Posts tagged minerals
Top 5 Supplements For Gaining Muscle Mass
1. Fish Oil- With enough Omega 3s you can put your body into an anabolic (building muscle) state. Fish oil is excellent at reducing inflammation soreness post work outs allowing you to begin the recovery process faster. It also improves insulin sensitivity; allowing more amino acids and glucose to reach the cells and therefore decreases recovery time. By loading a diet with the good fatty acids you can dramatically increase gains, especially if you have been stuck at a plateau.
2. Multi-vitamin- A good multi-vitamin can do wonders for gaining muscle mass and your overall health. The human body can not produce many of the vitamins and minerals it needs on its own, it must be supplemented. After a workout a cell needs all of the necessary components to synthesize protein if any of the components are defeceient or absent the cell will enter a catabolic state. When a cell is in its catabolic(muscle break down) state it can not begin the recovery process after a workout.
3. Pure Whey Protein- A pure whey protien source is an excellent source of protein for the body. Pure whey protein is low heat processed and the important proteins such as immunoglobulins are not denatured. Its purity gives it a high content of glutathione, a very anti-oxidant protein. Whey protein is a rich source of branched chain amino acids (BCAAs), containing the highest known levels of any natural food source. BCAAs are important for athletes since unlike the other essential amino acids, they are metabolized directly into muscle tissue and are the first ones used during periods of exercise and resistance training. Whey protein provides the body with BCAAs to replenish depleted levels and start repairing and rebuilding lean muscle tissue. Whey protein is also very soluble, easy to digest protein and is efficiently absorbed into the body. It is often referred to as a “fast” protein for its ability to quickly provide nourishment to muscles.
4. Carbohydrate Powders- Carbohydrate Powderworks as a source of high quantum of complex carbohydrates to the body and help it to undertake rigorous exercise and weight lifting regimes. Carbohydrate powder is designed as the dietary supplement so that your body gets nutritional benefits and stabilizes the levels of blood sugar throughout the day. The carbohydrate powder is highly recommended for pre as well as post work out supplement regimes so that your body remains in good health and shape. The powder quickly delivers glucose to the blood and raises the insulin levels. This translates into faster muscle glycogen repletion after intense workouts or competitions.
5. Post Work Out Nutrients and Meal- Immediately after exercise or workout it is critial to put the body into a state of positive protien balance. Protein balance is not just about muscle. If the body remains in a negative protein balance for too long, every cellular function can be negatively affected. Clinicians recognize the fact that a negative protein balance is a downward spiral that has similarities in both intense training and sever illness. With proper nutrition and supplementation it can be halted. It can be halted by stopping protein breakdown with insulin. Insulin increases protein synthesis by 67% compared to protein synthesis without insulin. Insulin levels can be raised with the consumption of carbohydrates.
Research has shown that liquid nutrition is the only option to rapidly supply the body with the carbohydrates and proteins it needs in a timely manner. A properly designed post-workout shake consumed within 10-15 minutes after a workout can dramatically increase and eliminate any hormonal trauma caused by exercise. It is a good idea to consume a shake and as soon as that has digested a well balanced meal to fuel the body for your next workout.
Minerals
Minerals- Minerals are very unique inorganic substances that work synergistically with vitamins and nutrients in the body to metabolize cellular reactions. Athletes with low Mineral levels can run into problems surrounding endurance, bone density, and muscle function. That is why as an athlete it is crucial to have the correct levels of Minerals available for cellular functioning. Mineral nutrients, which the body cannot produce, must be supplied through proper diet. Minerals are divided into two different classes; macro-minerals and micro-minerals. Here we have outlined the optimum levels for athletes and non-athletes, in addition we also have information on deficiencies and what are good food sources to replenish a deficiency.
Macro-Minerals:
Calcium-Calcium is a critical mineral used by the body to strengthen the bones and teeth. It also plays a role in nerve signaling and blood cell formation. Athletes are advised to take Calcium to reduce the chances that they may have bone fracture. There has been no direct correlation to Calcium intake and performance; however athletes often are advised to take Calcium supplements to reduce the risk of injury. Specifically a bone fracture or break that may be career ending, hence athletes should ensure adequate Calcium intake to ensure proper bone density.
Calcium Guide
| Elemental Symbol | Ca |
| Average Dietary Intake Needed | 1,000 mg/day |
| Athletic Dietary Intake Needed | 1,400 mg/day |
| Functions | Aids in normal bone development and bone strength, nerve signaling, muscle contractions, and cellular enzyme activity . |
| Where to Find | Calcium fortified foods, dairy products, dark green vegetables |
| Signs of Deficiency | Poor muscle function, low bone density, osteoporosis |
Phosphorus- Phosphorus is largely involved compounds called ATP (adenosine triphosphate) which is the body’s main source of energy in muscular work. Phosphorus is also used by the body for the development of healthy teeth and bones. The majority of phosphorus in the body exists in a bound state with Calcium, known as creatine phosphate. Because of phosphorus use in muscular work, studies have shown that athletes given supplemental doses have improved endurance and strength. Serious athlete’s whose training is long and extensive should be sure their diet allows for adequate phosphorus intake.
Phosphorus Guide
| Elemental Symbol | P |
| Average Dietary Intake Needed | 700 mg/day |
| Athletic Dietary Intake Needed | 1,400 mg/day |
| Functions | Main component in ATP, used for cellular respiration, aids in bone and teeth development |
| Where to Find | Whole grain breads and cereals, foods with high protein content |
| Signs of Deficiency | Loss of muscular strength, low bone density osteoporosis |
Magnesium- Magnesium is a mineral that is needed in the body for over 250 cellular reactions in which food is converted into products used by the body. Magnesium in essential for the human metabolism and the proper functioning of the nervous system. However, magnesium is easily lost from the body through sweat loss and it is important for athletes training in humid and hot climates to take careful note of their magnesium intake. Magnesium supplements have been shown to increase physical performance and endurance.
Magnesium Guide
| Elemental Symbol | Mg |
| Average Dietary Intake Needed | 375 mg/day |
| Athletic Dietary Intake Needed | 650 mg/day |
| Functions | Used in muscle contraction, synthesis of enzymes and proteins, aids in lactose digestion, and nerve signaling. |
| Where to Find | Dairy products, whole great breads and cereals, dark green vegetables, fresh fruits |
| Signs of Deficiency | Loss of muscular strength and cramping |
Sodium- Sodium is most often used in the body to regulate water balance and pH levels of cells. Sodium is important to athletes because it helps drive the urge to drink therefore maintaining proper blood volume. Correct blood volume levels are key in athletic performance, they allow for the speedy removal of waste and delivery of nutrients to the cells. Due to the increased loss of fluids in athletes they are advised to consume more than the recommend amount of sodium, especially in humid or hot climates.
Sodium Guide
| Elemental Symbol | Na |
| Average Dietary Intake Needed | 1.5 g/day |
| Athletic Dietary Intake Needed | 5-7 g/day |
| Functions | Used in Fluid balance, pH balance, and muscle contraction. |
| Where to Find | Salty foods; pretzels, nuts, cheese, and chips. |
| Signs of Deficiency | Loss of muscular strength, cramping, vomiting, and nausea. |
Chloride- Chloride is used by the body to maintain proper fluid levels within cells. It plays a key role in ensuring the normal blood osmolarity that is needed to carry out proper cell functioning. Like sodium, chloride is easily lost through sweating, so athletes training in humid or hot climates must take careful note of their chloride consumption.
Chloride Guide
| Elemental Symbol | Cl |
| Average Dietary Intake Needed | 2.5 g/day |
| Athletic Dietary Intake Needed | 3-5 g/day |
| Functions | Used in Fluid balance, and pH balance |
| Where to Find | Salty foods; pretzels, nuts, cheese, and chips. |
| Signs of Deficiency | Cramping, vomiting, and nausea. |
Potassium-Potassium in an intracellular electrolyte involved in nervous system functioning and muscle contraction throughout the body. Potassium is easily lost through perspiration, and athletes who engage in sports with heavy fluid loss are advised to replenish their potassium levels as to prevent cramping and muscle failure.
Potassium Guide
| Elemental Symbol | K |
| Average Dietary Intake Needed | 2.2 g/day |
| Athletic Dietary Intake Needed | 3-5 g/day |
| Functions | Fluid balance and nerve signaling |
| Where to Find | Salty foods; pretzels, nuts, cheese, and chips. |
| Signs of Deficiency | Cramping and vomiting |
Micro Minerals:
Iron-Iron is the main component in the formation of red blood cells (hemoglobin) and muscle cells (myoglobin). Iron levels also show a connection between things such as immune system, learning ability, and attention span; individuals with low levels of iron have shown deficiencies in all of these processes. Iron deficiency is known as anemia and often occurs during periods of growth because of the rapid growth of new red blood cells. Athletes with anemia experience shortness of breath and decreased endurance because of the lack of effective red blood cells. While iron supplements do not improve performance deficiencies almost always do.
Iron Guide
| Elemental Symbol | Fe |
| Average Dietary Intake Needed | 10 mg/day |
| Athletic Dietary Intake Needed | 10 mg/day |
| Functions | Aids in immune system, metabolism, and protein synthesis. |
| Where to Find | Eggs, whole grain breads and cereals, various nuts, fish, and meat |
| Signs of Deficiency | Loss of endurance and ability to heal wounds |
Zinc- Zinc is used by the body for normal growth, wound healing, and proper immune system functioning. Zinc also plays a key role in the production of natural antioxidants and in the removal of carbon dioxide from red blood cells. Normal zinc levels have been correlated with proper ability to recover from workouts.
Zinc Guide
| Elemental Symbol | Zn |
| Average Dietary Intake Needed | 10 mg/day |
| Athletic Dietary Intake Needed | 13 mg/day |
| Functions | Aids in immune system, metabolism, and metabolism |
| Where to Find | Meat, eggs, fish, various nuts, and vegetables |
| Signs of Deficiency | Loss of ability to heal wounds and |
Selenium- Selenium is used by the body to destroy free radicals that cause oxidative stress. Studies involving selenium have shown improved recovery and healing times in athletes who have normal levels of selenium. However, high levels of selenium have been shown to be toxic so athletes should be cautious in monitoring their intake of selenium.
Selenium Guide
| Elemental Symbol | Se |
| Average Dietary Intake Needed | 55 mcg/day |
| Athletic Dietary Intake Needed | 55 mcg/day |
| Functions | Aids in repairmen of oxidative damage |
| Where to Find | Meat, eggs, fish, various nuts, and vegetables |
| Signs of Deficiency | Slowed recovery |
