Zinc for bodybuilders: why this mineral matters
Protein, amino acids, carbohydrates and omega fatty acids get all the attention in the gym. Zinc is pushed into the background, and that is exactly why plenty of lifters see their progress quietly suffer. In reality you need only 15 milligrams a day, but without it more than 100 enzymes in your body can’t work properly.
The importance of minerals is often underestimated. Many people think vitamins matter more, since they act as coenzymes and drive chemical reactions. The honest truth is this: without the right mineral balance, most vitamins are useless. Many minerals, zinc included, act as enzyme activators.
Why zinc matters for your muscles
Unlike calcium, magnesium or potassium, the body needs zinc in very small amounts. The daily requirement is just 15 milligrams. Yet this tiny amount plays an enormous role: zinc deficiency is an important component of more than 100 vital enzymes, many of which are directly involved in muscle metabolism.
Zinc is found in the highest concentrations in the liver, kidneys, bones, retina and muscles. Studies show that in just one week about 10% of the body’s total zinc stores are used up, and 62% of that is concentrated in muscle tissue. Every hard training week drains this reserve considerably.
Where to get zinc and how it is absorbed
On average, a person absorbs 20–30% of the zinc taken by mouth. The best source is animal protein, especially red meat. Zinc is also found in vegetables and sprouts, but compounds present in plant foods (such as inorganic phosphorus) hinder its absorption.
Interestingly, glucose increases zinc absorption, and zinc in turn increases glucose absorption. The two support each other. At the same time, zinc inhibits the absorption of water and sodium in the intestine, which is exactly why it isn’t added to sports drinks consumed during training.
When zinc deficiency develops
Several studies have shown that bodybuilders often suffer from zinc deficiency during a strict pre-contest diet. The reason is simple: red meat, the main source of zinc, disappears from the diet because of its relatively high fat content. Substitute foods don’t always make up for the loss.
Training itself depletes zinc, just as it does chromium. Sweating and elevated body temperature promote its excretion, and diuretics have the same effect. Some researchers have even suggested that the slight dip in mood you feel after a very hard workout may be partly linked to a temporary drop in zinc levels.
Zinc as an anabolic mineral
Animal studies have shown that zinc deficiency slows muscle growth. In a sense, zinc can be considered an anabolic, because it is needed for several of the hormones that drive muscle growth. An abnormal need for glucose is one of the early signs that you are getting too little zinc, since this mineral is required for the synthesis of insulin and for its storage in the pancreas.
Testosterone deserves a chapter of its own. Studies confirm that zinc plays an important role in testosterone synthesis. It also takes part in the conversion of testosterone into dihydrotestosterone (DHT). Zinc deficiency helps control DHT metabolism, and DHT is precisely what lies behind acne, baldness and a number of other unpleasant processes.
Connective tissue, immunity and excess
Zinc enzymes are also important in the production of collagen. Collagen is the protein that connective tissues are made of: tendons, ligaments, joint capsules. Zinc deficiency can lead to connective tissue injuries, and in the gym that means tendinitis or slower recovery from microtrauma.
The immune system needs zinc just as much. But it is important to understand here that more is not better. Too much zinc can damage cellular immunity in particular: the T cells that protect the body from cancer cells and bacteria. Overdosing also inhibits copper absorption in the body, and copper deficiency in turn lowers levels of protective HDL cholesterol.
A simple rule: as with everything else in this world, you shouldn’t overdo zinc either. 15 milligrams a day covers the requirement, and if you eat properly, you don’t need to go looking for separate tablets.
FAQ: zinc and training
How much zinc does a person who trains need per day?
The general recommended daily intake is 15 milligrams. The requirement of people who train actively may be slightly higher, because sweating and a rise in body temperature increase zinc excretion. A balanced diet that includes red meat usually covers this requirement.
Can you get enough zinc from a vegetarian diet?
You can, but it is harder. Compounds in plant sources, such as inorganic phosphorus, hinder absorption, so you absorb less than the amount you actually eat. If you eat a vegetarian diet, monitor your zinc intake more carefully and consider a supplement if needed.
Can zinc ease training fatigue?
Partly. Some researchers link the slight dip in mood after training to a temporary drop in zinc levels. If your menu is low in zinc and you train hard, correcting your levels may make recovery a little smoother, but don’t expect miracles.
Author: Flex translator Mikk-Alvar Olle
Source: Health Board – dietary supplements.
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