The most important minerals

What every bodybuilder should know.

Many bodybuilders give little importance to items that do not provide calories to their diets. This is a serious mistake, because your diet contains many vital components that really provide more than energy, such as supporting muscle tissue, enhancing growth, etc. In fact, these nutrients, called micronutrients, may be more important to bodybuilders than the nutrients produced by calories.


This mineral is an important electrolyte found within muscle cells and works closely with sodium to regulate water levels in the body. Also, Potassium plays an important role in facilitating electrical potentials through the muscle and nerve cells that cause muscle contraction. Potassium is even involved in the storage of glycogen (energy for high intensity). Poor potassium / sodium balance can lead to improper fluid levels, dehydration, muscle cramps and weakness. Luckily, dietary potassium is usually not a problem for most people, but bodybuilders should become familiar with their role and know the food where it can be found.


Copper ore can make a bodybuilder feel more vital. It is included in this list not because of its participation in oxygen transport and utilization, but because Copper has been used to increase blood flow during intense exercise. This fact leads us to the conclusion that copper plays a direct role in the high intensity of muscle work in bodybuilding and that there may be conditions under which some bodybuilders ingest suboptimal amounts. Although most people probably get enough copper, it would be a good idea to monitor their consumption of this mineral. You will probably hear more about this mineral in the future.


This is not an electrolyte mineral, but it has received a lot of recent attention in the bodybuilding community due to the perceived effects of one of its salt forms, vanadyl sulfate. Vanadium is for the sea creature what iron is for the people; It makes the blood of a green jellyfish like iron makes our blood red. Although the vast majority of investigations into Vanadium supplementation have been performed in diabetic rats, published results tend to show a promising glycogen that stores the effect on muscle tissue. This may explain the subjective analysis of some bodybuilders who swear the ‘harder’ feeling after taking vanadyl sulfate. The problem is that we do not really know much yet about the effects of vanadyl sulfate on athletic performance. We also do not know much about the long-term effects of vanadium salt supplementation, but there is a theoretical mechanism of action and at least a little promise.


You may be aware that mineral iron is a component of hemoglobin and is responsible for the transport of oxygen and indirectly produces subsequent oxidative energy. What does this have to do with bodybuilding? Well, his ability to recover between sets is related to the effectiveness of his aerobic system. The more oxygen that you can supply to your working muscles, the faster your muscles can recover to perform another heavy series.
In addition, Iron is particularly necessary for female bodybuilders. Women lose a little iron in their menstrual flow every month. Also, female weight trainers, who typically do not consume a lot of beef, (which is high in iron) can not easily replace iron stocks. Therefore, female bodybuilders are at risk of anemia if they are not careful about iron consumption.


A mineral that is present in the body in large quantities, phosphorus is directly linked to exercise the metabolism as it produces high energy molecules such as adenosine triphosphate (ATP) and Creatine Phosphate. Phosphorus works together with Calcium, so it is important to keep the consumption of calcium and phosphorus close to a 1: 1 ration; An imbalance would create a potential nutrition problem. Of additional interest, phosphorus supplementation has been shown to decrease lactic acid levels in the blood during exercise.


As most bodybuilders know, Sodium is an electrolyte that plays a vital role in regulating fluids in the body. The level of sodium in the body determines the amount of water the body will ‘hold’, and high consumption can cause body tissues to swell. Although a normal diet usually contains a reasonable amount of sodium, try not to limit the consumption of it during competition time to get an extreme crushed look. A consumption of low sodium in excess, ignites protective mechanisms within the body that cause the retention of water and sodium. Finally, keep in mind that sodium plays a major role in resistance formation; Its function in nerve impulse transmission and muscle contraction is necessary for bodybuilders. Dietary sodium is not bad, having a good amount of this in the body is important.


The chromium microelement is the key part of the glucose tolerance factor, a substance that helps insulin bind its receptors with tissues. In other words, insulin helps chromium and they do their job of transporting glucose, amino acids and fatty acids into cells. Athletes probably need more chromium than non-athletes, if chromium is really anabolic, it is the apple of discord among scientists. The fact is that chromium seems to help glucose metabolism and probably helps in lipid metabolism, but it has still been clearly established to increase the mass of a lean body. The claims of unusual ripped physicists are due to chromium supplementation. However, this mineral intervenes in number four because athletes should become more familiar with their role in physiology.


Think that Zinc helps growth. That’s right, mineral zinc is involved in virtually every phase of growth. This is very necessary for bodybuilders, studies have shown that high intensity exercise stimulates excessive zinc loss. The diets of some athletes have been created to be low in zinc. If you are not aware with your zinc intake, your growth can be blocked.


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 the difficulty of maintaining the necessary 1: 1 calcium to phosphorus ratio. First, many weightlifters try to avoid dairy products (which contain calcium) due to a relatively unfounded fear that they will ‘level them’. Second, a typical bodybuilding diet is high in protein, meaning it is also high in phosphorus and causes large amounts of calcium to be released into the urine.

Is calcium involved as a primary mineral in muscle contraction?

The structural tension of weight lifting requires that a stable supply of calcium maintain high bone density.
Female athletes have to be especially careful with dietary calcium intake because low estrogen levels can contribute to low calcium absorption and increased calcium loss. Also, keep in mind that Vitamin D helps with the absorption of calcium, making vitamin D a fortified dairy products a good source of this mineral.


Magnesium takes the number one point, not only because it has a theoretical mechanism of action (a plausible way that can help bodybuilders) but also because of recent studies that identify the interpretation that enhances the benefits of magnesium supplementation.

The role of magnesium in bodybuilding revolves around the production of energy and protein synthesis. Studies in different types of athletes have revealed excessive magnesium losses in sweat. Unfortunately, bodybuilders do not compensate for these losses in their diets, with a lot of high-magnesium food (nuts, legumes, etc.).
Shilla and Haley from the University of Western Washington at Bellingham recently published the results of a research study in which magnesium supplemented the greatest quadriceps force exerted by weightlifters. Considering the role of magnesium in bodybuilding, factors that lead to a possible suboptimal magnesium status in athletes and research results like this, it is not difficult to see why so many nutrition specialists in sports that work with strength and power athletes , are excited about the potential of magnesium.

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