Posted on December 12, 2013 by Jenny Cromack

 

One of the critical factors of training is creating the right hormonal environment in the body. This is particularly important in strength training, without the correct diet the time you invest in the gym is not maximized.

Recent research is beginning to show that raised zinc levels in the diet improve post exercise testosterone, this is believed to be due to the fact that zinc enhances the conversion of androstenedione to testosterone, furthermore low zinc can cause greater aromatization in which testosterone is converted into estrogen in men, this is far from an ideal outcome if you are trying to improve body composition.

The recommended daily requirements for zinc are not large 11 milligrams for men and 8 milligrams for women, with a little more during pregnancy and lactation. Most people can reach these intakes with healthy eating. However, some groups may need to take more care. Vegans and vegetarians can be deficient and also individuals that train heavily i.e in excess of 3 hours per day.  Hitting these magic numbers can dramatically improve your performance…. However you can also take too much.

Taking zinc supplements in excess of 40 milligrams/day for men and women may not be safe on a long-term basis. This is the upper limit of safety set by most government authorities. At very high doses, zinc can cause diarrhoea, vomiting and cramps. With lesser amounts, zinc can block other essential minerals like copper, and cholesterol status can be adversely affected, especially the good, high density cholesterol.

In summary ensure that your getting enough zinc in your diet and supplement in times of high training particularly if there is a greater degree of muscle breakdown such as in typical resistance training programs.