Vitamin D3 dosage for bodybuilding: dr Jeffrey Ruterbusch discusses the minimum vit D3 levels you need to achieve for maximum muscle growth, and what doses you need to take per day to get to that vitamin D level.
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Do with vitamin D and athletic performance so let me put this out there because I’m a big proponent of vitamin D um we know now that that and these are pearls vitamin D has to be optimized in order for you to reach your the gains
You seek in a gym we know now that vitamin D must be at least 50 Nano 50 nanograms per milliliter um in vitamin D but it has to be about 50 50 or better in order for you as a weight trainer athlete to get the full type 2 muscle fiber development
You know got type one muscle fibers type two muscle fibers a fast twist muscle fibers only will reach their maximum growth and hypertrophy if your vitamin D is above 50. crucial and what those do most men need to get there a lot of individual variability here but most men
Need uh in my opinion five to ten thousand IUS a day but I find that most of my guys to get 50 or better need 10 000 IUS a day you know what oh by the way you go outside High Noon the banks went on for half an
Hour you’re going to get 10 or 20 000 IUS of vitamin D so people freak that freak I think it’s too much too much fun videos nah you know they’ve done studies on lifeguards who work Outdoors all the time and they’re outside all the time sunlight all day long and their vitamin
D is 50 to 80. um so yeah I I find personally that you need at least five thousand eyes a day but most of my men need 10 000 IUS a day to get about 50. yeah personally I take 10 000 I use a day every day whole year
True and I hardly reach 50 in the blood level all right I’ve had I’ve had people ahead 100 100 with an IU’s a week injection for months to get them above 50. yeah incredible and the heavier you are the more that volume and decent questions in the body fat of course yeah
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