Vitamins and minerals, your artillery in the quest for the perfect six pack Today has been a great day; spurred on by the university girls making their way to their morning lectures my 8am run was the quickest yet. Then in the afternoon I caught up with my old History teacher at the gym. But as expected quickly following the usual niceties the war fanatical Mr Shorrock began meticulously reminiscing the details of every British War from the 1800s to the present day. This man really could talk for Britain so knowing I was in for the long haul I nodded, agreed and said, “oh really” occasionally in an attempt to appear interested whilst I began planning my next article on vitamins, minerals and muscle growth in my head. Vitamin C (Water Soluble) Recommended Daily Allowance: 90mg for males and 75mg for females An anti-oxidant that helps control harmful free radicals that interfere with muscle growth Lowers elevated cortisol levels, the stress hormone responsible for lowering testosterone and negatively affecting muscle growth. Greatly helps the immune System Helps in the synthesis of hormones and amino acids Strengthens the capillaries Sources include: Sweet peppers, oranges, papaya, broccoli, strawberries Inspired by Mr Shorrocks ramblings I came to realise, Vitamin C is much like the army’s nurses, fantastic for certain medical tasks however useless at others. So remember don’t expect platoon 3’s chief nurse Linda to jump into the nearest tank and breach enemy lines, since (and no disrespect to Linda) she’d be crap. You see for the army to function efficiently Linda must be left to do her specific job and others to do there’s, much like this next vitamin.   Vitamin E (Fat Soluble) Recommended Daily Allowance: 15mg An anti-oxidant that helps control harmful free radicals that interfere with muscle growth Prevents the oxidisation of Vitamin A, polyunsaturated fats and cells  Prolongs the life of red blood cells and is necessary for the proper use of oxygen by the body Sources Include: Sunflower deeds, almonds, brazil nuts, peanuts, spinach, broccoli, sweet potatoes Once again Vitamin E, like the army’s supply of cutlery, great for certain tasks but not so good for others. For instance I wouldn’t rate your chances of storming the enemy’s base when heavily armed with a spoon and fork with a plate serving as your shield. So know that although Vitamin E is great for certain things needed within the body, others are needed for optimal muscle growth, such as this next mineral.   Potassium Recommended Daily Allowance: (not established) 4.7g Necessary for muscle contraction and growth  Greatly aids in efficient cell function by maintaining fluid volume inside and outside the cells Helps entrap water in the muscle thus supporting an anabolic environment Sources Include: Raisins, bananas, red meat, potatoes, cantaloupe Once more, a liken the potassium to an army’s priest, obviously great for all religious matters however don’t expect him to be so good at others. For instance don’t expect your dear reverend to put on his Speedos and goggles and get stuck into a naval battle… I wouldn’t rate his chances even if he did get all his swimming badges at school. So there you have it, priests, nurses and even cutlery all contribute to the success of the army, much like the various vitamins and minerals that contribute to the success of the body, however no one component is going to win the war for you and no one vitamin or mineral is going to produce optimal muscle growth and thus obtain you the perfect six pack. So know that you need all of them in the right doses. Anyway that’s my article all planned in my head and now I must nod, agree and say, “oh really” for a little longer whilst Mr Shorrock continues his lecture and I plan what I’m having for tea tonight in my head.   More articles by Ross: Cardio Training, Science of Fat Loss, Getting a 6 Pack, Thoughts on Fat Loss Supplements, Water Retention, Water for Tight Abs, Core Exercises, Mankinds way of preventing obesity