Physical exertion causes the body to lose necessary nutrients. Their deficiencies should therefore be supplemented in the daily diet. What minerals should strength and powerlifting athletes regularly supplement?
A mineral the body loses most often with sweat released during training. Its daily requirement is not high, but its deficiency resulting from an improper diet or excessive exercise may disrupt the work of many different organs. Zinc strengthens the bones, regulates the functioning of the pancreas, and thus the production of insulin, which is important in burning fat tissue. It also supports proper blood circulation in the body, which is especially important for building new muscle tissue and efficient muscle work during exercise. The mineral can be supplemented with a proper diet, which should include: seafood (mainly oysters), sesame, pumpkin seeds, cocoa, roasted sunflower, nuts (cashews), flaxseed oil and citric acid, which helps in the process of proper absorption of the nutrient.
Magnesium is a mineral that is particularly important for the proper functioning of the body of every bodybuilder. Thanks to it, muscles are well-nourished, work better and are less prone to pain after training. The nutrient reduces the feeling of fatigue, accelerates muscle regeneration, reduces stress and supports healthy sleep. Magnesium-rich foods include: oatmeal, pumpkin seeds, sprouts, apples, almonds, bran, whole grain bread, parsley, legumes, and spinach.
One of the integral elements for proper muscle function is potassium. The mineral controls the work of muscles and conducts electrical impulses through them leading to contraction, not only of the heart, but also of skeletal muscles active during training. Thanks to its correct level in the body, new, quality muscle tissue is formed, the right ratio of fat tissue is maintained and the acid-base balance is maintained, disruptions of which can lead to muscle acidification and painful cramps. Potassium should be supplemented in the daily diet with an intake of about 3,500 mg of the mineral, which is found in large quantities in, among others: tomatoes, broccoli, potatoes, beans, pumpkin, bananas, kiwi, citrus fruits, plums and nuts (mainly dried fruit).
An essential building block for bones and teeth. Adequate levels of this nutrient improve bone strength, build new tissue to repair micro-injuries, and help maintain proper body function. Calcium influences blood clotting, regulates hormone balance, supports muscle contractility during physical activity, and controls the nervous system throughout the body. Calcium deficiency is manifested by haemorrhages, skin bruises, fatigue, insomnia, dizziness, pain in the joints or numbness of the limbs. Sources of calcium should be sought in a diet rich in dairy products (milk, kefir, cheese, buttermilk, yogurt), highly mineralized water, cocoa, nuts (mainly hazelnuts), dried fruit, kale, broccoli and pumpkin.
Protein is produced by the body, but with regular physical activity its demand increases. Collagen strengthens joints at risk of injury or trauma, making them more flexible and flexible. Moreover, it influences the regeneration process of a tired body, improves blood circulation, supports the immune system and improves the appearance of the skin. As we age, its production decreases, so people who are physically active after 30 should take care of its supplementation. In a bodybuilder’s diet, supplementing collagen deficiencies can be very difficult or impossible, as its best sources are products such as jelly, offal, pork knuckle, brawn or gelatin, which are not commonly used in an athlete’s diet plan. For this reason, collagen is best supplied to the body through special preparations that contain large amounts of the mineral.
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