Nutrients Required by Bodybuilders

Consuming enough high quality nutrients will ensure that the body has everything it needs to repair and rebuild muscle and connective tissue.


Below is a table that identifies the nutrients that a bodybuilder must consume, and the ranges of intake for each of those nutrients.  The actual amount of nutrients you need will depend on your size, level of activity, and other genetic factors. 

Before consuming any supplements, consult a physician first.

 

RECOMMENDED NUTRIENTS AND RANGES OF INTAKE FOR BODYBUILDERS 

NUTRIENT         

RANGE OF INTAKE

 VITAMINS

VITAMIN A 

8,000-16,000 IU 

Beta-Carotene 

20,000 - 30,000 IU 

Vitamin B1 (thiamine) 

30-120 mg 

Vitamin B2 (roboflavin) 

30-120 mg 

Vitamin B3 (niacin) 

40-80 mg 

Vitamin B5 (pantothenic acid) 

20-100 mg 

Vitamin B6 (pyridoxine) 

20-80 mg 

Vitamin B12 (cobalamin) 

125-175 mg 

Folate 

400-800 mcg 

Vitamin C 

800-2,000 mg 

Vitamin D 

400-800 IU 

Vitamin E 

200-600 IU 

Vitamin K     

60-160 mcg 

MINERALS

Boron 

2-8 mg 

Calcium 

800-1,500 mg 

Chromium             

200-500 mcg 

Copper 

1-4 mg 

Iodine 

100-200 mcg 

Iron 

15-50 mcg 

Magnesium 

250-650 mg 

Manganese

12-35 mg 

Molybdenium 

100-200 mcg 

Phosphorus 

150-800 mg 

Potassium 

50-1,000 mg 

Selenium

100-200 mcg 

Zinc 

15-50 mg 

AMINO ACIDS

L-arginine

1,000-4,000 mg

L-glutamine

1,000-5,000 mg

L-ornithine 

1,000-4,000 mg 

FATTY ACIDS 

Alpha-linolenic acid     

1,000-2,000 mg 

Docosahexaenoic acid (DHA) 

250-750 mg 

Eiocosapentaenoic acid (EPA) 

250-750 mg 

Gamma linolenic acid (GLA) 

400-800 mg 

Linoleic acid 

3,000-6,000 mg 

METABOLITES

Beta-hydroxy beta-melthylbutyrate 

1,500-3,000 mg 

Bioflavonoids     

200-800 mg 

Creatine monohydrate

8,000-20,000 mg 

Ferulic acid 

100-200 mg 

inosine 

500-1000 mg 

inositol 

100-600 mg 

L-carnitine 

750-2,000 mg 

 
                   *IU = international units, mcg - micrograms, mg - milligrams

 

 

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Tip Of The Month

I assume that your main goal is to learn how to build muscle fast and not how to get skinny fast, but many of you are actually encouraging weight loss as opposed to weight gain.  Too much weight training and not enough food will literally make it impossible to gain weight, and it's safe to say that if you are losing weight or seeing no results at all, it's time to step back and make some major changes.  Start to eat more food and train less, and I can almost guarantee that you will start seeing some great results.