Exercising demands good health and most important of all, energy! A great source of energy is nutritional vitamins, but what vitamins are needed for energy production?
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Vitamin B5
B5 is a water soluble vitamin that's needed in the making of fatty acids and glucose, which forms the main sources of fuel for the body. It is also essential for the making of steroid hormones and neurotransmitters in the brain.
Zinc
Think Zinc for growth. That's right, the mineral zinc is involved with practically all phases of growth. Even more critical for bodybuilders, studies have shown that high intensity exercise stimulates excessive zinc loss.
Further, diets of some athletes have been found to be low in zinc. This potential double edged sword, excess loss as well as possible low intakes, moves zinc into our number three position. If you're not mindful of your zinc intake, your growth may be stymied.
Biotin
Firstly, as part of the B-complex vitamins, it forms part of two important enzymes, pyruvate carboxylase and acetyl-coenzyme A carboxylase. Both of these are necessary for gluconeogenesis (formation of new glucose) and fatty acid synthesis, which forms two of the main fuel sources for the body.
The best food sources for Biotin are liver, sardines, egg yolk, and soy flour. Raw egg whites as used by some bodybuilders contain Avidin, which binds biotin and tends to make it useless for the entire body.
Vitamin A (Retinol)
Named after the retina of the eye, retinol is an oil soluble vitamin that's essential for vision (especially night vision), the skin and mucous membranes, cell growth, reproduction, and normal immunity. Sources of this vitamin are liver and fish liver oils.
Beta-carotene, the precursor of Vitamin A, may be found in carrots and dark green leafy vegetables. One large carrot for example consists of 18 000 IU of beta-carotene, which is more than three times the RDA of 1000mcg RE (retinol equivalents). It takes 6 mcg of beta-carotene to yield 1 mcg RE of vitamin A.
Instant Energy
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