Your diet? Check.
Everything should be in order for your to maximize your muscle gains right? Think again.
Although the factors mentioned above will contribute greatly towards having a great physique, there are other minor things that will play a huge role. Your body requires vitamins and minerals in order to be able to operate efficiently and maximize how you function as a human being. Vitamin D is responsible for many processes in the body. Studies have shown that Vitamin D deficiency can lead to weaker bones, weaker muscles, and a hormone deficiency. It will hinder the ability to repair muscle cells and this can greatly hold you back from looking great on stage.
Vitamin D is often found in enriched dairy products; unfortunately, many individuals stay away from dairy as it can causes them discomfort. It can also be found in some meats but not at the concentration needed for optimal health. Another way of intaking vitamin D is through absorbing sunlight. The sun’s ultraviolet rays carry a good amount of vitamin D while at the same time giving you a lot of other benefits. Some might be scared of the cancer risks associated with receiving sunlight, but it does not take a long amount of time in the sun to receive your daily amount of Vitamin D. Some studies have shown that depending on the conditions, all you need is about 5-30 minutes in the sun to get the recommended daily value.
The problem is that oftentimes, many can have allergies to dairy products and live in areas where sunlight can be scarce for long periods of time. A lot of people who think they are getting enough Vitamin D from their multivitamin can also be mistaken. A lot of these formulas can be under dosed in terms of how much you truly need. In this situation, a vitamin D supplement can be very beneficial. Vitamin D supplements can come in soft gel or liquid forms.
Are they needed in order to maximize your health and physique? If you live in a place where sunlight is scarce at times, it is a very good idea to add a vitamin D supplement. Supplementing with vitamin D will ensure that you are properly recovering from your training. This will lead to more muscle growth, stronger bones, better mood and having improved immune function. Vitamin D supplements are very easy to find and are fairly inexpensive. It is important to look for a vitamin D in the D3 form which is the most easily absorbed by the body. It is recommended to take between 600 and 1,000 IU of Vitamin D daily for optimal health. But many times individuals who take this dose find they are low on vitamin D when they get their blood tested. This dose can be adjusted under the eye of a trained professional. Some studies have shown that even up to 12 weeks of Vitamin D supplementation at 6,000 IU a day showed no harm.
Ensuring that you have adequate vitamin D levels will ensure that you are maximizing your muscle gains. Not only will you look great but you will also feel great. Supplementing with it is not necessarily mandatory, but if you are deficient in it, it is very important to look for a way to increase your levels even if it is with a supplement. Remember that the small daily actions of your day are what accumulate to great success!
With the pursuit of achieving the best possible physique and helping hundreds of clients do the same, Juan Rojas has dedicated his life to finding the best strategies for transforming human bodies. Constant research, trial and error and continous education in the exercise physiology and nutrition field, Juan Rojas thrives off finding the most efficient ways to transform your body and live a happier and healthier lifestyle.