When your ultimate goal is to become strong and big, you need to provide your body with not only huge amounts of protein but also vitamins, minerals and phytonutrients, to make sure you develop optimally and achieve the desired results. The standard bodybuilder's diet program, which in most cases is based on consuming foods rich in macronutrients (proteins, fats and carbohydrates) that are essential for growth and development, does not sufficiently contain the necessary micronutrients. However, the fact is that there is not just one type of food that provides enough micronutrients that are necessary for muscle development, recovery and health.

Bodybuilders who are very active need a lot more micronutrients, ie. micro nutrients than the average person. You need to constantly monitor the upper limits of your intake of vitamins and minerals and try to consume more than your daily minimum. Excessive intake of certain vitamins in the form of supplements can lead to poisoning and other bad effects, and this is especially true of some minerals and vitamins that are soluble in water.

Remember that many food sources are excellent sources of certain micronutrients, which you can read more about below. In addition to each micronutrient, foods that contain it to a large extent will be listed. Many of these foods are low-calorie fruits and vegetables and will fit perfectly into your diet, whether your goal is to increase muscle mass or reduce body fat levels. The following is a list of micronutrients that are essential for bodybuilders and are presented according to their importance when it comes to kiwi growth.

Vitamin C

One of the strongest antioxidants, vitamin C, is great for both your training and your recovery, as it damages muscle tissue during training, creating free radicals, or compounds that the body must eliminate. It is antioxidants that destroy these free radicals. Also, vitamin C strengthens immunity and prevents the onset of disease, which is very important during periods of physical stress, as is the case with exercise with greater intensity. This vitamin preserves the health of the gums, maintains the health of capillaries, helps in the absorption of iron, etc. It dissolves in water, which means that the body does not retain it, so it is necessary to take it into the body every day through food or in the form of a supplement for optimal performance of daily activities. Take 500 to 2000 milligrams daily as a supplement. Be careful to take it in small amounts as taking more than 1000 milligrams at a time can lead to bowel disorders. It is recommended that you start with a dose of 500 milligrams a day for one week and continue with this method until you reach 2000 milligrams or another desired dose.

Foods rich in vitamin C (best sources): red and green peppers, grapefruit, apricots and oranges. These fruits are rich in vitamin C and at the same time contain a small amount of calories. Consume these foods for other nutrients that are of great benefit to bodybuilders.

Vitamin E

Vitamin E is crucial for optimal health of the body, and also helps in the recovery process and protects cells from damage. It also plays an important role in strengthening the immune system and can significantly reduce the risk of cataracts, and is also important for hair and skin health. Take 400 to 800 international units of vitamin E with food daily.

Foods rich in vitamin E (best sources): seeds, integral products, nuts (especially almonds and walnuts) spinach and other leafy green vegetables.


When you do strenuous, long workouts of high intensity, you lose a lot of fluid through sweat and at the same time you lose important minerals such as magnesium.It is the main mineral and as such is found in the body to the greatest extent and plays a major role in maintaining health, heart and bones It takes about 400 milligrams of daily intake and its deficiency can cause major problems and can lead to diabetes and cancer colon. Get magnesium in your body either as a supplement or through foods rich in this mineral. Take 400 milligrams of magnesium daily with food. Remember that it is best to take magnesium when you take small amounts of calcium, because of their absorption.

Magnesium-rich foods (best sources): unprocessed foods, so eat whole grain breads, pasta, beans and fresh fruits and vegetables that contain moderate amounts of magnesium.


Water is crucial for health and contains significant amounts of micronutrients, especially minerals. To maintain the balance of fluids in the body, it is crucial to take in a large amount of fluid, especially water. The human body makes up 50 to 75% of water, and the average adult loses about 10 glasses of water a day. You need to replenish your water supply every day for your body to function normally. If you are training at a higher intensity, you need to drink more water. Remember water is crucial for bodybuilders and you should drink at least 2 to 3 liters of water a day and even more when you train hard and especially when doing cardio training or some exercises that make you sweat more and lose fluid.

The best sources: water, coffee, tea, fruits and vegetables, especially lettuce, watermelon, grapefruit and apples.


It is a form of vitamin A in plants and it is best to take it in the form of a supplement or through vitamin A foods. Great sources of beta-carotene are fruits and vegetables because there is little chance of overdose. So, it is a fat-soluble vitamin and stays in the body much longer than water-soluble vitamin C, because fat-soluble vitamins can be stored in adipose tissue. This vitamin is good for recovery during high-intensity training, because it is an antioxidant. Get up to 4,000 international units of retinol or 5,000 international units of carotene. After supplementation for four to six weeks, you should avoid vitamin A intake for the next two to three weeks to avoid poisoning.

Foods rich in beta-carotene (best sources): pumpkin, spinach, beets, carrots.


One of the most important functions of electrolytes is the regulation of the inflow and outflow of fluids and nutrients within cells and gourds in the body. When there is a small percentage of electrolytes in the body, it stops functioning efficiently. Your body loses significant electrolytes such as salt and potassium when you sweat or are dehydrated. Electrolyte deficiency in the body can be prevented by supplementation in the form of sports products or beverages. Take care not to take in too much salt and too little potassium, in which case consume foods that are rich in potassium to maintain body balance. Intake with salt somewhere near 2000 milligrams or less. You try to get about 4,700 milligrams of potassium a day.

Foods rich in electrolytes (best sources): tomato products, orange juice, white beans, raisins and soy. Bananas, which are known to many people for their potassium content, are a good source of potassium, but not an excellent one.


Zinc is the key mineral for maintaining healthy blood flow. Zinc strengthens the immune system, helps with wound healing and regulates cell growth. Also, this mineral enhances the sense of taste and smell and encourages the body to use proteins, fats and carbohydrates as fuel. It is useful for body and muscle recovery after strength training. The recommended daily intake of zinc is 11 milligrams for men and 8 milligrams for women.This is easily achieved through a healthy and balanced diet program. Bodybuilders should take zinc supplements to provide the required amount based on their needs. You need to be careful with zinc doses and too much zinc intake could result in copper loss. Bodybuilders can take up to 30 milligrams of zinc a day, alone or as an ingredient in other supplements.

Zinc-rich foods (best sources): meat, seafood, eggs and milk containing slightly less zinc, then integral products and soy.


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