Have you been feeling a little bit out of the whether these days? Must be Under-recovery; but you have been training as you normally do and you’re well supplied with supplements and all the works. Worst – you notice that you are getting lazier and lazier nowadays and you’re already missing a lot of workouts. Or you simply don’t have the “motivation” to lift and you are just that type of person.
9 Part Guide to Bigger CHEST (if clicking doesn't work- right click and hit "Save link As")
You must be missing something like most of population does:
VITAMIN CFollow @AboutLifting
Yes, vitamin c – this collagen holy grail of a nutrient! But what does a mundane vitamin have to do with a hard-core lifter like you? This thing is for civilians and you simply don’t see this as being a priority for Metal-head lifters like yourself.
Note: Needless to say that more than 10% of the population is at risk for vitamin C deficiency.
But science begs to disagree. Research has shown that vitamin C actually increases physical activity DURING THE COLD SEASON! Yes, the days when everyone’s just so not in the mood to train, Sargent C helps see to it that you stay in touch with your drills!
Now on your feet maggot!!!!
Johnston CS1, Barkyoumb GM2, Schumacher SS3
The early indications of vitamin C deficiency are unremarkable (fatigue, malaise, depression) and may manifest as a reduced desire to be physically active; moreover, hypovitaminosis C may be associated with increased cold duration and severity. This study examined the impact of vitamin C on physical activity and respiratory tract infections during the peak of the cold season. Healthy non-smoking adult men (18-35 years; BMI < 34 kg/m2; plasma vitamin C < 45 µmol/L) received either 1000 mg of vitamin C daily (n = 15) or placebo (n = 13) in a randomized, double-blind, eight-week trial. All participants completed the Wisconsin Upper Respiratory Symptom Survey-21 daily and the Godin Leisure-Time Exercise Questionnaire weekly. In the final two weeks of the trial, the physical activity score rose modestly for the vitamin C group vs. placebo after adjusting for baseline values: +39.6% (95% CI [-4.5,83.7]; p = 0.10). The number of participants reporting cold episodes was 7 and 11 for the vitamin C and placebo groups respectively during the eight-week trial (RR = 0.55; 95% CI [0.33,0.94]; p = 0.04) and cold duration was reduced 59% in the vitamin C versus placebo groups (-3.2 days; 95% CI [-7.0,0.6]; p = 0.06). These data suggest measurable health advantages associated with vitamin C supplementation in a population with adequate-to-low vitamin C status.
And you have all the fancy supplements out there but you couldn’t even buy a cheap vitamin C just because you don’t think it’s “that important”
Organic green leafies and vegies are also rich in vitamin CFollow @AboutLifting
Well it is! And let me tell you something you probably know already, vitamin C is ESSENTIAL in building collagen. Not only essential but basically without vitamin C you will not synthesize collagen. And without collagen your body will break down and your organs will fail to function – that is what pirates call “Scurvy” thus its name Ascorbic Acid (anti-scurvic acid). Ancient Chinese seafarers managed to avoid scurvy by cultivating vitamin C-rich sprouted soy in their ships.
Vitamin C is essential for the building of collagen, the most abundant protein built in our bodies and the major component of connective tissue.[Wolbach, S. B.., and Howe, P. R. Ïntercellular substance in experimental scorbutus” Arch. Path., 1:1, 1926] This connective tissue has structural and supportive functions which are indispensable to heart tissues, to blood vessels, –in fact, to all tissues. Collagen is not only the most abundant protein our bodies, it also occurs in larger amounts than all other proteins put together. It cannot be built without vitamin C. No heart or blood vessel or other organ could possibly perform its functions without collagen. No heart or blood vessel can be maintained in healthy condition without vitamin C.
Victims of prison camps who have suffered from vitamin C deficiency have been found to have wide-spread fatty deposits (atherosclerosis) in their arteries. It is quite possible that vitamin C deficiency is directly implicated; it is unlikely that such deposits could have been due to too much fat or cholesterol in diet.
As weight lifters we expose our bodies to regular wear and tear. We depend upon this process and recovery from self-inflicted tissue damage to strengthen and condition our body. This process of breakdown-regeneration takes toll in our body’s reserves and forces it to need more and more vitamin C for collagen production. At this point if you’re not getting enough ascorbic acid, you will always feel too sick to train (or even do everyday activities) at best or you will probably be sick for real – and off course you won’t be able to train as well if that’s the case.
1000 mg of vitamin C should be the minimum for everyone. For active individuals like weight lifters you should take double that amount – more so for already-sick individuals. You can take a less acidic form like Sodium Ascorbate if you are having problems with acidity and take your dosages multiple times with the day (i.e. 500mg after breakfast, 500mg after lunch and another 500mg after dinner) and make sure to take it with meals.
Toxicity should not be of a concern for you for Vitamin C since this is a water-soluble vitamin so if in case you took more than what you needed (which is unlikely) you will just end up urinating that extra dose and just to remind you – Vitamin C is utilized by the body quite well and the body’s process of manufacturing collagen for your bodily tissues requires A LOT of vitamin C so you should really be stacking up on vitamin C. Which is okay since it is not as expensive as your other supplements anyways.
This is not the case for vitamins A, D, E and K which are not eliminated in form of urine but instead are stored in the body within your fat deposits. These are your fat-soluble vitamins and they can indeed cause toxicity. Iron is another toxic micro you should be avoiding since it cannot be eliminated and almost everything you eat nowadays are enriched with iron. Most researches are already arriving at the conclusion that iron toxicity plays a vital role with most metabolic chronic diseases and the rise of obesity.
Till next time, eat your eggs, and take your ASCORBIC ACID, A-Lifters!