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Bulking up is a process that requires a little dedication and a lot of preparation. Getting into shape isn’t just a matter of going to the gym on a regular basis, it’s also important to take note of the aspects of your lifestyle that are prohibiting your health.

When you find what you need to change, it takes a little research to know what to replace those bad habits with. One huge obstacle to a lot of people is establishing a healthy diet.

It’s important to know which foods promote your health goals and which foods are holding you back. We’re going to talk about vitamins for muscle growth in this article, exploring the foods and supplements that contain them and methods for sticking with your dietary changes.

Let’s get started:

Key Vitamins for Muscle Growth

As you start your workout routine, make a note of the fact that your initial burst of inspiration will only last so long on its own. We get excited when we make positive life changes, and that excitement can push us through the first few workouts.

After a while, though, the body starts to adjust to the changes you’re putting it through. You’re using a lot more energy than normal as you’re working out, and your body has to work overtime to repair the tissue you’re exercising.

That’s why so many people crash and give up. A successful routine requires that you make the necessary changes to your diet. That means learning more about nutrition and pinpointing the areas that you need to support your diet with supplements.

A basic crash course on dieting for muscle gain will tell you to eat a well-balanced diet that doesn’t skimp on carbs. Additionally, you should be working complete proteins into almost every meal.

Your busy routine might not allow you to carefully prep all of your meals, though. That means you could miss out on vitamins needed for muscles to grow and repair themselves.

Let’s explore some of the vitamin supplements you might need to achieve your goals for bulking up.

Vitamin B12

Vitamin B12 serves a number of purposes in the body. As it relates to bodybuilding, this vitamin helps send oxygen to your muscles as they’re in use. It also contributes to the production of red blood cells.

So, a healthy amount of B12 ensures that your engine is oiled up and running smoothly. If you’re not able to send enough blood to the target muscles, they’ll be more prone to damages and less growth.

Calcium

People who don’t consume animal products might have a hard time getting enough calcium. It can be found in foods like almonds and a number of seeds, though.

Calcium helps the body strengthen bones, but it also helps with contracting muscles and processing energy. Balanced levels of calcium will help you as you’re working out, leading to bigger returns.

Additionally, your bones take on a lot of the stress of weightlifting, so it’s smart to do what you can to make sure that they’re just as strong as your muscles.

Protein

Most of the protein we need should come from our diets. You might have restrictions, however, that prevent you from getting enough complete proteins.

Our bodies absolutely need protein to develop and maintain muscle mass. Protein consists of 13 essential amino acids that work together for our bodies to function properly. Sources of protein that have all 13 acids are called “complete proteins.”

Many sources, however, only have a few of the essential amino acids. That’s why it’s important to take in a few different sources of protein if you’re not consuming meat. Meat almost always contains complete proteins.

If you’re a vegetarian or vegan, or you just don’t consume a lot of meat, protein supplements might be a great option for you. You can also boost your protein intake instead of adding carbs to your diet.

More carbs typically lead to more muscle gain, but you can also bulk up by adding protein.

Vitamin C

Vitamin C helps your body break down and use carbs for energy as you work out. It’s also a great antioxidant that can support your muscles and cardiovascular system as you strain it with exercise.

It’s also a great immune system booster.

Creatine

Creatine is a great vitamin for muscles. It’s created in your body, so it isn’t found in a lot of foods. Its function is to help send energy to your muscles as you use them.

It helps you perform as you’re working out as well as prompt your body to promote muscle growth. You’ll see results with creatine, and it’s well-known as a very safe supplement.

If your goal is to put on a great deal of muscle and you’re considering chemical supplements that put your body into overdrive, give creatine a shot first. It’s a lot safer than some of the drugs on the market, and it functions naturally to produce excellent results.

Staying On Track With Your Diet

Try to flesh out a plan for your diet before you start your workouts. You’ll begin to feel the drain right when you start exercising, so be sure to prepare your body with all of the healthy fuel it needs to excel.

Examine your diet plan and take a realistic look at what you can expect yourself to do. It might be hard for you to get enough protein in your diet, for example, or you might have a sweet spot for fast food that you’re unsure about.

Order the appropriate supplements after you assess your new diet plan. Additionally, prepare to slip up once or twice. It’s natural to fall back into old habits, but it’s important to get back on your feet and avoid being too hard on yourself.

Once you’re set up on the dietary end, get out to the gym and start putting on muscle!

Need a Little Help with Your Diet?

If you’re new to the whole “healthy eating” thing, don’t worry too much. You’re not alone, and we’re here to help you get in touch with the information and supplements you need to succeed.

Explore our site for more vitamins for muscle growth and ideas on how to stay on track toward your health goals.

Father's Day Recipes

As we all know, Father’s Day is a special opportunity to show our Dad’s just how much they mean to us.

Good food enjoyed surrounded by family and loved ones is pretty hard to beat and will certainly show your Dad how much he means to you.

When planning a Father’s Day meal, a lot of us will immediately think of stereotypical “man” foods – thick and juicy steaks, meat smothered in barbecue sauce, fried or chilli-laden accompaniments and all washed down with a couple of cold ones. While the thought alone may have you drooling, it’s certainly not going to have such a positive impact on your old man’s health and wellbeing.

The key to the perfect Father’s Day meal is finding that balance between delicious and nutritious. Whether you’re planning a brunch, lunch or dinner for Dad, we have healthy and tasty recipes for every meal!

Breakfast: Veggie & Egg Tower of Power

Lunch: Crispy Black Bean Quinoa Burritos

Dinner: Grilled Filet Mignon with Herb Butter and Texas Toast

Dessert: Rhubarb and Strawberry Quinoa Crumble

Drinks: Fresh Cherry Lemonade


Blog post written by Trainer, Sarah Oliver


VIM is now offering nutrition services with Trainer & Nutrition Coach, Christine Galvin!

Click below to find out how you can benefit from 1 on 1 Nutrition Coaching!

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healthy halloween

It’s Hallo-weekend! And you know what that means: SWEETS!

Don’t let the onslaught of chocolate bars, candy corn, and empty calories catch you off guard.

Here are a few tips on how to have a healthier Halloween, without missing out on all the tricks and treats!

Read more

Good question.

It seems like in the past few decades, this question has become harder and harder to answer. With new research and the ease of accessing and publishing information (both true and false), “healthy” has become one of the most ambiguous terms out there. To clarify, let’s review a quick definition:

Healthy: free from disease or pain : enjoying health* and vigor of body, mind, or spirit

*So… what is health? Another definition for ya:

Health:

  1. the condition of being sound in body, mind, or spirit :  freedom from physical disease or pain : the general condition of the body

  2. a condition in which someone or something is thriving or doing well

I don’t know about you, but the concept of a “healthy” diet still seems pretty unclear to me. Based on these definitions, “healthy” food should make me “thrive,” and benefit me physically, mentally and spiritually. I certainly love chocolate, though I can’t say that I have a spiritual connection to the stuff. So how do we determine what a healthy diet really is?

I think most people might reference fruits and veggies, which is certainly a good place to start. Most Americans don’t get enough of these crucial food groups. But that’s not the only part of a “healthy” diet. Another good resource for understanding healthy food is the government issued My Plate. I’m not an adamant subscriber (obviously, I don’t drink milk and I find the pictures too unspecific for my taste), but for the general public it can be a great resource for getting started.

But here is my interpretation.

Eat plants. This includes fruits, vegetables, beans, whole grains, nuts and seeds. Eat lots of them, and try to keep them as “whole” as possible. This means avoiding their processed counterparts – but NOT like the plague! Part of a healthy diet, in my opinion, is being mindful about how much you are eating as well as what. That doesn’t mean restricting anything at all. If you eat a lot of cookies, cut back. But you don’t need to eliminate your favorite foods to be healthy. That would be neglecting the mental (and maybe spiritual) aspects of health.

 

With that said, if you like to drink milk and eat meat, by all means, go for it. Just maybe not all the time, and opt for lean and local sources. Read ingredients. Watch portion sizes. Experiment with foods and flavors and see how each makes you feel. You may notice that eating certain foods make you feel better (and happier!) than others, and not just in the moment of eating them.

I know that may not be very specific, but I don’t believe in a one-size-fits-all approach to diet. Our bodies respond differently to different foods, and we all have various lifestyles, activity levels, cultural habits and genetics. Find what works for YOU as an individual! Eat your plants and move your body, and choose everything in moderation. You’ll likely turn out alright.

If you have more questions about nutrition, feel free to send me an email! I’m happy to talk about more specific topics or address any curiosities you may have.

Email Sarah with questions or comments:

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Looking for a simple yet healthy dish to whip up after your VIM workout that won’t totally undo all your hard work or counteract all those calories you just burned?  Here’s 10 awesome bloggers from the Boston/Cambridge area with tons of healthy recipe ideas and fitness inspiration to keep you on track. Remember to check out our #RecipeWednesday posts on Facebook and Twitter, where we feature a new local blogger each week!

1) Healthy Chicks 

2) Pickles & Honey

3) Carrots ‘N’ Cake  

4) Eat Well with Janel 

5) Meg’s Food Reality 

6) Sarah Fit 

7) Food to Fun For 

8) A Cambridge Story 

9) VeganYumYum

10) Melomeals