Vitamin B9 or Bc (Folic acid, polyglutamate of folic acid) takes part in the production of red blood cells, is necessary for the body to produce new cells, is responsible for the productive work of the brain, and the nervous system. It improves the robot of the liver, gastrointestinal tract. Folic acid is involved in uplifting the mood, provides the metabolism of the amino acid methionine, assists in the absorption of other B vitamins, with regular use of folic acid, reduces the risk of stroke and heart problems, lowers cholesterol, and regulates blood pressure.
Vitamin B12 (Cyanocobalamin, oxycobalamine) This vitamin is important for the growth of cells, the nervous system, if it is not enough, depression begins, fatigue. Cyanocobalamin is responsible for the processes of hematopoiesis – the synthesis of hemoglobin, plays an important role in the metabolism of fatty acids. The basis of the source of vitamin B12 is products of animal origin. Cyanocobalamin contains in its structure cobalt and cyano group. The main place where the stores of this vitamin are stored is the liver. This vitamin is very important for athletes, especially those who are engaged in bodybuilding, it takes part in the growth of muscles.
Essential amino acids:
Valine, Phenylalanine, Tryptophan, Lysine, Leucine, Isoleucine, Meteonin, Threonine, Arginine, Histidine.
In the human body there are 22 amino acids, 12 of which are interchangeable, and 10 are indispensable. We should take them with food, because our organism can not produce them (synthesize) essential amino acids.
Many athletes use amino acids in bodybuilding in order to quickly pump their muscles, because they get directly into the body immediately begin to build into a new protein structure. Thus, the athlete saves time and energy reserves, the body no longer needs to split so much protein into amino acids and build it again.
Look at the table for essential amino acids here it is shown in which products are skolko and which contains essential amino acids.
Protein is the basis of our body. The human body consists of 60% of water, 19% of proteins, 15% of fat (this means a normal person without obesity), 1% carbohydrates, 5% mineral substances.
Our muscles, hair, skin and all internal organs are made up of proteins and that’s why we need it so much.
And for people who are engaged in bodybuilding, protein needs to be consumed even more than a simple person.
One gram of protein contains 4 kilocalories as well as 1 gram of carbohydrates.
For muscle growth, we need to use 2 grams of protein per 1 kg of our weight per day.
For example, your weight 70kg, we count 70 (kg) multiplied by 2 (gram of protein) (it turns out) 140 grams of protein. This means that throughout the day we need to eat 140 grams of protein, but not at once, but in portions, 20-30 grams per meal. All proteins are different in structure (they consist of different amino acids). Do not forget that you need to drink more water, without it, food is poorly digested!