How Vitamin C Can Improve Your Muscle Building Results

When you want to live in a healthy fashion and to be physically fit, remember that you need a balanced diet and a good workout regimen. To be in good shape, you will need to have good eating habits that you practice every day.

The issue that a lot of people run into, however is that they need to deal with vitamin deficiencies. These deficiencies can lead to negative health conditions that will plague you in the years to come, but the solution really is as simple as making sure that you get the right kind of supplements!

One such vitamin that is essential for good health is Vitamin C also known as Ascorbic acid. It helps in reducing oxidative stress that is caused by rigorous training during body building sessions and workout routines.

There are animals out there that produce their own vitamin C, but we have to make sure that we eat foods that are rich in it. Unless you are ready to put vitamin C into your diet, you will start to have serious problems

Check out some of the important benefits of vitamin C. in the first place, it will help your body absorb iron from the food that you eat and it can also boost your immune system. It will also help your body form collagen, which is essential for the formation of everything from muscles to teeth to bones to veins to cartilage!

In a nut shell, Vitamin C helps to support and maintain every part of your body and keeps it in perfect working condition and also plays an important role as a natural bodybuilding supplement as it helps maintaining musculature, keeping your body strong and your bones healthy.

There are plenty of ways to get some vitamin C into your diet. Start by throwing in some citrus fruits like oranges and grapefruits. Similarly, also make sure that you include things like peppers, kiwi fruit, sweet potatoes, broccoli and Brussels sprouts. Remember that you should put these items into your regular diet.

Also make sure that you you use it to improve your exercise regimen. If you have a good dosage of vitamin C, you’ll find that it can greatly strengthen your immune system while letting you recover much faster. It will suppress cortisol, which keeps your muscles from growing and it will keep down fat.

To get the best result, remember that you should consume 1000 mg of vitamin C about an hour before you start working out. Not only will you recover faster, you will also find that it can help with muscle soreness.

Take some time to think about how this vitamin can benefit your body. There are a lot of different kinds of vitamin C around and you’ll find that they are all efficient. Whether your goals are to get more fit or you want to seriously build your body, you’ll discover that vitamin C is essential!

From Ricardo d Argence

8 Perfect Fitness Foods

EAT THIS!

PINEAPPLE AND PAPAYA
Good for: Muscle recovery
Both of these tropical fruits are loaded with bromelain and papain, enzymes that not only help break down proteins for digestion but also have anti-inflammatory properties to speed up your post-workout recovery.

SALMON
Good for: Cardiovascular fitness
Australian researchers found that cyclists who took fish oil for 8 weeks had lower heart rates and consumed less oxygen during intense bicycling than a control group did. The fatty acids in fish oil need to become incorporated into muscle and heart cells to have an effect, and that takes weeks of consumption—so either take fish oil pills each day, or try to eat fish rich in fatty acids multiple times a week to see similar results.

PB&J or PASTA WITH MEAT SAUCE
Good for: Muscle building and repair
The perfect post-weight training repast has about 400 calories, with 20 to 30 grams of protein (to build new muscle) and 50 to 65 grams of carbohydrates (to repair old muscle). Peanut butter and jelly sandwiches or a small bowl of pasta with meat sauce fits that formula.

LEAN MEAT
Good for: Waist-trimming
Lean meats are a great low-calorie source of protein, and scientists at McMaster University in Hamilton, Ontario, found that eating more protein may reduce the fat around your midsection. People who ate 20 more grams of protein every day than the group average had 6 percent lower waist-to-hip ratios.

DRINK THAT!

8 OUNCES OF CHOCOLATE MILK
Good for: Hydration
The best sports drink may come from a cow. British researchers found that milk does a better job than water or sports drinks at rehydrating the body after exercise. Why? To begin with, milk has more electrolytes and potassium. The addition of chocolate gives milk the perfect balance of carbs, protein, and fat for speedy muscle recovery.

COFFEE
Good for: Pain relief
University of Georgia scientists revealed that taking a caffeine supplement (equal to two cups of coffee) after exercise reduces muscle soreness more than pain relievers can. Caffeine blocks a chemical that activates pain receptors.

COLD WATER
Good for: Endurance
Drinking cold water before and during exercise can help improve your endurance. In a British study, cyclists who drank about 30 ounces of a chilled drink in the half hour before riding in a hot, humid environment—and smaller amounts as they rode—were able to bike 23 percent longer than riders who downed lukewarm liquids. Drinking cold water may be the most direct way to reduce core body temperature, so it takes you longer to heat up and slow down.

GREEN TEA
Good for: Muscle recovery
Brazilian scientists found that participants who consumed three cups of green tea every day for a week had fewer markers of the cell damage caused by resistance to exercise. So drinking a few cups every day may help your muscles recover faster after an intense workout.

From David Zinczenko, with Matt Goulding

Mr. Selangor 2009

Mr. Selangor 2009 was succesfully held in Klang Parade on the 28 June 2009. Revolution gym was represented by our very own Sy Mohd Yusoff a.k.a. Usop and he brought home the Champion trophy for the Fly weight category. Congratulations!!!!!!

Here are some photos of the winners in all 8 categories







Light Fly Champion

















Usop Revo Gym
Fly Weight Champion


















Bantam Weight Champion


















Light Weight Winner


















Walter Weight Champion


















Light Middle Winner



















Middle Weight Winner

















Light Heavy Winner







Champ of the Champ Line up.........
























And the winner goes to..................





















Congratulations to all winners.......and hopefully... Usop will be standing on Mr. Malaysia stage on 25 July 2009 in JB. To all Revo members lets give him our full support in the gym and also in JB.

Cheers
Lan