Biotin Benefits Muscle Growth
Biotin, or Vitamin B7, is an essential micronutrient that our body needs to produce energy and metabolize the macronutrients we eat. It is also necessary for enzymes that help break down carbs, fats, and protein.
Its deficiency can lead to hair thinning, skin rashes, and brittle nails. This is why many skincare and hair care products use Biotin as an ingredient. Like all B vitamins, it is also water-soluble, which means the body cannot store it. Some of the sources of Biotin are:
- Eggs
- Chicken
- Beef
- Canned Salmon
- Pork chop
- Turkey breast
- Peanuts
- Broccoli
- Tomato
- Strawberry
- Avocado
- Nuts and Seeds
Biotin can stay stable at room temperature and is not destroyed by cooking at high temperatures.
How does Biotin benefit muscle growth?
Biotin, vitamin B7, supports healthy hair, nails, and skin. Although it doesn’t directly contribute to muscle growth like proteins or amino acids, it plays a vital role in several metabolic processes that can indirectly support muscle development.
Let us look at how Biotin can benefit muscle growth:
Supports Energy Metabolism
Biotin is required to convert macronutrients like carbohydrates, proteins, and fats into energy we use daily.
This energy is needed to fuel workouts, which promote muscle building and growth. Without enough energy, our muscles will experience fatigue and lethargy, which hinders the repair process needed to heal them. When our muscles get enough fuel, they allow us to lift heavier and more intensely.
Protein Synthesis
Biotin doesn’t directly cause muscle growth, but it assists enzymes involved in protein synthesis and amino acid metabolism. Protein synthesis is an integral process for building and repairing muscle tissue after exercise, which leads to muscle growth over time.
Encourages Fat Metabolism
Biotin also helps break down fats into fatty acids, an additional energy source for our workouts. Efficient and proper fat metabolism can increase endurance and recovery, supporting muscle-building efforts.
Better Nutrient Utilization
Biotin aids in the metabolism of nutrients and ensures our body efficiently uses the micro and macro nutrients consumed, including those essential for muscle repair and growth.
Lowers Muscle Fatigue
With proper energy production, Biotin can help reduce muscle fatigue during and after workouts, which helps the muscles repair faster.
When your muscles are rested enough, they perform better during training sessions, increasing your endurance. We cannot lift higher weights if our muscles feel tired.
Enhance insulin sensitivity
Insulin sensitivity is essential to maintaining healthy blood sugar levels and is vital to getting a fantastic workout. Biotin helps to enhance insulin sensitivity, which makes it easier for the body to maintain blood sugar levels and optimal energy during workouts.
Reduce Inflammation
Inflammation is our body’s natural response to any injury or infection inside or outside our body.
Acute Inflammation is required to cure our bodies of infections, but chronic Inflammation can lead to many health issues, such as auto-immune diseases and cancer.
When you have chronic Inflammation, your muscles do not get repaired quickly, which hinders muscle growth. Biotin reduces Inflammation in the body, which, in turn, helps with better recovery and faster healing.
Improves digestion
Biotin aids in maintaining a healthy gut microbiome, allowing better nutrient absorption and digestion.
Taking Biotin will enable your body to absorb nutrients from your food and help you digest it better.
Muscle building requires effective workouts and proper nutrition, which is possible when your body can absorb nutrients better from food.
What is the recommended dose for Biotin?
The recommended dose of Biotin for people over 18 is 30 milligrams per day. Biotin is a supplement primarily found in pill form, but some companies sell it in liquid form. It can be consumed before or after meals. The recommended dosage is the same for both men and women.
Biotin is found in most food items we consume daily, so it’s rare to have a deficiency in Biotin. It is also made in our body by the bacteria found in our gut.
Some symptoms of a biotin deficiency are hair thinning, hair loss, fatigue, skin rashes, and skin dehydration.
In case of low levels of Biotin, you will have to correct your diet and take supplements to replenish the biotin levels.
There are no known side effects of taking Biotin at high doses.
What is the optimal way to build muscle with Biotin?
Muscle building happens when we train extensively with dedication and follow a structured, healthy, balanced diet. Since Biotin is naturally available in many food items, consuming the recommended 30 mg of Biotin daily is not hard.
So, to build muscle, make sure that you consume healthy, protein-rich foods that will help to repair and grow your muscles. You must also train your body with a proper workout plan so each muscle group can produce enough.
Aim to get at least 7-8 hours of sleep daily so your body has enough time to repair itself. Along with workouts, keep your stress levels low so that they don’t mess with your sleep schedule.
Biotin is not a magic ingredient that can enhance muscle growth. It takes discipline and consistency to follow a healthy diet that is rich in protein and does not include processed food items.
You also need to train your body extensively so that you can keep the muscles growing while dropping your body fat percentage.
Each factor plays a role in ensuring that Biotin helps the muscles grow. Before taking any Biotin supplement, make sure that you look at the ingredients to check for any allergies.
Biotin is a water-soluble vitamin essential for our body to have healthy digestion, better energy metabolism, and protein synthesis.
It also plays a vital role in muscle building and repair. Whether you are an expert in the fitness industry or a beginner, you must remember that Biotin will be your best friend in your journey of building muscle and getting that dream physique.
Have a routine workout plan, pair it with 7-8 hrs of sleep, and follow a balanced diet to build muscle and maintain it to keep yourself strong for years.
