Vitamins
are required for many different chemical reactions within the body.
One of the more important vitamins for strength athletes is vitamin
E. This antioxidant vitamin is fat-soluble and is found primarily in
cell membranes. It helps to prevent the damage that can lead to cardiovascular
disease and other conditions. It also reduces the membrane disruption
that occurs in exercised muscles due to increased free-radical production.
A placebo-controlled study by
Jeffrey McBride and associates at Pennsylvania State University gave 1,200 IU of vitamin E to six weight-trained males for two weeks. The men were then asked to perform a vigorous whole-body workout. Vitamin E supplementation significantly reduced the muscle damage created by this workout program.
Vitamin E also appears to be necessary for the optimal uptake of creatine by muscle cells. An early study by G.B.
By selecting the right supplements
for your training program, you can maximize their contributions to
muscle growth while keeping your expenses down.
Gerber at the University of
Rochester, New York, found that vitamin E deficiencies reduce
creatine levels in the skeletal muscles of rats. Although such
deficiencies are rare, this is one more reason to get enough of this
essential vitamin. Good food sources include wheat germ, oils, nuts
and seeds. Many oils contain vitamin E as well, but you may prefer
to take a supplement to keep your calorie count down.
Suggested
Dosage: 600
to 1,200 IU daily.