Important mineral
It’s no surprise that athletes need more zinc than sedentary people. The variety of functions of zinc is due to its role in stabilizing enzymes, somewhat like vitamin C. It performs more functions than other micronutrients combined.
How much is required?
The recommended daily intake of zinc is 11 mg for adult men, 8 mg for women, and 13 mg for women who are pregnant or breastfeeding. However, these recommendations are based on outdated measurement methodologies that underestimate zinc requirements by almost 50%. Adding an approximately 20% increase in zinc requirements for those who exercise intensely, the recommended daily intake is:
- 20 mg for men
- 14 mg for women
There are only a few limited storage sites for zinc in the body, so it must be consumed regularly, ideally daily.
Foods High in Zinc
- Oysters
- Beef liver
- Crab meat
- Beef, minced meat
- Veal
- Chicken (red meat)
- Shrimps
- Pork
- Legumes
- Nuts
- Rice and pasta
Without red meat, organ meats, or shellfish in the diet, it is difficult for an athlete to get enough zinc. Most starches are not the best sources because phytic acid in legumes and grains reduces the bioavailability of zinc by ~20%.
For a sufficient amount of this micronutrient, you need to consume about 1 kg of chicken per day, more than 300 g of nuts or almost 0.5 kg of beans. Not surprisingly, global zinc deficiency is estimated to affect between 17.3% and 31% of the population, and female bodybuilders also often do not consume enough zinc.
Main practical recommendation
Zinc intake mainly requires daily consumption of red meat or shellfish. If you don’t eat them, you should probably add a zinc supplement. But first, consult your doctor.