Is Zinc Good For Building Muscles? [Benefits and Side Effects]

Zinc is one of the essential minerals that our body can’t produce on its own. So we need it through diet and dietary supplements.

It is required in a moderate amount to conduct certain bodily functions. Its absence or overdose can be hazardous.

Bodybuilders and athletes need Zinc to boost their physical training and gain better results. Even different bulking and bodybuilding supplements contain eminent nutrients.

However, do you really need Zinc for bodybuilding?

Here in this article, we will explore the connection between Zinc and Bodybuilding. This will help understand its excessive popularity for muscle boosting and workouts. Let’s start.

What is Zinc?

Zinc is an essential mineral that our body depends on for various things. Zinc cannot be produced naturally in our bodies. Foods like fish, eggs, and mushrooms supply it.

Bodybuilders and fitness trainers require zinc for muscle growth.  The chief task executed by Zinc is to boost testosterone levels, especially in men.

Testosterone is the hormone that governs muscle gain, weight loss, metabolism, and genital health. Let us now identify the specific tasks Zinc performs for us. Later on, you’ll find out if zinc for bodybuilding works or not.

 

Zinc for Human Health

Minerals like Zinc perform very minute tasks for our health.

Here is a step-by-step mentioning of the Benefits of Zinc.

1. Boosts Testosterone Level- Zinc stimulates the male hormone Testosterone. It is crucial for manly vigor.
2. Smoothens Metabolism- A little intake of zinc per day can regulate metabolism. Your body can absorb nutrients from food properly.
3. Genital Health- Zinc can save males from Prostate Gland cancer and trigger their sex drive.
4. Kidney Health- Zinc present in the kidneys enables them to function smoothly.
5. Co2 Expulsion- At the last stage of metabolism, our body produces Co2. Zinc promotes its proper discard.

There is one more significant function that Zinc has to conduct regarding our brain health. Let us see what it is.

 

The BDNF Connection

There is a protein called Brain-Derived Neurotrophic Factor BDNF. This protein regulated the development and formation of nerve cells.

Zinc enables the enzymes that make this protein to work appropriately.

Now let us consider Zinc Benefits for Bodybuilding.

 

The Benefits of Zinc for Muscle Growth

Zinc promotes lean muscle mass gain by boosting your efforts and the effects of diet.

Let’s take a look at what functions it executes regarding muscle growth.

1. Protein Synthesis- Zinc aids a better synthesis of protein to make more muscles.
2. Provides physical Strength- Zinc provides immense physical strength as it conducts a smooth metabolism. Strength further makes you push your workout limits.
3. Speedy Recovery- This essential mineral not only assists physical training and bodybuilding but also enables a speedy recovery post-workout.
4. Better Sleep Pattern- Your body needs rest after a rigorous training session to gain more and more benefits. Zinc takes care of your sleep quality for that.

For gaining these benefits, let us consider now when to take zinc bodybuilding. Also, let’s find out how much zinc for bodybuilding is needed.

 

How Much Zinc Do You Need For Bodybuilding?

There is a difference in the intake of Zinc for normal everyday purposes and bodybuilding.

Daily Normal Zinc Requirements

A daily dose of 11 milligrams is enough requirement of Zinc for our body. For a normal person, food like fish, oysters, eggs and mushrooms, and some leafy vegetables can supply it.

Now we will consider how much zinc per day is prescribed for muscle gain.

 

Zinc for Muscle Growth: The Recommended Amount

Health experts and fitness trainers recommend 100 mg Zinc per day bodybuilding.

Bodybuilders do hard physical labor and need extra assistance from nutrients and minerals.

What is then, the best source for our Zinc needs? Let us consider.

 

Best Zinc Supplement for Bodybuilding

Food is never enough if you aim for gaining something more.

As per the diet is concerned, red meat, spinach, eggs, oysters, and mushrooms are enough for the daily requirement.

But when it comes to bodybuilding, zinc supplements are crucial. ZMA or Zinc Monomethionine Aspartate is the best Zink Supplement on the market.

Researchers show that only 2 months of regular intake of zinc supplements can boost testosterone levels. Significant muscle mass gain occurs and the consumers feel the difference.

But, we must look for the downsides too, if there are any.

 

Are There Any Downsides of Zinc?

Studies prove that more than the required amount of zinc can hamper the absorption of other essential nutrients by our body from food.  

Taking more Zinc than needed can disrupt your sleep pattern, and put you in unrest.

It can also cause the formation of stones in the kidneys. You need to be alert while determining your Zinc dosage.

Our discussion ends on is zinc good for bodybuilding? Let’s wrap up the entire argument in the blog.

 

Conclusion

To conclude, we can say that Zinc, being an essential mineral for our overall health, is mandatory stuff. It boosts testosterone levels while aiding in bodybuilding to a great extent.

It can be derived from veggies, meat, and fleshy foods. If needed, you can take supplements too.

Just keep a watch on your dosage to avoid side effects and accomplish new achievements.