Mar
23
To clearly put across how much minerals are essential to bodydbuilders, one may consider answering the following questions and perhaps get some insight on this topic.
What role do minerals play in muscle formation, the breakdown and absorption of protein and wellbeing of the muscle tissue? Does working out deplete the mineral store house and hence lead to demand by the rest of the body’s organs? Do bodybuilders require higher volumes of minerals than other sportsmen in other disciplines? Do mineral supplements really improve workout intensity and muscle growth?
Below are some minerals nutritionists and fitness trainers swear by:
Phosphorus
This mineral is needed mostly during workouts since it is used in the synthesis of molecules such as the Adenosine Triphosphate and Creatine Phosphate which are very rich in energy. Phophorus also reduces lactic acid levels during workouts.This mineral is available un the body in good quantities but its ratio to that of calcium should be maintained at 1:1 contrary to which nutritional imbalance of the body may occur.
Vanadium
Vanadium intake in its Sulfate form has been around for quite some time. Bodybuilders swear that it makes them have this “hardened feel” after its consumption. This may be subject to the increassed glycogen stored in the muscle tissue after testing its effect on lab rats. However research on vanadium is still on to determine the long term effects of its consumption.
Potassium
This is an electrolyte situated in the muscle cell alongside sodium with which they regulate the water volume of the body. It has an electrical function of managing the voltage levels of the nerves and the muscle cells which facilitate muscle contraction. Storage of gylcogen in the muscles mostly depends on potassium. Deficiency of poassium can lead to fluids levels imbalance and the widely known muscle cramps.
Iron
This is required in good amounts in the blood for the haemoglobin which is charged with oxygen distribution and for the energy levels boosting. This is why lack of enough iron in the diet will lead to reduced endurance during workouts since oxygen needed by the muscles is inadequate hence less efficiency. Female bodybuilders should know better since alot of iron is depleted during the mensturation cycle hence anaemia may result. Red meat is a very good source of this mineral.
Sodium
This is an electrolyte needed for the monitoring of the bodily fluids. One function is that of determining the amount of water the body needs for its functions. After consuming food with a large quantity of sodium, the body tissues may enlarge since the sodium will draw excessive water levels to these organs. Too low sodium intake activates the protective sites of the body to forcefully retain water in the body. Sodium is also needed when taking resistance workouts since it controls muscular contraction and nerve impulse transmitting abilities.
Magnesium
Bodybuilders need magnesium in order to sustain good energy production and better absorption of proteins. Alot of magnesium is excreted through the skin via sweat. This ought to be kept in check by consuming alot of nuts and legumes.
Chromium
Chromium enables insulin to attach its receptors to the tissue in order to dsitribute amino acids, glucose and fatty acids to the cells. It has not yet being proved if Chromium is truly anabolic because of its functions to the cells but it is needed in larger amounts b bodybuilders than other people.
Calcium
Calcium quantity in the body is alot more than that of phosphorus but the needed ratio of 1:1 is somewhat hard to maintain. Since most protein rich foods are rich in phosphorus,this results in excess calcium being excreted in the urine after digestion.
Calcium however is the major player in muscle contraction and is also supports the bones to counter the heavy weight of the equipment by maintaining proper bone density.
Zinc
Growth is absolutey dependant on Zinc. Bodybuilders deplete alot of Zinc in their quest for bigger muscles. This ultimately describes the need for adequate supply of this mineral in the diet.
Copper
This one is needed for oxygen deployment and distribution. It is also needed to facilitate the enzyme reactions and in the synthesis of noradrenaline. For the bodybuilder research has shown that copper levels in the blood rise during high intensity workouts. Thus this indicates that copper is indeed needed by the bodybuilders and in good amounts.