Sticking to your workout plan is normally the most difficult step in achieving your goals. But once you find the time, set goals, and create a training plan, you have to be careful not to fall into muscle fatigue. It will prevent you from continuing your workout, and then postponing all set plans and goals.
But to prevent this, other than adequate recovery in the form of sleep and proper nutrition, I advise you to start taking vitamins that will contribute to recovery and reduce the risk of chronic muscle fatigue.
5 Best Vitamins for Muscle Fatigue:
1. Vitamin C
This powerful antioxidant stimulates the production of collagen – a protein found in connective tissues that helps the muscle recovery. Also, vitamin C helps the muscles to get rid of the accumulated lactic acid.
Sources of vitamin C: citrus fruits, green and red peppers, raspberries, broccoli, sweet potatoes, blueberries, cabbage, melons, pineapples, etc.
2. Vitamin D
Vitamin D has a number of positive effects on human health. In addition to contributing to calcium absorption and strengthening bones and muscles, vitamin D helps reduce inflammatory processes and regulates the proper functioning of the immune system.
Sources of vitamin D: fatty fish, liver oils, vitamin D fortified dairy products, meat, eggs and sun exposure.
3. Vitamin E
During intense training, the protein creatine phosphokinase enters the bloodstream. Vitamin E speeds up circulation and helps the body get rid of this protein faster. In addition, vitamin E protects cells from the damaging effects of free radicals.
Sources of vitamin E: sunflower seeds, almonds, olives, avocados, wheat bran and cereals fortified with this vitamin.
The B-complex contains eight vitamins that help the body perform a number of functions. They help the body to produce usable energy so that muscles have the fuel needed to repair tears. Vitamin B-complex deficiency increases the risk of muscle cramps and muscle pain.
Sources of B-complex vitamins: legumes, kale, dates, pomegranate, pumpkin, salmon, dairy products, whole grains.
5. Vitamin A
Vitamin A is best known for its positive effects on vision and eye health, but when we talk about recovery in training, vitamin A has a function to strengthen the immune system and contribute to the proper functioning of a number of organs.
Sources of vitamin A: salmon, dairy products, pumpkin, melon, carrots, apricots and liver meat.
Include these dietary supplements or foods that contain the listed vitamins in your daily menu and by choosing the right foods, you will contribute to faster muscle recovery and your overall health.