Bodybuilders and other athletes have a greater need for minerals than people who don’t train. Two reasons for that:
- 1) Minerals are crucial for supporting recovery and improving health for those who tax their systems with intense training.
- 2) Minerals are readily lost through sweat, so bodybuilders need to emphasize replacing them to avoid deficits.
Zinc is crucial for helping to heal wounds and boost immunity, and it also supports a healthy blood supply. In other words, it’s a mineral bodybuilders should emphasize through diet and supplementation. Zinc also supports sleep quality and recovery after hard workouts, and it improves your body’s ability to use calories you’ve consumed for fuel rather than shuttling them to storage as fat.
Bodybuilders should get in at least 30 milligrams of zinc daily. You can take zinc as a stand-alone or as a part of ZMA or your multivitamin. When you supplement ZMA, remember to take it on an empty stomach, preferably before you hit the sack. When you want to increase your zinc intake through food, the chart below features some of the best sources.
AIM TO GET IN AT LEAST 30 MILLIGRAMS OF ZINC PER DAY FROM FOOD AND SUPPS.