Why Zinc is Important for Bodybuilding
Posted On By Elite Health
Want to know why zinc is important for body building? Want to find out why Zinc could be the mineral you’re missing out on? You’re in the right place! Read on for the benefits on zinc on testosterone and bodybuilding.
What is Zinc?
Zinc, which is a type of metal, is an essential trace mineral that is common in many foods and plays many critical roles in your body. When you hear zinc in regards to your health, you probably think of it as one of the many effective natural cold remedies. Zinc is needed in small quantities, daily, in order to maintain good health and perform important functions.
It contributes to normal cell function and muscle growth, which is helpful when bodybuilding. If you have a zinc deficiency, taking supplements can help to provide you with the nutrients you need to balance your levels and improve your ability to build muscle. Zinc also has the ability to act as an anti-inflammatory and may have benefits to treating diseases like cancer.
What does Zinc do for the body?
Zinc is found throughout most of the body including the brain, muscles, kidneys and eyes; helping to make new cells and keep enzymes working at their prime. This means your muscles can work to the best of their ability while you work on getting your gains.
It is thought to have many positive benefits on the brain, by keeping it responsive and alert to learning. It can also help reducing the risk of conditions such as Alzheimer’s.
Zinc also plays a vital role in male prostate health, for the correct balance of the male hormone testosterone. Needing approximately ten times more zinc in cells to work at their optimum.
It can also help with eye health working together with vitamin A to ensure the health of the retina, helping the eyes to sense light and muscular degeneration.
Is Zinc good for building muscle?
Zinc plays three main roles in your body, all of which are crucial to muscle growth and development. Zinc accelerates muscle building chemical reactions, stabilises protein structures and regulates your hormone levels. Functions like these help the muscle protein synthesis process that kicks in after a resistance training workout.
One of the critical ingredients to building new muscle is maintaining your current muscle size. Zinc is perfect for preventing the deterioration of cells in your body as it acts as an antioxidant and can slow the aging process and in turn, the resulting muscle loss.
Zinc is good for building muscle when bodybuilding, an important mineral for muscle growth and supplementation is necessary if you do not currently get enough in your diet.
The impact of Zinc on Testosterone
Having a zinc deficiency can lead to low Testosterone. It is not clear why a lack of zinc impacts these levels however, it may be that the mineral affects the cells production of Testosterone.
Male hypogonadism is a condition in which the body doesn’t produce enough Testosterone. In adult males, hypogonadism may change certain male physical characteristics and debilitate normal reproductive function, symptoms can include a decrease in muscle mass.
However, one study completed reported that men who received 30mg of zinc per day, increased levels of free Testosterone in their bodies. This implies that zinc has a positive impact on testosterone, decreasing your chance of depleting muscle mass.
How much Zinc do you need?
- Males age 14 and over: 11 milligrams/day
- Females age 14 and over: 8-9 milligrams/day
Most zinc is lost through sweating and must be replaced by eating certain foods or by supplementation. Some of these foods include:
- Red meat
- Shellfish, especially oysters
When should I take Zinc?
Zinc supplements are most effective if they are taken at least 1 hour before or 2 hours after meals. However, if zinc supplements cause stomach upset, they may be taken with a meal.