Find out what a bodybuilder's diet should be in order to gain muscle mass as efficiently as possible and progress from strength indicators. More often than not, people are not interested in the micronutrients in their diet. The main attention is usually paid to the composition of nutrients and energy value. This is a rather serious mistake, since many nutrients are necessary for performing specific functions, for example, regulating the supply of energy, strengthening the cellular structures of tissues, etc. Today we will talk about what and why micronutrients are needed in bodybuilding.
What are minerals?
To begin with, all minerals should be divided into two groups - macronutrients and trace elements. Macronutrients are contained in large quantities, sometimes reaching several hundred grams. In turn, the amount of trace elements contained in the body is quite small, and is calculated in milligrams and micrograms.
To assess the importance of each mineral for the athlete's body, several questions should be answered:
- Does the substance take part in the work of muscles and the synthesis of protein compounds.
- The need for the substance increases after training.
- Is there a mineral deficiency in the body?
- Whether supplements can improve training performance.
Essential minerals for athletes
Now we should consider all the main micro and macro elements that are necessary for the body of athletes. They will all be listed in decreasing order of importance.
Potassium
This substance, together with sodium, takes an active part in the regulation of water balance. Potassium maintains the electrical potential of cellular structures and the nervous system, and also regulates muscle contractility. It is potassium that activates the mechanism of replenishing the glycogen depot.
With a deficiency of potassium in the body, the water balance will be disturbed and the muscles will weaken. In most cases, regular food is sufficient to replenish the mineral reserves. Athletes should consume 2.5 to 5 grams of potassium daily. It is also important to monitor the ratio of the concentration of this substance and sodium, and a shift in the balance towards potassium can lead to disruption of the heart.
Copper
In recent years, scientists have found that copper is significantly more important to the body than previously thought. The substance not only takes an active part in the process of oxygen consumption, but is also necessary for the successful occurrence of a large number of enzymatic reactions and increased blood flow. Thus, we can talk about the high importance of copper for athletes. During the day, you need to consume from one and a half to three grams of the substance.
Vanadium
This substance has long been under the scrutiny of scientists. However, to date, most of the experiments have been done on animals. At the same time, there are all the prerequisites to assert that vanadium accelerates the synthesis of glycogen. The average daily dose of this substance is between 10 and 25 micrograms.
Iron
It is a very important element of the blood, which takes part in the transport of oxygen and is indispensable for oxidative processes. For athletes, iron is primarily important in terms of accelerating the recovery of the body after training. This directly depends on the amount of oxygen entering the tissues. Since iron is actively consumed during training, athletes, in comparison with ordinary people, need to consume twice as much of this substance. Iron is especially important for women, since the element is actively excreted from the body during menstruation. The best absorbed iron is found in meat. For men, the daily requirement for iron is 10 milligrams, and for women - 15 milligrams.
Phosphorus
This substance is found in large quantities in the body and is involved in all metabolic processes. Also, phosphorus is a constituent element of ATP and creatine phosphate. It is also important to maintain a balance between phosphorus and potassium. For athletes, this mineral is also valuable due to the increase in the speed and strength of muscle contraction. The daily dose of the substance is 1.2 grams.
Sodium
Sodium is an electrolyte and plays a key role in maintaining water balance. Sodium concentration can be determined by the amount of fluid in the body. If you have swelling in the morning, then the content of this substance is high. There are practically no problems with the intake of sodium into the body. At the same time, bodybuilders often sharply limit the consumption of this substance during preparation for a competition, which is not worth doing.
If a sodium deficiency is created in the body, then special mechanisms are activated that exclude further excretion of the mineral from the body. It should also be remembered that sodium helps to increase endurance and is involved in the process of transmitting information. You should consume about five grams of sodium throughout the day.
Chromium
This mineral is essential for the transport of amines, fatty acids and glucose to tissues. Athletes should consume more of the substance than ordinary people. Scientists today suggest that chromium is involved in the lipolysis process, accelerating it. However, this hypothesis requires confirmation. The average daily dose of the substance is 50 to 200 micrograms.
Zinc
Zinc is involved in all phases of muscle tissue growth. It is used by the body to synthesize over three hundred different enzymes. It should also be remembered that under the influence of physical exertion, zinc is consumed much faster. If you have a deficiency of this substance in your body, then the growth of muscle tissue will dramatically slow down. Men need 15 micrograms per day and women 12.
Calcium
This element is most abundant in the human body. In terms of its importance for people, it takes an honorable second place. This is primarily due to the participation of the substance in the contractile processes of the muscles. With a low calcium concentration, the muscles will lose their strength and speed. In the female body, a low level of estrogen leads to a rapid excretion of calcium. Also, many people know that this mineral is part of the bone tissue. During the day, you should take about 9.8 grams of calcium, and to improve its absorption, use vitamin D.
You will learn important and useful information about minerals in bodybuilding from this video:
