are workout with heavier weights and it is not genetically gifted
for bodybuilding, but if you get a chance to hang around the
greatest athletes in the sport, you come to realize that it's
their concern for the little things, like dietary and training
give slight attention to elements in their diets that never
provide calories. Regular diet contains plenty of vital components
that do more than just provide energy, like supporting muscle
tissue, enhancing growth, etc. Micronutrients are very important
for bodybuilders than calorie producing nutrients precisely
because of other physiological functions.
Importance of dietary
mineral in bodybuilding
has a theoretical mechanism of action to help the bodybuilders.
It is the most important mineral for bodybuilders. Due to recent
studies identifying the performance enhancing benefits of magnesium
supplementation. It is very helpful in energy production and
workouts, it losses as sweat. To compensate the losses, intake
of foods rich in magnesium like nuts, legumes, and etc.Magnesium
supplemented lifters exerted greater quadriceps force that unsupplemented
magnesium's role in bodybuilding, factors leading to a possible
suboptimal magnesium status in athletes, it's not hard to see
why so many sports nutrition specialists working with strength
/ power athletes are excited about magnesium's potential.
is the second most important mineral for bodybuilders and most
abundant mineral in the body. To maintain 1:1 calcium to phosphorus
ratio is difficult for bodybuilders. Many lifters try to avoid
dairy products containing calcium because of a relatively unsubstantiated
fear that they will smooth them out.
bodybuilding diet is rich in protein, phosphorus .Excess amounts
of calcium to be excreted in urine. Calcium is the primary mineral
involved in muscular contraction .The structural stress from
weight training requires a steady supply of calcium to maintain
high bone density.
bodybuilders need to be especially careful of their dietary
calcium intake, as low estrogen levels can contribute to decreased
calcium absorption and increased calcium loss. Also, keep in
mind that Vitamin D help with calcium absorption, making vitamin
D fortified dairy products a good source of this mineral.
virtually involved all phases of growth. It is critical for
bodybuilders, because high intensity exercise stimulates excessive
zinc loss. Further, diets of some athletes have been found to
be low in zinc. This potential double edged sword, excess loss
coupled with possible low intakes.
is a substance that helps insulin bind to its receptors on tissues
and is the key part of glucose tolerance factor. It helps insulin
for transporting glucose, amino acids and fatty acids into cells.
Chromium is truly anabolic is a bone of contention among scientists.
appears to help glucose metabolism and probably helps in lipid
metabolism but has not yet been clearly established to increase
lean body mass. Claims of ripped, freakish physiques from chromium
supplementation are premature, to say the least.
is an electrolyte that plays a vital role in the regulation
of body fluids. The level of sodium in the body determines the
amount of water the body will hold, and high intakes can cause
body tissues to swell. Although a normal diet usually contains
a reasonable amount of sodium, be careful not to limit sodium
intake too much at contest time to get an ultra shredded look.
low sodium intake turns on protective mechanisms within the
body that cause sodium and water retention. Finally, keep in
mind that sodium plays a major role in resistance training;
its function in nerve impulse transmission and muscular contraction
is critical to bodybuilders.
that is present in the body in large amounts, phosphorus is
directly linked to exercise metabolism since it produces high
energy molecules such as Adenosine Triphosphate (ATP) and Creatine
works in conjunction with Calcium, so it's important to keep
phosphorus and calcium intakes close to a 1:1 ratio; an imbalance
creates a potential nutrition problem. Phosphorus supplementation
has been shown to decrease blood lactic acid levels during exercise.
a constituent of hemoglobin and is responsible for oxygen transport
and indirectly, subsequent oxidative energy production. Ability
to recover between sets is related to the efficiency of your
aerobics system. The more oxygen you can supply to your working
muscles, the quicker your muscles can recover in time for another
is a nonelectrolyte mineral. It has received much recent attention
in the bodybuilding due to the perceived effects of one of its
salt forms, vanadyl sulfate. . Vanadium is to sea creature what
iron is to humans; it makes a jellyfish's blood green like iron
makes our blood red.
the vast majority of research on Vanadium supplementation has
been carried out on diabetic rats, the published results tend
to show a promising glycogen storing effect on muscle tissue.
This may explain the subjective analysis of some bodybuilders
who swear the feel 'harder' after taking vanadyl sulfate.
is more vital for bodybuilders. It involves in oxygen transport
and utilization. During intense exercises, the copper level
has been shown to increase. It leads to conclusion that copper
plays a direct role in high intensity muscular work such as
bodybuilding, and that there may be conditions under which some
bodybuilders ingest suboptimal amounts.
works closely with sodium to regulate body water levels and
it is an important electrolyte found within muscle cells. It
plays a critical role in facilitating the electrical potentials
across nerve and muscle cells that result in muscle contraction
and it is involved in glycogen storage for high intensity muscular
potassium will lead to improper fluid levels, dehydration, muscle
cramps and weakness. Fortunately, dietary intake of potassium
is generally not a problem for most people, but bodybuilders
should become familiar with its role and the foods where it
can be found.