Zinc is one of the essential trace minerals that the body requires. However, the body itself cannot produce Zinc. So, we must include food that contains zinc in our diet or we can give try Zinc supplements.
Zinc is needed for multi-biological functions including Muscle growth and Bodybuilding. According to Linus Pauling Institute at Oregon State University, the main functions of zinc are related to muscle growth and development.
Thus, it looks like zinc for muscle growth is an integral mineral, and zinc deficiency might cause muscle loss. So, with the correct zinc supplement dosage one can effectively grow muscles.
So, let’s start with what zinc really is, and then we will proceed with the benefits of zinc in bodybuilding.
What Is Zinc?
Zinc is a mineral as well as a trace element that our bodies can’t synthesize, which simply means that our bodies can’t produce it on their own. Therefore, we need to get our zinc dosages from the food that we eat or from Zinc supplementation.
The benefits of taking zinc are uncountable. The benefits of zinc include speeding up the healing process of a wound, boosting the immune system, increasing the process of protein synthesis, and increasing testosterone production.
Zinc dosage for athletes is also extremely important as it helps them improve their overall performance as well as build their desired physique.
Now, let’s see why we need zinc for bodybuilding and muscle growth.
Zinc And Bodybuilding: Why You Need Zinc For Bodybuilding?
It plays essentially three roles in your body, all of which are related to muscle growth and development. Zinc behaves as a catalyst in muscle-building chemical reactions.
Moreover, it stabilizes protein structures in the body along with regulating hormone levels. These functions help the muscle protein synthesis process after a resistance training workout.
One of the critical aspects of building new muscle is maintaining the current muscle size. Zinc is perfect for preventing any cell depletion in the body as it acts as an antioxidant, which can slow the aging process and prevent muscle loss.
Combing Natural Muscle Building Supplements with zinc combined diet plan accelerates the muscle growth process.
Testosterone, the essential male hormone is an important muscle growth stimulant for men. Thus, let’s see the effects of zinc on testosterone.
Zinc And Testosterone: How Does Zinc Effect Testosterone?
The deficiency of zinc mostly leads to low Testosterone levels in the body. Zinc can affect the cell’s production of Testosterone.
Male hypogonadism is a condition referred to when the body not being able to produce enough Testosterone. Hypogonadism may change certain physical characteristics in men including a decrease in muscle mass.
However, a study reported that men who consumed 30mg of zinc per day experienced an increase in the levels of free testosterone in the body.
This concludes that zinc has a positive effect on testosterone which results in decreasing the chance of depleting muscle mass.
Thus, if you are experiencing low testosterone levels or loss of muscle mass you can look for some of the best zinc supplements to tackle all these problems. Now, let’s see how you can make sure you get ample zinc from your diet.
Best Dietary Sources Of Zinc
People are often confused about how much zinc for bodybuilding is actually required by our bodies. Well! On average, it varies for men and women from anywhere between 8-11 milligrams/day for normal adults.
So, let’s see how you can get the required amount of Zinc for bodybuilding from dietary sources.
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Red Meat
In the 70s, bodybuilders used to get the majority of their protein from red meats such as beef. A bodybuilder, in particular, Serge Nubret, ate a few pounds of horse meat a day during his career as a professional bodybuilder.
But the reason red meat is so special is that it is a rich source of zinc. For example, around 100 grams of red meat contains around 13mg of Zinc which is perfect for bodybuilders.
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Spinach
Spinach not only contains a healthy dose of zinc but it also contains many vitamins and minerals that are essential for bodybuilding. For example, calcium, potassium, and iron are some required minerals for muscle growth.
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Oysters
Everyone knows that oysters are aphrodisiacs, but, what they don’t know is actually a great source of Zinc. 3 ounces of Oyster contains approximately 74mg of zinc. Thus, one can say oysters can overload testosterone levels.
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Supplementation
If you are someone who is way too busy to make sure he includes enough zinc sources in their diet, then, the easiest way to make sure you consume ample Zinc for muscle growth is by taking zinc supplements every day.
Thus, these are some of the recommended sources of Zinc for bodybuilding. Now, let’s see the health benefits of zinc you might experience while building your body.
Health Benefits Of Zinc
Zinc is a multi-faceted mineral; it provides several benefits to the body. Let’s see some of the key benefits experienced by bodybuilders while maintaining their required zinc intake.
- Zinc can help in treating male infertility as zinc deficiency can cause poor sperm quality. So, by taking the required amount of zinc you can reverse the process of infertility, Hypogonadism in men.
- Zinc helps in treating insomnia. Zinc promotes melatonin metabolism in the body, which is why it can help you sleep better at night.
- People with insulin resistance are also suggested to take zinc supplements as they can help you counter the insulin sensitivity in your body.
Conclusion
Zinc can also be called a legal steroid as it creates an anabolic environment in the body to promote muscle growth.
This is why it is one of the active ingredients in almost every muscle-building supplement.
You can also combine magnesium with zinc for better outcomes. However, we suggest you make sure you get ample ZMA for bodybuilding as well as for keeping your body healthy.
