Vitamin A is also important to Increase Muscle Mass

When talking about the bodybuilder diet then that comes to mind is important macronutrients such as proteins, carbohydrates and fats.

Whereas the needs of micronutrients such as vitamins and minerals also never abandoned by the bodybuilder. This means that whatever goal they want to achieve, the vitamins and minerals are absolutely necessary as their body needs fat, carbohydrates and protein.

Studies show that intake of vitamins and minerals can help the bodybuilder increase muscle mass. This means the bodybuilder body requires vitamin intake through any means to maximize muscle building beside exercise they do.

There are different variants of the vitamin is needed to help the bodybuilder muscle formation. This time we will discuss more about the benefits of vitamin A for the bodybuilder and why they need this vitamin.

What Actually Vitamin A?

It may be that vitamin A is a vitamin that is not taken into account in the fitness world. Kebanyakn people prefer vitamin C, B and E.

Vitamin A is a vitamin that is active and soluble in fat stored in the liver. Vitamin A is composed of two types: pre-form of vitamin A and Pro-vitamin A. Vitamin A pre-form is divided into four, namely: retinol, retinal, retinoic acid and retinyl esters. While known as provitamin A beta-carotene.

Vitamin A is generally stable to heat, acid and alkali. Unfortunately, Vitamin A also has the properties are easily oxidized by air and may be damaged if heated at high temperatures along with air, light and has a rancid fat.

Vegetables and fruits are green or yellow usually contain a lot of carotene. The more green the leaves of the higher levels of carotenes. However, the food is a source of vitamin A is derived from animals such as cod liver oil, halibut liver, eggs, milk, dairy products.

Why Bodybuilder Need Vitamin A?

Vitamin A helps repair and growth of body tissues. Two main thing is what is absolutely necessary by the bodybuilder. Another important function is to maintain the health of the reproductive system, especially the health of skin and eye health.

However, strenuous physical activity and intensive can interfere with the absorption of vitamin A and vitamin A deficiency aggravates the condition experienced by many bodybuilders. Low-fat diet can also affect the levels of vitamin A in the body. In people who do low-fat diet, vitamin A and carotene are excreted in the feces. Fat is the keeper of vitamin A in the body. He will ensure that the fat will be absorbed and utilized by the body well. Low-fat diet will reduce the function of fat keep vitamin A.

Vitamin A also helps control the body's immune system through the lymphocytes, the white blood cells that fight infection in order to function better. Some carotenoids are also shown to function as antioxidants to fight free radicals and further enhance the immune system against disease.

Conditions to Reduce Levels of Vitamin A in the body

There are several conditions that can degrade and damage levels of vitamin A in the body so you do not get the best benefits of vitamin A. Include the following:

• Smoking.
• Injury or illness.
• Living in polluted areas.
• Diabetes.
• Pregnancy / breast-feeding.
• Alcohol Consumption.
• Low-fat diet (as discussed).

Signs of vitamin A deficiency are:

• Dry, scaly skin.
• Decreased vision (especially at night).
• The tendency of infection (especially in the lungs, gastrointestinal tract and urinary tract).

Sources of Vitamin A

Source of foods containing vitamin A can be obtained from animal and vegetable products such as; beef liver, eggs, cheese, milk. While the plant can get from, carrots, sweet potatoes, pumpkin, broccoli, spinach, kale, cantaloupe, mango, peas and much more.

Experts recommend vitamin intake for an adult male and female were 1000 and 800 micrograms per day. Bodybuilder may require a larger amount because of the level of activity is much higher. However this depends on the type of vitamin A consumed, because retinol can be toxic if taken in large doses.

While carotenoid found in many vegetables and fruits are converted to vitamin A in the body and can be consumed without fear of poisoning.

Side Effects of Vitamin A in the Large Dose

Hypervitaminosis A or overdose of vitamin A in the body can cause liver function abnormalities, birth defects and decreased bone density and increased risk of osteoporosis. Hypervitaminosis A usually occurs when a person consumes excessive vitamin A supplements, instead of food intake.

Nausea, vomiting, headache, dizziness, blurred vision and impaired muscle coordination may be experienced by patients hypervitaminosis A.

Hard training is important, as important as the nutritional requirements of the body, including vitamin A. Well, from now on you should you enter the menu of foods rich in vitamin A to support the formation of your body.

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