Top 10 Minerals for Bodybuilders

[fitnfirm]

10. Potassium

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This mineral is an important electrolyte found within muscle cells and works closely with sodium to regulate body water levels. As well, Potassium plays a critical role in facilitating the electrical potentials across nerve and muscle cells that result in muscle contraction. Potassium is even involved in glycogen storage (for high intensity muscular energy). A poor potassium / sodium balance can lead to improper fluid levels, dehydration, muscle cramps and weakness. Fortunately, dietary intake of potassium is generally not a problem for most people, but bodybuilders should become familiar with its role and the foods where it can be found.



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9. Copper

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The trace mineral Copper may soon prove more vital to bodybuilders than was previously thought. It's included in this list not because of its involvement in oxygen transport and utilization (as well as many enzymatic reactions, not the least of which is helping in the production of noradrenaline) but because Copper has been shown to increase in the bloodstream during intense exercise. This fact leads to the conclusion that copper plays a direct role in high intensity muscular work such as bodybuilding, and that there may be conditions under which some bodybuilders ingest suboptimal amounts. Although most folks probably do take in enough copper, it's a good idea to monitor your copper intake. You'll likely hear more about this mineral in the future.



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8. Vanadium

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This is a nonelectrolyte mineral that has received much recent attention in the bodybuilding community due to the perceived effects of one of its salt forms, vanadyl sulfate. Vanadium is to sea creature what iron is to humans; it makes a jellyfish's blood green like iron makes our blood red. Although the vast majority of research on Vanadium supplementation has been carried out on diabetic rats, the published results tend to show a promising glycogen storing effect on muscle tissue. This may explain the subjective analysis of some bodybuilders who swear the feel 'harder' after taking vanadyl sulfate. Problem is, we really don't know much yet about vanadyl sulfate's effects on athletic performance. Nor do we know much about the long term effects of supplementation with vanadium salt, but there is a theoretical mechanism of action and at least some promise.



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7. Iron

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You may be aware that the mineral Iron is a constituent of hemoglobin and is responsible for oxygen transport and, indirectly, subsequent oxidative energy production. What does this have to do with bodybuilding? Well, your ability to recover between sets is related to the efficiency of your aerobics system. The more oxygen you can supply to your working muscles, the quicker your muscles can recover in time for another hard set.

Moreover, Iron is particularly critical for female bodybuilders. Women lose some Iron in their menstrual flow every month. As well, female weight trainers, who typically don't consume much red meat, which is high in iron, may not readily replace vulnerable iron stores. Therefore, female bodybuilders run the risk of anemia if they're not careful about iron intake.



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6. Phosphorus

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A mineral that is present in the body in large amounts, phosphorus is directly linked to exercise metabolism since it produces high energy molecules such as Adenosine Triphosphate (ATP) and Creatine Phosphate. Phosphorus works in conjunction with Calcium, so it's important to keep phosphorus and calcium intakes close to a 1:1 ration; an imbalance creates a potential nutrition problem. Of further interest, phosphorus supplementation has been shown to decrease blood lactic acid levels during exercise.



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5. Sodium

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As most bodybuilders know, Sodium is an electrolyte that plays a vital role in the regulation of body fluids. The level of sodium in the body determines the amount of water the body will 'hold', and high intakes can cause body tissues to swell. (It is not uncommon to look like 'Quasibloato' and be up to two pounds heavier the morning after scarfing down a Big Mac and large fries.) Although a normal diet usually contains a reasonable amount of sodium, be careful not to limit sodium intake too much at contest time to get an ultra shredded look. An excessively low sodium intake turns on protective mechanisms within the body that cause sodium and water retention. Finally, keep in mind that sodium plays a major role in resistance training; its function in nerve impulse transmission and muscular contraction is critical to bodybuilders. Dietary sodium isn't all that bad, it's having the right amount that's important.



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4. Chromium

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The trace element Chromium is the key part of glucose tolerance factor, a substance that help insulin bind to its receptors on tissues. In other words, Chromium help insulin do its job of transporting glucose, amino acids and fatty acids into cells. Athletes probably need more Chromium than nonathletes, but whether chromium is truly anabolic is a bone of contention among scientists. The fact is that chromium appears to help glucose metabolism and probably helps in lipid metabolism but has not yet been clearly established to increase lean body mass. Claims of ripped, freakish physiques from chromium supplementation are premature, to say the least. However, this mineral weighs in at number four because athletes must become more familiar with its role in physiology.



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3. Zinc

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Think Zinc for growth. That's right, the mineral zinc is involved in virtually all phases of growth. Even more critical for bodybuilders, studies have shown that high intensity exercise stimulates excessive zinc loss. Further, diets of some athletes have been found to be low in zinc. This potential double edged sword, excess loss coupled with possible low intakes, moves zinc into our number three position. If you're not mindful of your zinc intake, your growth may be stymied.



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2. Calcium

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The most abundant mineral in the body, Calcium is the second most important mineral for bodybuilders. There are several reasons for this.


Bodybuilders may have difficulty maintaining the needed 1:1 calcium to phosphorus ratio. First, many lifters try to avoid dairy products (containing calcium) because of a relatively unfounded fear that they will 'smooth them out'. Second, a typical bodybuilding diet is high in protein, meaning that it's also high in phosphorus (further throwing off this ratio) and causes excess amounts of calcium to be excreted in urine.

Calcium is the primary mineral involved in muscular contraction (ever head of calcium ions in the 'sliding filament theory of muscular contraction'?)

The structural stress from weight training requires a steady supply of calcium to maintain high bone density.

Female athletes need to be especially careful of their dietary calcium intake, as low estrogen levels can contribute to decreased calcium absorption and increased calcium loss. Also, keep in mind that Vitamin D help with calcium absorption, making vitamin D fortified dairy products a good source of this mineral.


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1. Magnesium

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Magnesium takes the number one spot not only because it has a theoretical mechanism of action (a plausible way it can help bodybuilders) but also due to recent studies identifying the performance enhancing benefits of magnesium supplementation.

Magnesium's role in bodybuilding revolves around energy production and protein synthesis. Studies on many different types of athletes have revealed excessive magnesium losses in sweat. Unfortunately, bodybuilders probably don't make up for these losses in their diets, as many food high in magnesium (nuts, legumes, etc) do not typically top a bodybuilder's grocery list.

Brilla and Haley from Western Washington University in Bellingham recently published the results of a research study in which magnesium supplemented lifters exerted greater quadriceps force that unsupplemented lifters. Considering magnesium's role in bodybuilding, factors leading to a possible suboptimal magnesium status in athletes and results of research such as this, it's not hard to see why so many sports nutrition specialists working with strength / power athletes are excited about magnesium's potential.

[Gunn27]

Very helpful list. Sometimes I am surprised when I check the "Am I meeting my nutrient requirements?" section of fitday, and I see that I am low on zinc and/or magnesium despite taking in >3000 calories. Of course taking ZMA nightly brings me above the requirements, so it's not a problem.

[GJWrestle878]

great thread, reps!

[fitnfirm]

great thread, reps!

Thanks man, enjoy your day!!!!!

[AlexRusso]

Dude you stole it haha

http://www.getbig.com/articles/faq-min1.htm

[schabowy90]

^^ obviously he didnt write that all out himself...lol


good post though I was just thinking about this the other day, about what ZMA really does for me and such.

repped.


06' date......facepalm damnit

[Siafu4Life]

06' date......facepalm damnit

^This.

Dude you stole it haha

^Strong bump of a five-year old thread.

[WonderPug]

^^ obviously he didnt write that all out himself...lol

The OP is a she.

repped.
06' date......facepalm damnit

FYI: She is still active on the forum, so your reps will be received.

[fitnfirm]

lol

the op is a she.





Fyi: She is still active on the forum, so your reps will be received.

[fitnfirm]

Im not a dude, and I shared it, I never said I wrote it did I ? Do you think every member here searches every possible website for info ? I brought the info here to help
others. We can not link to other boards.

Dude you stole it haha

http://www.getbig.com/articles/faq-min1.htm

[schabowy90]

Im not a dude, .

****. im sorry lol i dont know why i said that.....you clearly are a she haha. the avi should have given it away too

[fitnfirm]

Dont make me turn around

****. im sorry lol i dont know why i said that.....you clearly are a she haha. the avi should have given it away too

[ArchangelEST]

Any potential of turning this thread into a "Mineral discussion"?

Any new and interesting studies compiled on said substances? Any new potentially very useful minerals? Validation of Vanadium and Copper supplementation?

[psychodiver9]

Inb4victorconte

[sawoobley]

****. im sorry lol i dont know why i said that.....you clearly are a she haha. the avi should have given it away too

It's dat dere strong back. A compliment indeed.

[Madbrad70]

Do you buy these mineral individually or do you just buy what you think you are lacking?

[WonderPug]

Do you buy these mineral individually or do you just buy what you think you are lacking?

A reasonably composed diet will not have any deficiencies. If for some reason, your diet is deficient, then you can supplement with the lowest does to cure the specific deficiency.

[ArchangelEST]

A reasonably composed diet will not have any deficiencies. If for some reason, your diet is deficient, then you can supplement with the lowest does to cure the specific deficiency.

True deficiency is hard to measure though and most likely will require several visits to the Doctors Office to correct. Even more confusing is the fact that you can go above and beyond the "adequate" doses and receive possible additional benefits.

Mixing a bunch of vitamins/minerals can end up causing unpredictable results due to the interference some substances have towards each other. Upping one mineral might cause a deficiency in another. Supplementing with both, might cause a drop or excess in a third.

This stuff is complicated to pinpoint.

As such - a wide variety of whole foods in your menu should be the most effective means in keeping your body adequately supplied.

[sawoobley]

A complicated subject. I'm curious about the role of vitamin D in athletic performance and the increased needs of B vitamins (theoretically).

http://www.ncbi.nlm.nih.gov/pubmed/21823536
http://www.ncbi.nlm.nih.gov/pmc/arti...2/?tool=pubmed
http://www.ncbi.nlm.nih.gov/pubmed/20622540
http://www.ncbi.nlm.nih.gov/pubmed/19346976

Unfortunately, I don't think science has progressed far enough to answer a lot of these questions so we will see what comes out in the next few years.


However, as Pug suggests supplementation is generally not needed if one consumes a micronutrient rich diet and eats at maintenance according to the suggestions by the American College of Sports Medicine.

http://www.ncbi.nlm.nih.gov/pubmed/19225360

Vitamin and mineral supplements are not needed if adequate energy to maintain body weight is consumed from a variety of foods. However, athletes who restrict energy intake, use severe weight-loss practices, eliminate one or more food groups from their diet, or consume unbalanced diets with low micronutrient density may require supplements.

[EnglishBadTeeth]

quality post, thanks

just got onto zinc recently definitely feeling the effects

[big__chris]

anybody low on zinc just use some wheat germ in your oatmeal. I think 1/4 cup is like 15% of your daily zinc req (I use 1/2 cup which puts me just over 100% for my daily value, along with all my other food that I chose without having zinc in mind)

[snorkelman]

anybody low on zinc just use some wheat germ in your oatmeal. I think 1/4 cup is like 15% ...

Do you seriously add 1/4 cup of wheat germ to your oatmeal? When I experimented with adding in either wheat germ or bran, I found that I could only add in very small amounts without messing up the taste/consistency.

[big__chris]

Do you seriously add 1/4 cup of wheat germ to your oatmeal? When I experimented with adding in either wheat germ or bran, I found that I could only add in very small amounts without messing up the taste/consistency.

yeah I add 1/2 cup or 60 grams. I use 2 quaker oatmeal packets with 1.5 cups of milk but can add more milk if I feel like making it less thick.. it always works out, you should try it

[desslok]

Do you seriously add 1/4 cup of wheat germ to your oatmeal? When I experimented with adding in either wheat germ or bran, I found that I could only add in very small amounts without messing up the taste/consistency.

Really? I actually love wheat germ. I used to go to a cafe in Monterrrey for breakfast that had these huge "Bluegerm pancakes". Blueberry pancakes that had wheat gearm sprinkled on them before being flipped over. They were better than the plain blueberry pancakes.

[RonPaul2012Win]

I think your back looks nice, but seriously? Just eat your food and don't worry about the minerals.