The athlete's guide to essential minerals

Micronutrition is just as important a part of the diet as macronutrition. Carbohydrates, lipids and proteins will play an essential role in the proper functioning of the body, but vitamins and minerals must also be provided in sufficient quantities.

Contents :

• What are minerals?
• Why does the athlete have greater mineral needs?
• The minerals to favor for bodybuilding

What are minerals?

Minerals are essential elements used by the body to ensure the smooth running of many physiological functions. Minerals are categorized as "micronutrients" because they are found in small amounts in the body. It is necessary to provide them via a diet rich in animal and vegetable sources and if necessary via appropriate supplementation.

Minerals are of capital importance for athletes and sedentary people alike, because they participate in the construction of bones and muscles. Minerals are particularly essential for:

• Muscle contraction

• Tissue regeneration

• The production and transmission of nerve impulses

• Regulation of metabolic reactions

Why does the athlete have greater mineral needs?

The athlete and more particularly the practitioner of strength sports need minerals even more than the sedentary. In fact, their muscles are used more (stronger and more regular contractions) and their recovery needs are greater (close training sessions). Minerals therefore take on an even more important place due to their beneficial effects on strength, tissue reconstruction, the fight against oxidative stress and the transmission of nerve impulses.

In addition, while he needs it most, the athlete is generally in a situation of mineral deficiency. For what ? Because athletes who carry out intense training will automatically raise their body temperature and therefore increase their sweating. It will therefore eliminate/lose minerals by sweating. Several studies have notably reported this correlation between mineral losses and perspiration of athletes (1-2-3)

Furthermore, athletes who follow a diet involving calorie restriction have even greater mineral deficiencies when they need them most. Hence the interest in mineral supplementation which can help improve its performance and limit its deficiencies while respecting the caloric intake that it has set for itself.

The minerals to favor for bodybuilding

Zinc

Zinc is a mineral micro-nutrient which plays an essential role in carrying out more than 100 enzymatic reactions vital to the body.

Zinc is very important for athletes because it helps maintain good testosterone levels. Indeed, low levels of zinc in athletes are associated with a decrease in testosterone levels. However, this hormone helps support muscle growth and limit fatigue during training. Zinc also helps reduce the incidence of inflammation caused by intense exercise and strengthens the immune system.

These benefits allow the athlete to maintain their performance over 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. Selenium, thanks to its antioxidant function, helps fight free radicals which results in less muscle damage after training.

The body constantly produces free radicals: molecules that attack cells. The athlete produces even more because of the intense effort experienced in training. In this context, selenium supplementation is recommended.

Nutrimuscle offers selenium in the form l-selenomethionine which has a more efficient assimilation for the athlete. Learn more.

Magnesium

Magnesium is a mineral that plays an important role in carrying out 300 enzymatic reactions, notably allowing the synthesis of proteins, the proper functioning of muscles and nerves, the regulation of blood sugar and the control of blood pressure.

Magnesium is important for athletes because it helps maintain muscle mass, reduce muscle damage and better fight 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. In fact, the action of citrate consists of raising the athlete's pH, which is lowered due to the acid that the muscles generate during exercise. Learn more.

Potassium

Potassium is an electrolyte that generates nerve impulses essential for muscle contraction. It also has an important role in the production of ATP, a molecule that provides energy to cells. Potassium is also involved in the transport of glucose in the muscles and thus allows better use of energy 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 the assimilation of potassium and has a strong basifying action to maintain the acid-base balance. This form is recommended for those who carry out intense training that acidifies the blood a lot. Learn more.
• potassium citrate combines two active molecules for athletes (citrate and potassium). It is an easier form 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 (Librum 2.0 system).

(2) DeRuisseau KC, et al. Sweat iron and zinc losses during prolonged exercise. Int J Sport Nutr Exerc Metab. 2002 Dec; 12(4):428-37.

(3) Klesges RC, et al. Changes in bone mineral content in male athletes: mechanisms of action and intervention effects. JAMA. 1996 Jul 17; 276 (3):226-30.