When it comes to building stronger muscles most of us understand that we need to consume an adequate amount of protein each day and enough overall calories. Besides protein and calorie intake there are also specific nutrients and antioxidants that we can supply ourselves that can be of great benefit too. So what are they?

Vitamin A
Vitamin A has the surprising ability to help increase testosterone levels in the body, a study has found. Teenage boys were separated into two groups. One group were given testosterone supplements and the other group were given vitamin A supplements. After a few weeks of undertaking the same weight training program, the teenage boys who were given vitamin A were only marginally behind the other group when it came to muscle growth. So vitamin A is a very effective and safe method for helping to boost testosterone levels!

Vitamin C
A high intake of vitamin C post workout is an essential part of many serious body builders and athletes nutrition programs. So what is the deal with this vitamin? Vitamin C is one of the most powerful anti-inflammatory antioxidants. Many studies show that high vitamin C intake after a workout can greatly increase the speed of muscle recovery. The anti-inflammatory effects of vitamin C really helps to ‘cool off’ the muscles so they can repair quickly.

Vitamin C is also an essential nutrient for creating collagen, a sticky substance that acts like glue to hold muscle cells together. This helps to strengthen the structural integrity of muscles and helps prevent injury.

Vitamin E
Just like vitamin C, vitamin E is also an anti-inflammatory antioxidant that can help with muscle repair. The difference is that vitamin E works within fat based cells and vitamin C works within water based cells. Together they cover a lot of ground!

Muscle Juice Recipes
Making your own homemade juicing recipes is a great way to get an abundance of vitamins A. C and E, and there are a few fruits that are a great source of all three of these vitamins – kiwis and blackberries. You can make a great post workout drink by juicing 3 kiwis and 2 cups of blackberries and then add then mix in 1 scoop of flavorless protein powder. You now have a juice that is a great source of carbohydrates, protein, vitamins, minerals, antioxidants and living enzymes! Enjoy!