Many people know that the body relies on protein to grow muscles, and protein is also the main source of fuel for exercise, but muscles cannot be formed just by eating more beef and chicken breasts. The growth of muscle tissue is a complete process, which includes countless steps and hundreds of different chemical reactions. If any of these steps is derailed, the muscle growth process will be blocked. Vitamins also play an important role in this process.

Vitamins and minerals are catalysts for human growth. They protect, repair and promote growth of body tissues. Although vitamins do not play the role of bricks and stones in building the body like proteins, they are still indispensable substances.

Lack of vitamins and minerals can slow or hinder muscle growth. For people who regularly exercise in the gym, there are 13 basic vitamins and 25 minerals that must be absorbed every day, 7 of which are important components for building muscles.

The following mainly introduces several types that are particularly important for muscle growth:

1. Vitamin B6

Helping protein metabolism and hemoglobin composition, and more importantly, promoting the production of red blood cells. Muscles need oxygen during exercise and metabolism, and red blood cells are the carriers of oxygen. The more red blood cells in the blood, the stronger the oxygen-carrying capacity, and the more abundant the source of oxygen supply to the muscles, thereby reducing the load on the heart.

Food sources: It is found in wheat cereals and animal livers.

2. Vitamin B12

It can also promote the production of red blood cells. It is the propeller of deoxyribonucleic acid (DNA) in the process of body growth and body repair. DNA is an important substance in the protein synthesis process, and it instructs the production of proteins.

Food source: Found only in animal foods, such as eggs, dairy products, fish and meat; the only exception is fermented tempeh.

3. Folic acid

Folic acid B vitamin complex, essential for many metabolic functions such as bloodIt is an important nutrient for the formation of red blood cells, protein and amino acid metabolism and utilization.

Food sources: spinach, kale, beets, broccoli, corn, beans, sprouts, wheat, etc.

4. Vitamin C

Vitamin C is a magical vitamin with a wide range of functions, from fighting colds to fighting cancer, resisting the invasion of diseases, and is the guardian of body tissues. Vitamin C is not only the main component of the lubricating fluid connecting tissues, but also an antioxidant that can protect cells from damage and prevent aging.

Key food sources: vegetables and fruits, such as greens, leeks, cabbage, spinach, bell peppers and other dark vegetables and cauliflower, as well as citrus, red fruits, grapefruit and other fruits with high content. Wild amaranth, alfalfa, prickly pear, sea buckthorn, kiwi, jujube, etc. are particularly rich in content.