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Micronutrition is a part of nutrition just as important as macronutrition. Carbohydrates, lipids, and proteins play an essential role in the proper functioning of the body, but vitamins and minerals must also be supplied in sufficient quantities.
What are minerals?
Minerals are essential elements used by the body to ensure the proper functioning of many physiological processes. Minerals are categorized as "micronutrients" because they are found in small quantities in the body. It is necessary to obtain them through a diet rich in animal and plant sources, and if needed, through appropriate supplementation.
Minerals are of paramount importance for athletes as well as sedentary individuals, as they participate in the building of bones and muscles. Minerals are particularly essential for:
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Muscle contraction
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Tissue regeneration
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The production and transmission of nerve impulses
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The regulation of metabolic reactions
Why do athletes have higher mineral needs?
Athletes, and more specifically strength training enthusiasts, have an even greater need for minerals than sedentary individuals. This is because their muscles are more heavily solicited (stronger and more regular contractions) and their recovery needs are greater (frequent training sessions). Minerals therefore play an even more important role due to their beneficial effects on strength, tissue reconstruction, the fight against oxidative stress, and the transmission of nerve impulses.
Furthermore, at a time when they need them most, athletes are generally in a state of mineral deficiency. Why? Because athletes who perform intense workouts will automatically raise their body temperature and thus increase their sweating. They will therefore eliminate/lose minerals through perspiration. Several studies have notably reported this correlation between mineral losses and athletes' sweating (1-2-3)
Moreover, athletes who follow a calorie-restricted diet experience even greater mineral deficiencies at a time when they need them most. Hence the interest in mineral supplementation, which can help them improve their performance and limit their deficiencies while respecting their set caloric intake.
Minerals to prioritize for bodybuilding
Zinc
Zinc is a mineral micronutrient that plays an essential role in over 100 vital enzymatic reactions in the body.
Zinc is very important for athletes because it helps maintain good testosterone levels. Indeed, low zinc levels in athletes are associated with a decrease in testosterone levels. This hormone helps support muscle growth and limit fatigue during training. Zinc also helps reduce the incidence of inflammation caused by intense exertion and strengthens the immune system.
These benefits allow athletes to maintain their performance in the long term.
Nutrimuscle offers Zinc Ultimine™, which has superior bioavailability and stronger assimilation power. Learn more.
Selenium
Selenium is a trace element with antioxidant properties that plays an essential role in metabolic reactions. Thanks to its antioxidant function, selenium helps combat free radicals, resulting in less muscle damage after training.
The body constantly produces free radicals: molecules that attack cells. Athletes produce even more due to the intense effort experienced during training. In this context, selenium supplementation is recommended.
Nutrimuscle offers selenium in the form of l-selenomethionine, which has more efficient assimilation for athletes. Learn more.
Magnesium
Magnesium is a mineral that plays an important role in over 300 enzymatic reactions, including protein synthesis, proper muscle and nerve function, blood sugar regulation, and blood pressure control.
Magnesium is important for athletes as it helps maintain muscle mass, reduce muscle damage, and better combat inflammation.
Nutrimuscle offers magnesium citrate, combining two active molecules for athletes (citrate and magnesium). It is the ideal form of magnesium to take before a workout. Indeed, the action of citrate is to raise the pH of the athlete, which is lowered due to the acid that muscles generate during exertion. Learn more.
Potassium
Potassium is an electrolyte that generates nerve impulses essential for muscle contraction. It also plays an important role in the production of ATP, a molecule that provides energy to cells. Potassium also participates in glucose transport into muscles, thus allowing better energy utilization during training.
Nutrimuscle offers two forms of potassium:
- Potassium bicarbonate combines two active molecules for athletes (bicarbonate and potassium). This form is ideal for optimizing potassium assimilation and has a strong alkalizing action to maintain acid-base balance. This form is recommended for those who perform intense workouts that significantly acidify the blood. Learn more.
- Potassium citrate combines two active molecules for athletes (citrate and potassium). This form is easier to use than bicarbonate because it is less basic thanks to the citrate. Learn more.
Discover the Nutrimuscle range of minerals.
Scientific References:
(1) Wenk, Hans-Rudolf. (2006). Minerals: their constitution and origin / Hans-Rudolf Wenk and Andrei Bulakh. SERBIULA (sistema Librum 2.0).
(2) DeRuisseau K.C., et al. Sweat iron and zinc losses during prolonged exercise. Int J Sport Nutr Exerc Metab. 2002 Dec; 12(4):428-37.
(3) Klesges R.C., et al. Changes in bone mineral content in male athletes: mechanisms of action and intervention effects. JAMA. 1996 Jul 17; 276 (3):226-30.
