Zinc is a trace mineral essential for the proper functioning of the body and plays an important role in various biological processes. For athletes, especially those practicing bodybuilding, zinc offers numerous benefits.
Here, we will look at the benefits of zinc , its actions in the body, food sources rich in zinc , as well as dosage recommendations and precautions to take when taking it.
The benefits of zinc
Testosterone production
Zinc is essential for the production of testosterone, the key hormone for muscle growth. Adequate zinc intake stimulates muscle protein synthesis, promotes post-workout recovery, and contributes to your overall muscle growth.
Testosterone is fundamental for athletes, helping them build muscle mass, reduce fat mass and improve physical performance.
Essential metabolic functions
Zinc is involved in over 70 essential metabolic actions, including DNA and RNA synthesis and repair, sexual maturation, wound healing, and the health of skin, hair, and nails. It also greatly influences bone health and immune function.
Zinc is essential for the metabolism of proteins, carbohydrates and lipids, making it an important element for athletes looking to optimize their performance and recovery.
Improving sports performance
Studies have shown that adequate zinc levels improve athletic performance by increasing muscle strength and endurance. Zinc deficiency can slow recovery after training and affect bodybuilding progress.
A study published in the Journal of Exercise Nutrition and Biochemistry found that low zinc levels could lead to decreased muscle strength and endurance in athletes.
Immune support
Zinc is essential for maintaining a strong immune system, which is especially important for athletes undergoing intensive training regimens that can weaken their immunity.
Good immunity allows athletes to stay healthy and maintain a regular training program without interruption.
Skin, hair and nail health
For athletes, maintaining optimal physical appearance is often important. Zinc contributes to healthy skin, strong hair, and strong nails.
It also helps heal minor cuts and scrapes, common among athletes, faster.
Reduction of inflammation
Zinc has anti-inflammatory properties, which can help reduce inflammation after intense workouts.
Reducing inflammation allows for faster recovery and helps reduce the risk of long-term injury.
Food sources of zinc
Consuming foods rich in zinc is essential to maintain adequate levels in the body. Here is a list of food sources rich in zinc :
- Oysters: 78.6 mg per 100 g
- Wheat germ: 16.7 mg per 100 g
- Beef: 7.2 mg per 100 g
- Pork: 2.9 mg per 100 g
- White beans: 2.4 mg per 100 g
- Chicken meat: 2.3 mg per 100 g
Including these foods in your diet can help maintain adequate zinc levels. However, for athletes with increased needs, zinc supplements may be necessary.
Recommended zinc supplements
For athletes with increased zinc needs, taking a health supplement may be necessary. Here are some common options:
- Zinc tablets: Zinc tablets are popular for their ease of use and accurate dosage, thanks to their various strengths. Easy to carry, they can be taken at any time with water. They are generally well tolerated.
- Zinc Powder: Zinc powder is valued for its flexibility, allowing it to be mixed with water, protein shakes, or other beverages. Ideal for those who prefer to avoid tablets, it is used by athletes in their post-workout shakes. It allows for precise dosing, adjustable according to individual needs. It is crucial to mix the powder thoroughly for even zinc absorption.
- Zinc Gummies: Zinc gummies are convenient and pleasant for those who prefer to avoid tablets. Flavored for a gentler intake, they are popular among young adults and active individuals. They make it easy to incorporate zinc into your daily routine.
Keep in mind that it is important to choose high-quality supplements from reputable brands.
Proper dosage
Zinc needs vary depending on age, gender, and physical activity level. Recommended dosages are:
- Adult men: 11 mg per day
- Adult women: 8 mg per day
- Adolescents: 34 mg per day
- Adults: 40 mg per day
Respecting these dosages allows you to benefit from the advantages of zinc without risking the side effects linked to overconsumption.
Everything you need to know before taking zinc
Before starting zinc supplements, it is important to consult a healthcare professional to determine if you have a zinc deficiency and what doses will benefit you.
Zinc overdose can lead to side effects such as digestive upset, copper deficiency, and decreased immunity.
Possible side effects
Excessive use of zinc supplements can lead to adverse effects. Here are some possible side effects of taking too much zinc:
- Increased cholesterol levels: High doses of zinc may cause an increase in cholesterol levels.
- Stomach pain: Taking too much zinc can cause stomach pain, nausea, and vomiting.
- Diarrhea: Some individuals may develop digestive disorders such as diarrhea when taking excessive doses of zinc.
It is important to note that these side effects generally only occur in cases of significant overdose. Follow the recommended dosages and seek professional help immediately as soon as any symptoms appear to avoid any complications.
Zinc absorption in bodybuilding
Zinc absorption in the body can vary depending on several factors. Some foods containing phytic acid, iron, or calcium can hinder zinc absorption . Therefore, it is recommended to take zinc supplements between meals to optimize its absorption. In addition, the amount of zinc you need depends on your age, gender, and lifestyle. It is important not to exceed the recommended doses to avoid adverse effects.
To facilitate the absorption and efficient use of zinc, it is recommended to take it with a meal containing protein, as this promotes the absorption of zinc from the intestine. Avoid taking it at the same time as foods high in phytic acid, such as whole grains and legumes, as this can reduce zinc absorption . Taking zinc supplements between meals also avoids any interaction with other minerals , such as iron and calcium, which can also affect its absorption.
Zinc-Rich Foods for Bodybuilding
When it comes to optimizing your bodybuilding results, it's important to maintain adequate zinc levels in your body. In addition to zinc supplements, you can also get this essential mineral from zinc-rich foods.
Here is a list of foods that can help you boost your zinc intake quickly:
- Oysters: Oysters are one of the richest sources of zinc . A serving of six oysters can provide up to 32 mg of zinc.
- Wheat Germ: Wheat germ is another excellent source of zinc. It can be added to your smoothies, cereal, or yogurt to increase your zinc intake .
- Beef and Pork: Red meat is a source of zinc, which is easily absorbed by the body. Beef and pork also contain other important nutrients for bodybuilding, such as iron and protein.
- White beans: White beans are not only rich in zinc , but they are also an excellent source of fiber and plant-based protein.
- Chicken Meat: Chicken meat is another lean source of zinc that can be incorporated into your diet to increase your zinc intake .
Precautions and recommendations
Before starting zinc supplements, it is important to consult a healthcare professional to determine if you have a zinc deficiency or if you need a supplement. Therefore, it is essential to take precautions and follow a professional's recommendations. It is also advisable to prioritize a balanced diet and include zinc-rich foods in your daily diet.
It is important to follow the recommended dosages to avoid adverse effects of zinc. Excessive doses of zinc can cause side effects such as increased cholesterol levels, stomach pain, and diarrhea. Therefore, it is essential not to exceed the recommended dosages and to consult a healthcare professional before taking zinc supplements.
Zinc is an essential trace mineral for athletes, especially those involved in bodybuilding. By promoting testosterone production, improving metabolic functions, and supporting the immune system, zinc plays a central role in optimizing your athletic performance and muscle growth.
By combining a zinc-rich diet with proper supplementation, athletes can maximize their bodybuilding results safely and effectively. Finally, be sure to consult a healthcare professional before starting any supplementation to ensure it's appropriate for your specific needs.
Sources:
- Hindawi: Metabolic and Physiological Roles of Branched-Chain Amino Acids . : https://onlinelibrary.wiley.com/doi/full/10.1155/2014/364976
- Journal of the International Society of Sports Nutrition, Charlebois/Pena/Rudolph/Scheett/Stoppani: Consuming a supplement containing branched-chain amino acids during a resistance-training program increases lean mass, muscle strength, and fat loss. 2009 .: https://pmc.ncbi.nlm.nih.gov/articles/PMC3313152/
- Sports Medicine, Mero: Leucine supplementation and intensive training. 1999 .: https://pubmed.ncbi.nlm.nih.gov/10418071/
- The Critical Role of the Branched Chain Amino Acids (BCAAs) Catabolism-Regulating Enzymes, Branched-Chain Aminotransferase (BCAT) and Branched-Chain α-Keto Acid Dehydrogenase (BCKD) , in Human Pathophysiology. : https://pubmed.ncbi.nlm.nih.gov/35409380/
