5. Sodium
As most bodybuilders know, Sodium is an electrolyte that plays a vital role in the regulation of body fluids. The level of sodium in the body determines the amount of water the body will 'hold', and high intakes can cause body tissues to swell. (It is not uncommon to look like 'Quasibloato' and be up to two pounds heavier the morning after scarfing down a Big Mac and large fries.) Although a normal diet usually contains a reasonable amount of sodium, be careful not to limit sodium intake too much at contest time to get an ultra shredded look. An excessively low sodium intake turns on protective mechanisms within the body that cause sodium and water retention. Finally, keep in mind that sodium plays a major role in resistance training; its function in nerve impulse transmission and muscular contraction is critical to bodybuilders. Dietary sodium isn't all that bad, it's having the right amount that's important.
4. Chromium
The trace element Chromium is the key part of glucose tolerance factor, a substance that help insulin bind to its receptors on tissues. In other words, Chromium help insulin do its job of transporting glucose, amino acids and fatty acids into cells. Athletes probably need more Chromium than nonathletes, but whether chromium is truly anabolic is a bone of contention among scientists. The fact is that chromium appears to help glucose metabolism and probably helps in lipid metabolism but has not yet been clearly established to increase lean body mass. Claims of ripped, freakish physiques from chromium supplementation are premature, to say the least. However, this mineral weighs in at number four because athletes must become more familiar with its role in physiology.
Think Zinc for growth. That's right, the mineral zinc is involved in virtually all phases of growth. Even more critical for bodybuilders, studies have shown that high intensity exercise stimulates excessive zinc loss. Further, diets of some athletes have been found to be low in zinc. This potential double edged sword, excess loss coupled with possible low intakes, moves zinc into our number three position. If you're not mindful of your zinc intake, your growth may be stymied.
2. Calcium
The most abundant mineral in the body, Calcium is the second most important mineral for bodybuilders. There are several reasons for this.
Bodybuilders may have difficulty maintaining the needed 1:1 calcium to phosphorus ratio. First, many lifters try to avoid dairy products (containing calcium) because of a relatively unfounded fear that they will 'smooth them out'. Second, a typical bodybuilding diet is high in protein, meaning that it's also high in phosphorus (further throwing off this ratio) and causes excess amounts of calcium to be excreted in urine.
Calcium is the primary mineral involved in muscular contraction (ever head of calcium ions in the 'sliding filament theory of muscular contraction'?)
The structural stress from weight training requires a steady supply of calcium to maintain high bone density.
Female athletes need to be especially careful of their dietary calcium intake, as low estrogen levels can contribute to decreased calcium absorption and increased calcium loss. Also, keep in mind that Vitamin D help with calcium absorption, making vitamin D fortified dairy products a good source of this mineral.
1. Magnesium
Magnesium takes the number one spot not only because it has a theoretical mechanism of action (a plausible way it can help bodybuilders) but also due to recent studies identifying the performance enhancing benefits of magnesium supplementation.
Magnesium's role in bodybuilding revolves around energy production and protein synthesis. Studies on many different types of athletes have revealed excessive magnesium losses in sweat. Unfortunately, bodybuilders probably don't make up for these losses in their diets, as many food high in magnesium (nuts, legumes, etc) do not typically top a bodybuilder's grocery list.
Brilla and Haley from Western Washington University in Bellingham recently published the results of a research study in which magnesium supplemented lifters exerted greater quadriceps force that unsupplemented lifters. Considering magnesium's role in bodybuilding, factors leading to a possible suboptimal magnesium status in athletes and results of research such as this, it's not hard to see why so many sports nutrition specialists working with strength / power athletes are excited about magnesium's potential.
Conclusion
One word of caution. Minerals are critical for peak performance. However, overdosing on one or all of these elements can spell disaster. Too much of one mineral can cause a functional imbalance of another mineral or cause negative side effects without the original benefits. Too much zinc, for example, can lead to problems with lowered HDL levels (the 'good' cholesterol). The bottom line is to make sure you get what you need and not to megadose.
Remember, minerals may be more important for athletes than many of the nutrients that provide calories precisely because of their often unique physiological functions. In particular, these 10 minerals may prove especially critical for bodybuilders because of their nutritional status for athletes and their roles in growth, energy production and muscular contraction. Don't brush off these critical dietary components. After all, it's the little things that count.
This article was written by Bob Lefavi, and Timothy C. Fritz. Bob Lefavi, PhD, is an assistant professor in Georgia Southern University's graduate health science program, located at Armstrong State College, Savannah, Georgia. He was the 1990 IFBB North American bantamweight champ, and was runner up in the 1989 USA, and 1992 Nationals in that weight class. Timothy C. Fritz, B. Nutr. Sc., is a graduate research assistant in Georgia Southern University's exercise science program in Statesboro, Georgia.
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