Maurice Boscorelli
Senior Member
- Joined
- May 30, 2010
- Messages
- 19,322
Gain muscle and improve body composition by making sure you get enough zinc. Zinc is a such a fun mineral to talk about in terms of body composition and training results because it affects so many functions in the body: Anabolic hormone levels of testosterone and insulin-like growth factor-1, insulin sensitivity and blood sugar management, protein synthesis and recovery, cognitive function and chemical transmitters, and the immune system, among other things.
Zinc is one of the big three nutrients, which include magnesium and vitamin D, that are so critical for physical performance. Plus, active people are SO commonly deficient in all three. This is why a number of studies have tested how zinc and magnesium supplementation affect hormone response to training. For instance, a study of football players taking zinc and magnesium demonstrated an increase in testosterone and IFG-1 levels after training. The greater anabolic response also supported strength and power gains over the course of an 8-week preseason training study.
A second study showed that giving elite athletes a 30 mg zinc sulfate supplement daily for 4 weeks increased free testosterone after an exhaustive exercise test. Researchers think that having adequate zinc available enhances the conversion of androstenedione to testosterone, while avoiding the aromatization of testosterone into estrogen.
The effect of zinc on the entire hormonal cascade goes much further than the muscle and strength building hormones. It also affects appetite by influencing leptin (a hormone that keeps you from feeing hungry) and blood sugar. Zinc treatment has most recently been tested as a treatment for and insulin resistance. For instance, a new review that included 14 studies found that zinc supplementation significantly improved blood sugar tolerance and modestly improved insulin sensitivity in both healthy people and those with diabetes. The improvements were greatest in those who were overweight or had diabetes.
There are a few things you should know about achieving optimal zinc levels:
It is impossible to assess zinc status by doing a basic blood test because the concentration of zinc in blood serum represents less than 1 percent of the total metabolic pool of zinc. Instead, get a red blood cell test for zinc. This will provide a more accurate idea of your level. Strength and power athletes most efficiently at red blood cell zinc levels of 1,400 to 1,500 ug/dL.
You can also do a zinc taste test, which has been shown to be effective in identifying basic zinc deficiency. To do this, place a special zinc sulfate product on in your mouth. If it tastes just like water, you are zinc deficient. If you taste something slightly metallic, you are still zinc deficient. If it tastes disgusting and very metallic, your levels are probably adequate.
Other symptoms of low zinc include an altered sense of taste leading to cravings of saltier, sweeter foods, and strangely, fingernail ridging. Take note that symptoms may be present, but because they are so diverse and associated with other health conditions it’s often hard to make the link to zinc deficiency without a test.
We excrete a large amount of zinc in urine and sweat, and one research group estimated that only between 25 and 30 percent of the zinc we get from diet is absorbed and usable by the body. The rest is eliminated.
To increase zinc intake through diet, eat animal foods such as organic meat, eggs, and seafood.
Regarding supplementation, zinc can be toxic and studies show you do not need to chronically take zinc. Rather you need to achieve an adequate level of zinc, then get a red blood cell zinc test or monitor status with a taste test, and adjust your intake accordingly.
Be aware that vegetarians are at extreme risk of zinc deficiency because, although plants provide zinc, they also contain phytic acid which interferes with zinc in the body. Phytic acid is a chelator of zinc, meaning it binds to it and helps to eliminate it from the body. It is found in nuts, seeds, and grains. Vegetarians are thought to need zinc intakes that are at least 50 percent higher than omnivores.
References
Neek, L., Gaeini, A., Choobineh, S. Effect of Zinc and Selenium Supplementation on Serum Testosterone and Plasma Lactate in Cyclist After an Exhaustive Exercise Bout. Biological Trace Element Research. 9 2011. 144(1-3), 454-462.
Chang, C., Choi, J., Kim, H., Park, S. Correlation Between Serum Testosterone Level and Concentrations of Copper and Zinc in Hair Tissue. Biological Trace Element Research. 2011. 144(1-3), 264-271.
Capdor. J., et al. Zinc and Glycemic Control: A Meta-Analysis of RPCT in Humans. Biological Trace Element Research. 2012. Published Ahead of Print.
Copyright ©2013
Zinc is one of the big three nutrients, which include magnesium and vitamin D, that are so critical for physical performance. Plus, active people are SO commonly deficient in all three. This is why a number of studies have tested how zinc and magnesium supplementation affect hormone response to training. For instance, a study of football players taking zinc and magnesium demonstrated an increase in testosterone and IFG-1 levels after training. The greater anabolic response also supported strength and power gains over the course of an 8-week preseason training study.
A second study showed that giving elite athletes a 30 mg zinc sulfate supplement daily for 4 weeks increased free testosterone after an exhaustive exercise test. Researchers think that having adequate zinc available enhances the conversion of androstenedione to testosterone, while avoiding the aromatization of testosterone into estrogen.
The effect of zinc on the entire hormonal cascade goes much further than the muscle and strength building hormones. It also affects appetite by influencing leptin (a hormone that keeps you from feeing hungry) and blood sugar. Zinc treatment has most recently been tested as a treatment for and insulin resistance. For instance, a new review that included 14 studies found that zinc supplementation significantly improved blood sugar tolerance and modestly improved insulin sensitivity in both healthy people and those with diabetes. The improvements were greatest in those who were overweight or had diabetes.
There are a few things you should know about achieving optimal zinc levels:
It is impossible to assess zinc status by doing a basic blood test because the concentration of zinc in blood serum represents less than 1 percent of the total metabolic pool of zinc. Instead, get a red blood cell test for zinc. This will provide a more accurate idea of your level. Strength and power athletes most efficiently at red blood cell zinc levels of 1,400 to 1,500 ug/dL.
You can also do a zinc taste test, which has been shown to be effective in identifying basic zinc deficiency. To do this, place a special zinc sulfate product on in your mouth. If it tastes just like water, you are zinc deficient. If you taste something slightly metallic, you are still zinc deficient. If it tastes disgusting and very metallic, your levels are probably adequate.
Other symptoms of low zinc include an altered sense of taste leading to cravings of saltier, sweeter foods, and strangely, fingernail ridging. Take note that symptoms may be present, but because they are so diverse and associated with other health conditions it’s often hard to make the link to zinc deficiency without a test.
We excrete a large amount of zinc in urine and sweat, and one research group estimated that only between 25 and 30 percent of the zinc we get from diet is absorbed and usable by the body. The rest is eliminated.
To increase zinc intake through diet, eat animal foods such as organic meat, eggs, and seafood.
Regarding supplementation, zinc can be toxic and studies show you do not need to chronically take zinc. Rather you need to achieve an adequate level of zinc, then get a red blood cell zinc test or monitor status with a taste test, and adjust your intake accordingly.
Be aware that vegetarians are at extreme risk of zinc deficiency because, although plants provide zinc, they also contain phytic acid which interferes with zinc in the body. Phytic acid is a chelator of zinc, meaning it binds to it and helps to eliminate it from the body. It is found in nuts, seeds, and grains. Vegetarians are thought to need zinc intakes that are at least 50 percent higher than omnivores.
References
Neek, L., Gaeini, A., Choobineh, S. Effect of Zinc and Selenium Supplementation on Serum Testosterone and Plasma Lactate in Cyclist After an Exhaustive Exercise Bout. Biological Trace Element Research. 9 2011. 144(1-3), 454-462.
Chang, C., Choi, J., Kim, H., Park, S. Correlation Between Serum Testosterone Level and Concentrations of Copper and Zinc in Hair Tissue. Biological Trace Element Research. 2011. 144(1-3), 264-271.
Capdor. J., et al. Zinc and Glycemic Control: A Meta-Analysis of RPCT in Humans. Biological Trace Element Research. 2012. Published Ahead of Print.
Copyright ©2013
