Zinc for athletes: role and sources

Zinc: an indispensable trace element for optimal sports performance

Zinc is a vital trace element that plays a critical role in many biological processes, including immune function, DNA synthesis and proteins, wound healing and cellular growth. For athletes, zinc is of particular importance, since its deficiency can negatively affect sports results, restoration and general health.

Why is zinc important for athletes?

Physical activity, especially intense training, has a significant impact on the level of zinc in the athlete’s body. Zinc losses increase due to the following factors:

Sweating: Zinc is removed from later, especially in a hot climate or during long training.
Increased use: Intensive physical activity increases the need for zinc for the processes of restoration and growth of tissues.
Inflammation: Training can cause inflammatory processes, which, in turn, can affect zinc metabolism and its distribution in the body.
Reinforced metabolism: In athletes with high metabolism, the need for zinc may be higher.
Reduced absorption: Some foods and additives can prevent zinc suction.

Circus deficiency in athletes can lead to a number of negative consequences, including:

Reducing immune function: Zinc plays a key role in maintaining the immune system. Its deficiency increases the susceptibility to infections, which can interrupt the training process and worsen sports results.
Slow recovery: Zinc is necessary for the synthesis of protein and the restoration of damaged tissues. Its deficiency slows down the recovery processes after training, increasing the risk of overtraining and injuries.
Decrease in anabolic activity: Zinc is involved in the regulation of the level of testosterone, an important hormone for muscle growth and strength. Zinc deficiency can lead to a decrease in testosterone levels, which negatively affects anabolic processes.
Deterioration of cognitive functions: Zinc plays a role in the functioning of the brain, and its deficiency can worsen concentration, memory and mood.
Reducing the energy level: Zinc is involved in the metabolism of carbohydrates, fats and proteins necessary for the production of energy. Its disadvantage can lead to fatigue and a decrease in endurance.
Violation of taste and smell: Zinc plays a role in the functioning of taste receptors. Its deficiency can lead to a decrease in appetite and, as a result, to insufficient consumption of nutrients.
Skin problems: Zinc is necessary for the health of the skin. Its deficiency can lead to the appearance of acne, eczema and other skin problems.

The role of zinc in various aspects of sports activities:

1. Immune system and protection against infections:

Intensive training can temporarily suppress the immune system, making athletes more susceptible to upper respiratory tract infections. Zinc plays a key role in maintaining the immune function, stimulating the activity of immune cells, such as T-lymphocytes and NK cells (natural killers). Adequate zinc consumption helps to reduce the risk of diseases and maintain the continuity of the training process.

2. Restoration of muscles and wound healing:

Zinc is an important component of enzymes involved in the synthesis of the protein necessary for the restoration and growth of muscle tissue after training. He also plays a role in healing wounds and damage, which is especially important for athletes subject to injuries.

3. Production Testosterone and Anabolism:

Zinc plays a role in the regulation of the level of testosterone, the main anabolic hormone necessary for muscle growth and increase strength. Studies have shown that zinc deficiency can lead to a decrease in testosterone levels, which negatively affects sports results.

4. Energy metabolism and endurance:

Zinc is involved in the metabolism of carbohydrates, fats and proteins, providing the body with the energy necessary for training and competitions. It also plays a role in the functioning of mitochondria, cellular power plants producing energy. Sufficient zinc consumption helps to maintain a high level of energy and endurance.

5. Antioxidant protection:

Zinc is a component of antioxidant enzyme superoxidsmouth (SOD), which protects cells from damage by free radicals formed during training. This is especially important for athletes involved in intensive sports, since free radicals can cause fatigue, inflammation and damage to tissues.

6. Cognitive functions and concentration:

Zinc plays a role in the functioning of the brain, affecting cognitive functions, such as memory, concentration and mood. Zinc deficiency can worsen these functions, which negatively affects sports results requiring high concentration and making quick decisions.

7. Health of bones:

Zinc is involved in the formation of bone tissue and maintaining its density. It also promotes fractures healing. Adequate gas consumption is important for athletes prone to high bones, such as runners, jumpers and weightlifters.

Sources of zinc for athletes:

It is important to get a sufficient amount of zinc from a balanced diet. The main sources of zinc include:

Seafood: Oysters are one of the richest sources of zinc. Other good sources include crabs, lobsters and fish.
Red meat: Beef, lamb and pork contain a significant amount of zinc.
Bird: Chicken and turkey are also good sources of zinc.
Legumes: Beans, lentils and chickpeas contain zinc, although its bioavailability is lower than in animal sources.
Nuts and seeds: Pumpkin seeds, cashews, almonds and chia seeds contain zinc.
Whole grain products: Oatmeal, brown rice and whole grain bread contain zinc, although its bioavailability is lower than in animal sources.
Dairy products: Milk, cheese and yogurt contain zinc.
Eggs: Eggs contain a small amount of zinc.
Enriched products: Some products, such as cereals for breakfast, are enriched with zinc.

Factors affecting the assimilation of zinc:

The bioavailability of zinc, that is, the amount of zinc, which the body can learn from food, can vary depending on various factors, including:

Zinc form: Zinc from animal sources is better absorbed than from plant.
The presence of fittes: Fitates contained in whole grain products, legumes and nuts can bind zinc and prevent its assimilation. Landing and germination of these products can help reduce the content of phitat and improve zinc assimilation.
The presence of other minerals: High doses of calcium, iron and copper can compete with zinc for absorption.
The condition of the gastrointestinal tract: Diseases of the gastrointestinal tract, such as Crohn’s disease and celiac disease, can violate zinc absorption.
Age: Elderly people may have difficulty assimilation of zinc.

Recommendations for zinc consumption for athletes:

The recommended daily zinc consumption rate (RSNP) for adults is 8 mg for women and 11 mg for men. However, athletes, especially those who are engaged in intensive training, may need more zinc. Some experts recommend increasing zinc consumption by 50-100% for athletes.

There is no consensus on which dose of zinc is optimal for athletes, and needs can vary depending on the sport, intensity of training, diet and other factors. It is recommended to consult a doctor or nutritionist to determine the optimal dose of zinc for a particular athlete.

Zinc supplements for athletes: is it worth taking?

In some cases, when it is impossible to get a sufficient amount of zinc from food, it can be advisable to take zinc additives. However, it is important to consider that an overdose of zinc can lead to negative consequences, such as nausea, vomiting, diarrhea, headache and a decrease in immune function. In addition, high doses of zinc can prevent the absorption of other minerals, such as copper and iron.

Forms of zinc in addition:

There are several different zinc forms in addition, including:

Zinc Gluconate: One of the most common and affordable forms of zinc.
Qing sulfate: The cheapest form of zinc, but can cause gastrointestinal disorders.
Zinc Citrate: A well-absorbed form of zinc, less inclined to cause gastrointestinal disorders.
Zinc picolinat: It is considered one of the most bioavailable forms of zinc.
Zinc acetate: It can be effective in treating a cold.
Zinc monometicine: It is considered a well -absorbed form of zinc and can be useful for maintaining the immune function.

When choosing a zinc additive, it is recommended to consult a doctor or pharmacist to choose the most suitable form and dosage.

Signs of zinc deficiency:

Recognition of signs of zinc deficiency can help the athlete take measures in time and prevent the negative consequences for health and sports results. Some general signs of zinc deficiency include:

Frequent infections: Increased susceptibility to infections, especially the upper respiratory tract.
Slow healing of wounds: Slow healing of cuts, scratches and other skin damage.
Reduced appetite: Loss of appetite and decrease in taste sensations.
Diarrhea: Frequent episodes of diarrhea.
Skin problems: The appearance of acne, eczema and other skin rashes.
Hair loss: Excessive hair loss.
Fatigue: A constant feeling of fatigue and lack of energy.
Visual violation: Problems with vision, especially in the dark.
Growth delay: Slow growth in children and adolescents.

If you experience any of these signs, it is recommended to consult a doctor for diagnosis and determine the cause of the symptoms.

Testing zinc level:

To determine the level of zinc in the body, a blood test can be carried out. However, the results of blood tests do not always accurately reflect the level of zinc in the tissues. Other methods of zinc level assessment include hair and urine analysis, but they are less reliable.

Praise measures when taking zinc additives:

Do not exceed the recommended dose of zinc specified on the product label or prescribed by a doctor.
Take zinc supplements during meals to reduce the risk of gastrointestinal disorders.
Avoid simultaneous intake of zinc additives with calcium, iron and copper additives, so as not to violate the absorption of minerals.
If you take any medicine, consult a doctor before taking zinc additives in order to avoid the interaction of drugs.
Stop taking zinc additives if you experience any side effects.

The interaction of zinc with other nutrients:

Zinc interacts with other nutrients, affecting their absorption and metabolism. Some important interactions include:

Copper: High doses of zinc can prevent the absorption of copper, which can lead to copper deficiency. It is recommended to take copper additives if you take high doses of zinc for a long time.
Iron: Zinc and iron compete for absorption. Take zinc and iron supplements at different times of the day to improve their absorption.
Calcium: High doses of calcium can prevent zinc absorption.
Folic acid: Zinc is necessary for folic acid metabolism.
Vitamin A: Zinc is involved in the transport of vitamin A in the blood.

Dietary strategies for increasing zinc intelligence:

In addition to the use of foods rich in zinc, the following dietary strategies can be used to increase zinc consumption:

Combine foods rich in zinc with products that improve its assimilation: For example, consume meat with vegetables rich in vitamin C, which improves zinc assimilation.
Soak and germinate legumes, nuts and seeds: This helps reduce the content of phytates and improve zinc assimilation.
Avoid simultaneous use of foods rich in zinc, with products containing phytates: For example, do not eat meat with whole grain bread.
Prepare food at low temperatures: High temperatures can destroy zinc.

Zinc and specific sports:

The need for zinc may vary depending on the sport and the intensity of training.

Endurance sports (running, swimming, cycling): Athletes involved in sporting endurance lose more zinc with later and need more zinc to maintain immune function and energy metabolism.
Power sports (heavy athletics, bodybuilding): Athletes involved in power sports need zinc for protein synthesis and muscle restoration.
Team sports (football, basketball, volleyball): Athletes involved in team sports need zinc to maintain immune function, energy metabolism and cognitive functions.

Conclusion: zinc – key component of sports nutrition

Zinc is an important trace element for athletes playing a critical role in immune function, muscle restoration, testosterone production, energy metabolism, antioxidant protection and cognitive functions. Adequate zinc consumption helps to maintain sporting results, prevent diseases and optimize the general state of health.

To achieve the optimal level of zinc, it is important to use foods rich in zinc, and take into account the factors affecting its assimilation. In some cases, it can be advisable to take zinc supplements, but it is important to consult a doctor or nutritionist in order to determine the optimal dose and form of the additive.

Careful nutrition planning and taking into account the needs of the body in zinc will allow athletes to maximize their sporting results and maintain excellent health.

Zinc for athletes: role and sources

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