Does the trace element zinc influence muscle growth?

muscle building

zinc is a essential trace element and has an important position in protein, carbohydrate and fat metabolism. Zinc is a dominant component of many enzymes and hormones. It is also essential for many important bodily functions such as digestion, reproduction and growth. But the intake of zinc should not only be good for the skin or the immune system, but this trace element should allegedly also have a positive effect on our testosterone levels, which also has a significant influence on muscle growth! In the following articles, we want to inform you about what's really up to this theory.

What role does zinc play in our body?

Zinc is found in all plant and animal cells, where it is particularly needed for the synthesis of DNA synthesis and new tissue formation, making it a vital substance for normal growth and development in childhood. Zinc is also needed for the production of T lymphocytes. These are the white blood cells in our body that attack viruses and harmful bacteria. Zinc supports the immune system and is particularly suitable for infection control and wound healing. In bodybuilding, zinc plays an important role as an activator of certain metabolic processes in the musculature, as it is required for the development of structural proteins and the provision of specific messenger substances. Especially a lot of zinc is in Fish, milk and some seafood such as oysters, which are known as the largest zinc source of all foods.

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How much zinc does a person need?

The World Health Organization recommends 15 milligrams a day for men and 12 milligrams for women. Athletes and strength athletes in particular require a higher daily dose, as athletes exude lots of zinc from physical exertion. An increased zinc dose can therefore be quite useful, especially for strength athletes. The Federal Institute for Risk Assessment has confirmed that the intake of up to 25 milligrams of zinc per day in the long term is justifiable without any adverse health effects. If the dosages are too high, they can be dangerous for the body. Accidental ingestion of more than 200 mg of zinc has toxic effects, such as nausea and vomiting. Long-term intake of high doses of zinc may inhibit the absorption of other substances such as copper and iron.

Does zinc actually help build muscle?

Athletes and athletes have a high zinc demand due to high and intensive loads. But does the trace element zinc also affect muscle building? According to studies and the latest research results, a higher dosage of zinc has no influence on the growth hormone testosterone and therefore not on our performance in strength training. It demonstrably strengthens the immune system, which of course is also important for every strength athlete. A well-dosed amount of zinc can protect the athlete from infectious diseases as it supports the body's defense mechanisms. Zinc also has positive effects on the skin, nails and hair.

Zinc is perfect for regeneration

Athletes and athletes use their body particularly intensively and intensively with effective training programs, which means that the physical zinc deposits of 2 grams are consumed quickly because zinc can not be produced or stored by the body itself. The trace element zinc is just indispensable for the regeneration of the body and the muscles. So that the muscles can recover as quickly as possible for the new training sessions, the additional intake of zinc is recommended as a dietary supplement. An effective supplement with zinc ensures that the important zinc deposits in the body are replenished quickly. The additional intake of zinc has the advantage for strength athletes that the typical symptoms of a workout such as reduced performance, reduced muscle or muscle soreness can be better prevented and cure micro injuries to the muscle faster. Zinc supplements are mainly offered in capsule or tablet form.

Conclusion

Zinc is part of more than 300 enzymes and can therefore have a significant impact on the well-being and training performance of a strength athlete. Zinc also protects the muscle membrane from the free radicals and can therefore prevent annoying muscle injuries. Zinc is especially important for the immune system and the regeneration of the body and its muscles. A direct influence of zinc on the growth hormone testosterone or muscle growth could not yet be empirically proven. Nevertheless, with regard to the muscular regeneration after intensive training sessions and the preventive effect on sports injuries, one can recommend an additional dosage of zinc for the weightlifter.