If your goal is to build lean muscle and burn fat, you need to consume plenty of vitamin C. Consuming 1-3 grams (1,000-3,000 mg) per day is safe and healthy for most individuals. Vitamin C has many functions in the body such as: Growth and repair of tissues, reducing the risk of joint pain and clearing cortisol, the stress hormone responsible for high blood pressure and fat gain. For men particularly, it lowers the cortisol to testosterone ratio, helping the body maintain peak performance. Since vitamin C is water soluble, (it diffuses very rapidly in water) and muscle cells contain a large percentage of water, it makes the requirement for bodybuilders even higher. Consume plenty every day from natural sources such as citrus fruits, spinach, kale, blueberries, raspberries, bananas and peaches.