLogicMD-affiliated practitioner before starting a new supplement regimen.
The 4 Best Vitamins For Your Skin
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Getting the right vitamins
Taking care of your skin should be an essential part of your health regimen. It is, after all, your bodys largest organ.
The first thing most health professionals will tell you to do in order to keep your skin healthy is to limit your exposure to the suns harmful ultraviolet rays and wear protective sunscreen when youre exposed to sunlight.
But the sun isnt all bad. Just 1015 minutes of daily exposure helps manufacture vitamin D throughout the skin. Vitamin D is one of the best vitamins for your skin, along with vitamins C, E, and K.
Making sure you get enough vitamins can keep your skin looking healthy and youthful. This could translate to a reduction in:
- excessive dryness
Essential skin vitamins are available in supplemental form, but they are also found in skin care products. Learn more about these four essential vitamins and how they can help you achieve optimum skin health.
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What Should I Eat
| Choose whole grains for higher protein content. |
5 servings daily
For example: 1 slice bread, 1/2 cup cooked cereal, 1/2 cup rice or pasta, 3/4 cup dry cereal
Vegetables
2 servings daily
For example: 1 cup raw vege- tables, 2 cups raw leafy green vegetables, 1/2 cup cooked
Fruit
3 servings daily
For example: 1/4 cup dried fruit, 1 piece whole fresh fruit, 1 cup melon, berries, grapes, 1/2 cup canned fruit or 100% fruit juice
Protein
5-8 servings daily
For example: 1 oz. meat, fish, or poultry, 1/4 cup cooked beans, 1 egg, 1 Tbsp. peanut butter, 1/2 oz nuts, 2 oz. firm tofu
Dairy
3 servings daily
For example: 1 cup milk or yogurt, 1.5-2.0 oz. cheese
Check your weight twice weekly. If your weight is stable you are eating enough calories. If your weight decreases each time, you need to add more calories.
To increase calories, add snacks, calorie-containing beverages, or high-calorie condiments to foods such as butter, cream, cream cheese, olive oil, nut butters, nuts, seeds, hummus, syrup, sugar, jam, and/or jelly.
If you are unable to meet your needs through your diet alone try the following:
Can Vitamins Help With Post Surgical Scar And Wound Healing
Must have vitamins after surgery to reduce scar and wounds
Surgical procedures may be a sensitive topic for those who have to undergo an operation.
However, many people do not take into consideration what happens when the operation is over.
After any surgical procedure that involves cutting of the skin, will eventually develop a scar, this is inevitable.
Depending on the location of the procedure, and how invasive it is, it may affect an individuals appearance causing a decrease in self-esteem.
Lets discuss how vitamins, minerals, and products such as WoundVite are used in todays common practice to ensure optimal post-surgical scarring and wound healing.
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Overall Good Nutrition Is Important For Healing Wounds
Healthy eating for wound healing means choosing a wide variety of foods from each of the five food groups, which are:
- Breads, cereals, rice, pasta and noodles
- Dairy products e.g. milk, cheese, yoghurt
- Lean meat, fish, poultry, eggs, nuts, legumes, tofu and other meat alternatives
However, for some people, it may not be possible to achieve adequate levels of essential nutrients for wound care through normal food intake alone. In these cases, the use of nutritional supplementation may be beneficial and has been shown to support wound care.1,4-8
For individualised nutrition advice on wound care management, talk to your healthcare professional.
Oral nutritional supplements such as ARGINAID® contain essential nutrients and have been shown to help support wound management.5
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Vitamins Supplements And Wound Healing
Having a non healing wound may seem like a powerless situation, but there are ways that the patient can take control and improved their wound healing. Supplementing the diet with certain elements can help in multiple steps of the wound healing process.
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What If I Have Diabetes Or High Blood Sugar
After a burn injury, stress forces the level of sugar in your blood to increase. High blood sugar interferes with healing. Even if you dont have diabetes, you may have high blood sugar. Your health care team may prescribe insulin which lowers blood sugar. Until your blood sugar improves, you might have to limit the amount of foods you consume that are high in carbohydrates, such as bread, juice, potatoes, fruit, and desserts.
The Magic Of Vitamin C
Vitamin C, also known as ascorbic acid, is a vitamin you find in foods or as a dietary supplement. Our bodies cannot produce vitamin C, so we have to rely on external sources for it.
Vitamin C has extraordinary properties that assist at all levels of wound healing. From preventing infections to helping the skin rebuild itself, vitamin C provides the benefits needed to accelerate wound recovery.
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Still Unsure How To Get Started Making Meal Improvements
Food labels can be confusing, and not everyone has time to watch every morsel that they eat. If youre overwhelmed and not certain what to eat versus what not to eat, start by trying to eat something from the different food groups every day. Its worth it to make changes to optimize your diet since eating the right foods can make a big difference when it comes to wound healing.
Supplement Speeds Wound Healing
July 8, 2004 — Time may heal all wounds, but a new study shows that taking a supplement that combines several antioxidant nutrients can do it nearly 20% faster.
In practical terms, this translates to shaving about three days off the recovery time following a facelift or similar plastic surgery procedures.
“That really is dramatic, and frankly, I didn’t expect it,” says researcher Rod J. Rohrich, MD, president of the American Society of Plastic Surgeons and chairman of plastic surgery at the University of Texas Southwestern Medical Center in Dallas.
“If you can translate this kind of faster healing after a facelift or a breast augmentation, you are talking about a cost savings in the recovery process and getting back to work sooner that could amount to billions ,” he tells WebMD.
In a small study, Rohrich and his colleagues at UT’s Advanced Wound Healing and Tissue Regeneration Laboratory tested the effects of a new supplement called InflammEnz, available via the Internet but only with a doctor’s prescription.
Twenty-six patients with open wounds from a biopsy received either the oral supplement daily or a placebo. Doctors monitored the healing process of their wounds.
The result: Those getting InflammEnz healed 17% faster, and experienced less redness and swelling at the site of the biopsy.
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Vitamins Are Essential For Skin Health
As vitamins are essential to your health and body functions, vitamin deficiencies can cause adverse effects on the skin. Since vitamins C and E play such important roles in protecting your skin from the sun, deficiencies in either vitamin can increase the risk of skin damage, including skin cancer. According to the Centers for Disease Control and Prevention, skin cancer is the most common type of cancer in the United States.
Manage Your Blood Glucose Levels
If youre able to keep your blood glucose at healthy levels, it may help you avoid some of the reasons why wounds dont heal in diabetics.
For one, it will help your circulation immensely. You will also be less likely to develop advanced neuropathy.
With healthy blood glucose levels, it should be much easier for your body to heal cuts and bruises, which may help prevent diabetic foot ulcers.
Of course, no plan is perfect, and for some people, diabetic foot ulcers are a way of life no matter how they try to prevent them. So how can a diabetic wound heal faster?
Well, by bringing the list here to your doctor and creating a treatment plan.
If you have regular DFUs, or have a wound that simply wont heal, then its important to learn and understand as much as you can about advanced diabetic wound healing products and supplements.
As a reminder, much of the wound healing process comes from within. And a supply of healthy foods and supplements will help give your body the resources it needs to fend off any illnesses, heal wounds faster, and prevent future ones.
Here at ProT Gold, we are an industry leader in creating medical-grade collagen products that are trusted in nearly 4,000 medical facilities across the United States. Our formula is easy to digest, contains no additives or excess sugars, and has already helped many people in their diabetes wound healing journey.
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Vitamin D For Immune Function
In addition to its role in bone formation and maintenance, vitamin D also plays an important role in immune function. This nutrient, produced by the skin when exposed to sunlight, has modulatory effects on both innate and adaptive immune responses. Vitamin D deficiency has also been linked to increase risk of infection, according to a 2012 article in the Journal of Investigative Medicine.
To protect against deficiency, adults should be sure to get at least the DV of 400 IU. Typical supplements will include more than this amount, with some providing many more times the DV. Regularly taking more than the UL can result in toxicity symptoms that can affect your recovery.
Vitamins And Herbs That Fight Neuropathy Heal Nerve Damage And Help Provide Nerve Pain Relief
Neuropathy is an extremely painful condition that is notoriously difficult to treat with conventional medications. Treatments should focus not only on pain relief, but also on regenerating nerves and slowing the progression of the disease to avoid future complications.
Fortunately, there are many natural herbs and vitamins that have been found to help relieve neuropathic pain safely. Many of these can be used in combination with traditional medications, or for some, can replace or reduce the need for over-the-counter or prescription painkillers.
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Major Vitamins That Facilitates The Wound Healing Process
An open wound is one of those injures that include an internal or external break in body tissue, usually involve the skin. In addition, they are mainly of four types and classified depending on their causes. Successful wound healing requires adequate blood and nutrients to be supplied to the site of damage. The objective in wound management is to heal the wound in the shortest time possible, with minimal pain, discomfort, and scarring to the patient. Nutritional status of patients at the time of trauma influences the biochemical processes necessary for the phases of normal healing to occur To heal them properly, all you need is to undergo an effective treatment method. Also, its pivotal to maintain healthy levels of Vitamins like A, B, C, E and other nutrients.
