Universal Nutrition Forum

Zinc or sink: think Zinc won't help you gain mass? Zinc again
Flex , July, 2003 by Jim Wright

So what's the big deal with zinc? How did it become part of the bodybuilder's arsenal?

Zinc is an essential mineral and an antioxidant. It stimulates the activity of approximately 100 enzymes, which are substances that promote biochemical reactions in a body. Zinc also supports normal growth and development during pregnancy, childhood, adolescence and - most important to you -- in response to pushing heavy iron consistently and intensely. Assuming you aren't pregnant or a toddler, that's why you want zinc. It's essential for growth and repair of muscle tissue after training, which is when muscles really grow.

That's the big deal with zinc. ZINC PARADOX Zinc is a micronutrient that's a bodybuilding paradox, in that you need zinc to help recover from hard training, but hard training and certain strict diets can often lead to decreases in blood levels of zinc. Bodybuilders who eat refined-carbohydrate low-calorie diets may need extra minerals, especially zinc.

Since zinc is an antioxidant, a deficiency in it can lead to a greater likelihood of overtraining symptoms and increased susceptibility to colds, flu and disruption of the balance and levels of hormones that promote muscle growth. Obviously, the solution is supplementing with zinc and choosing foods that contain significant quantities of it (see "Food Counts: Zinc by the Numbers" sidebar).

No single laboratory test adequately measures zinc's nutritional status. Low-calorie diets and digestive problems can lead to zinc deficiency. Vegetarians may need as much as 50% more zinc than carnivores because of the lower absorption of zinc from plant foods. Diarrhea results in a loss of zinc. Alcohol, although not likely a factor for serious bodybuilders, decreases the absorption of zinc and increases loss of it through urine.

Signs of zinc deficiency include growth retardation, hair loss, diarrhea, weight loss, delayed healing (and recovery!), impotence, eye and skin lesions, lethargy and loss of appetite. Not pretty. MINERALS WITH ATTITUDE As with all nutrients, absorption issues are as important as intake. Although we advocate at least 15 milligrams (mg) of zinc per day, it's important to consider what you take it with or you won't absorb it properly.

Large amounts of iron (greater than 25 mg) in supplements may decrease zinc absorption, as can iron in solutions. Taking iron supplements between meals can help decrease their effect on zinc absorption. Of course, it's highly unlikely that any bodybuilder on a good basic diet would even consider supplementing with iron at that level (or even close).

The interaction with other minerals and absorption issues are why the zinc-based supplement ZMA has been so popular. ZMA (zinc-magnesium aspartate, plus vitamin [B.sub.6]) deals with the long-noted importance of zinc and magnesium. The novelty of ZMA is that research shows scrupulously and unassailably that it affects testosterone levels. Taken on an empty stomach before bedtime, ZMA has helped hard-training bodybuilders sleep better, reduce cramping and generally enhance recovery. ZMA's popularity underscores the importance of the zinc component for bodybuilding nutrition.

PRIMITIVE DIETS, BIGGER MUSCLES

I like to take the body's viewpoint to get an objective practical read on nutrients. What has the human gut evolved to receive in terms of minerals? Look at the so-called caveman or primitive diet. It was rich in soil minerals, because washing food was not a priority. This means our bodies became used to functioning on a high level of inorganic forms of minerals.

Primitive man's plant foods were more concentrated with nutrients than modern man's water-bloated mutant foodstuffs. Cavemen had a higher intake of inorganic and organic minerals from plant foods. The same plants were high in fiber, mostly insoluble, which can slow down and inhibit mineral uptake, especially from inorganic sources.

Thus, our bodies learned to pick out minerals from the organic chelates and then take whatever inorganic source minerals were left over after all the sorting out of solubilization and competition between forms. The total intake of minerals per calorie consumed in the real old days was three to four times higher than what we get now (in my opinion), so our bodies received enough minerals then. Of course, we're not cavemen anymore, although some of us may act otherwise. At least we don't eat like them.

The bottom line is that our bodies prefer organic forms of minerals and can certainly use the inorganic forms, but with about 20% less efficiency -- which is good enough most of the time. This means ZMA is probably as well absorbed as any other mineral forms and better absorbed than some. This small difference is magnified during periods of semideficiency (poor intake), increased demands (heavy workouts) or disease.

ZMA supplies minerals more efficiently and adds a twist: the testosterone angle. Can other forms of zinc and magnesium do the same things as ZMA? Maybe. There are studies predating ZMA that show zinc or magnesium supplements improve weight-lifting performance, but none looked at testosterone. Studies on multivitamins multiminerals were often poorly conducted, and they were often inaccurate or misleading. The ZMA research asked the right questions and got good answers. Zinc, as the linchpin of ZMA and valuable in its own right, will continue to be an essential supplement in the bodybuilder's arsenal.

RELATED ARTICLE: FLEX QUICK-FIX GUIDE: ZINC

What is it? Zinc is an essential mineral and antioxidant found in foods and available in various supplement forms.

What does it do? Zinc delivers several benefits. An antioxidant that helps enhance the immune system, zinc is essential for muscle growth and tissue repair, and it is especially useful as a supplement for hard training and for those in strict low-calorie dieting modes.

Is it found in whole foods? Yes, especially in meat (see "Food Counts: Zinc by the Numbers"). Oysters contain more zinc per serving than any other kind of food.

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How much should I take? Take at least 15 mg per day, with or without food. Keep in mind that other minerals, such as iron, may negatively affect zinc absorption.

ZMA and the buddy system. Zinc has been found to work particularly well with fellow mineral magnesium. This discovery led to the development of ZMA (zinc-magnesium aspartate, plus vitamin [B.SUB.6]). This form should be taken before bedtime on an empty stomach in doses recommended by the manufacturer.

Can you take too much zinc? Not likely, but don't overdo it. Zinc toxicity has been seen in both acute and chronic situations. Intakes of 150-450 mg of zinc per day have been associated with low copper status, altered iron function, reduced immune function and reduced levels of high-density lipoproteins (a.k.a. good cholesterol).

FOOD COUNTS: ZINC BY THE NUMBERS

Red meats and poultry provide the majority of zinc in the American diet. Other good sources include oysters (which contain more zinc per serving than any other food), beans, nuts, some seafood, whole grains, fortified breakfast cereals and dairy products. Zinc absorption is higher in diets based on animal proteins than on plant proteins. Phytates, which are found in whole-grain breads, cereals, legumes and other products, can reduce zinc absorption.

SELECTED SOURCES OF ZINC

FOOD MILLIGRAMS % DV *

Oysters, battered and fried, 6 16.0 100
medium
Breakfast cereal, fortified with 15.0 100
100% of the DV for zinc per
serving, 3/4 cup
Beef shank, lean only, cooked, 3 oz 8.9 60
Beef chuck, arm pot roast, lean 7.4 50
only, cooked, 3 oz
Beef tenderloin, lean only, cooked, 4.8 30
3 oz
Pork shoulder, arm (picnic), lean 4.2 30
only, cooked, 3 oz
Beef, eye of round, lean only, 4.0 25
cooked, 3 oz
Breakfast cereal, fortified with 3.8 25
25% of the DV for zinc per
serving, 3/4 cup
Chicken leg, meat only, roasted, 1 2.7 20
leg
Pork tenderloin, lean only, cooked, 2.5 15
3 oz
Pork loin, sirloin roast, lean 2.2 15
only, cooked, 3 oz
Yogurt, plain, low fat, 1 cup 2.2 15
Chicken breast, skinless, roasted, 1.8 10
1 breast
Baked beans, canned, with pork, 1/2 1.8 10
cup
Baked beans, canned, plain or 1.7 10
vegetarian, 1/2 cup
Cashews, dry roasted, unsalted, 1 1.6 10
oz
Yogurt, fruit, low fat, 1 cup 1.6 10
Pecans, dry roasted, unsalted, 1 oz 1.4 10
Raisin bran, 3/4 cup 1.3 8
Chickpeas, mature seeds, canned, 1.3 8
1/2 cup
Mixed nuts, dry roasted with 1.1 8
peanuts, unsalted, 1 oz
Cheese, Swiss, 1 oz 1.1 8
Almonds, dry roasted, unsalted, 1 1.0 6
oz
Walnuts, black, dried, 1 oz 1.0 6
Milk, any kind, 1 cup .9 6
Cheese, Cheddar, 1 oz .9 6
Cheese, mozzarella, part skim, low .9 6
moisture, 1 oz
Beans, kidney, California red, .8 6
cooked, 1/2 cup
Peas, green, frozen, boiled, 1/2 .8 6
cup
Oatmeal, instant, low sodium, 1 .8 6
packet
Flounder/sole, cooked, 3 oz .5 4

* The Daily Value (DV) for zinc is 15 mg. The percent DV (%DV) listed on
the nutrition facts panel of food labels tells adults what percentage of
the DV is provided in one serving, based on a 2,000-calorie diet.
COPYRIGHT 2003 Weider Publications
COPYRIGHT 2008 Gale, Cengage Learning