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Zinc

Zinc is an essential mineral that your body needs, among other things, to repair damaged muscle tissue, synthesise protein, build muscle cells, boost immunity, and protect against free radicals.Anyone who gets inadequate amounts of zinc in their diet and exercises strenuously may become deficient in zinc to the extent that their performance or health is compromised [3, 4].In order to repair the muscle damage that can occur as a result of exercise, athletes require higher amounts of most vitamins and minerals - including zinc - than sedentary people. Zinc is strongly linked to the production of testosterone, a hormone that plays a vital role in regulating muscle growth. In addition to its effect on testosterone, zinc has also been shown to increase levels of growth hormone and IGF-1. Both are essential for increasing muscle size [7, 8].

Unfortunately, most people don't get enough of these minerals in our diets. According to a recent survey, more than 3 out of 5 people consume less than the RDA for magnesium and zinc [8]. Clinical trials show that animals fed low zinc diets exhibit little muscle growth [8]. A severe zinc deficiency can compromise muscle function [1, 2].

Studies show that just 14 days of zinc supplementation is enough to promote gains in muscular strength and endurance [9]. Even in men just moderately deficient in zinc, 30 milligrams daily was enough to double testosterone levels in only six months [10]. One double-blind trial in women found that 135 milligrams per day of zinc for two weeks improved muscle strength [5]. A study of male athletes with low blood levels of zinc found that 20 milligrams per day of zinc improved the flexibility of the red blood cells during exercise, which could benefit blood flow to the muscles [6].

Zinc is essential to keeping the immune system strong. For athletes, this is especially important, since being sidelined with a viral infection, or other illness, can force one to miss valuable workout time.

Approximately 20 to 30 milligrams of supplemental zinc daily is necessary to optimise the effect of zinc on muscle growth and recovery.After several weeks of zinc supplementation, most users notice faster muscle growth and gains in strength, more aggression and drive, and an overall improvement in well-being.For zinc to be effective, it should be taken with other minerals, especially magnesium. Zinc also works well with other supplements designed to increase testosterone levels, such as tribulus terrestris. Because testosterone increases protein synthesis (muscle growth), zinc will increase your need for protein. Many athletes combine zinc with whey protein during the mass-building phase of their training programmes.

1. Lukaski HC. (2000). Magnesium, zinc, and chromium nutriture and physical activity. American Journal of Clinical Nutrition, 72, 585S-593S
2. Van Loan MD, Sutherland B, Lowe NM. (1999). The effects of zinc depletion on peak force and total work of knee and shoulder extensor and flexor muscles. International Journal of Sports Nutrition, 9, 125-135
3. Manore, M.M. (2002). Dietary recommendations and athletic menstrual dysfunction. Sports Medicine, 32, 887-901
4. Micheletti A, Rossi R, Rufini S. Zinc status in athletes: relation to diet and exercise. Sports Med 2001;31:577-82
5. Krotkiewski M, Gudmundsson M, Backstrom P, Mandroukas K. (1982). Zinc and muscle strength and endurance. Acta Physiol Scandinavica, 116, 309-311
6. Khaled S, Brun JF, Cassanas G. (1999). Effects of zinc supplementation on blood rheology during exercise. Clin Hemorheol Microcirc, 20, 1-10
7. Collipp, P.J., Castro-Magana, M., Petrovic, M., Thomas, J., Cheruvanky, T., Chen, S.Y., & Sussman, H, (1982). Zinc deficiency: Improvement in growth and growth hormone levels with oral zinc therapy. Annals of Nutrition and Metabolism, 26, 287-290
8. Ninh, N.X., Thissen, J.P., Collette, L., Gerard, G., Khoi, H.H., & Ketelslegers, J.M. (1996). Zinc supplementation increases growth and circulating insulin-like growth factor 1 (IGF-1) in growth-retarded Vietnamese children. American Journal of Clinical Nutrition, 63, 514-519
9. Krotkiewski, M., Gudmundsson, M., Backstrom, P., & Mandroukas, K. (1982). Zinc and muscle strength and endurance. Acta Physiologica Scandinavica, 116, 309-311
10. Lukaski, H.C. (2000). Magnesium, zinc, and chromium nutriture and physical activity. American Journal of Clinical Nutrition, 72, 585S-593S
11. Dressendorfer, R.A., Sockolov, R. (1980). Hypozincemia in runners. Physician and Sportsmedicine, 8, 97-100

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