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.
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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
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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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