Micronutrients are vitamins and minerals that play numerous important roles in the functioning of the body and brain. Athletes pay a lot of attention to their macros: protein, carbs and fat. But they often fall short of getting enough micronutrients for bodybuilding and optimal health, says Body Transformation Female Coach Aditya Shrivastava
Both macronutrients and micronutrients are essential parts of a healthy diet. We need to consume macronutrients in the form of protein, carbs and fat to fuel and maintain the structure of our bodies. Micronutrients are needed for a wide range of functions in our brain and body. They support the nervous system, strengthen bones and build muscles.
In this article, we will cover such important micronutrients for bodybuilding.
Key micronutrients for bodybuilding
As a part of a balanced diet, there are too many micronutrients. But some of them are particularly essential for active athletes and bodybuilders. These include:
Vitamin B
Vitamin B is extremely important for athletes as it plays a major role in energy production. All the complex vitamins B1, B2, B3, B5, B9, and B12 affect mood, immunity and gut microbiome. These are also necessary for glycogen breaks down, protein formation and metabolism. Vitamin B deficiency may cause weakness, fatigue, anemia, weight loss and anxiety.
Where to get: you can get adequate vitamin B from a variety of foods such as beans, wholegrain, nuts, meat, eggs and leafy greens.
Calcium
Calcium is an essential micronutrient for building bone strength. Besides, it supports muscle function, maintains hormonal balance and helps cells to communicate. Athletes involved in heavy weight lifting may require more calcium than an average person. A recent study indicates that calcium may also play an important role in fat excretion. https://pubmed.ncbi.nlm.nih.gov/19493303/
Magnesium
Magnesium doesn’t only play a huge role in metabolizing energy, but it can reduce stress and improve sleep. One of the best benefits of magnesium is to relax your muscles and provide all-around recovery from training. Low levels of magnesium can lead to muscle cramps, fatigue and eventually halt your performance.
Vitamin D
Vitamin D is an essential micronutrient for your bone health. Besides that, it also promotes healthy testosterone levels and boosts mood. One study showed that supplementing with vitamin D can increase testosterone levels by 20%. https://pubmed.ncbi.nlm.nih.gov/21154195/ Getting around 15 mins of full-body sun exposure can produce enough vitamin D for the day. But if your lifestyle doesn’t allow you to get regular sunshine, then you may be deficient in vitamin D. In that case, supplementation is often recommended.
Zinc
Zinc is another one of the important micronutrients for bodybuilding. It is known to boost immunity, nutrient absorption, and testosterone level. Zinc is also helpful in reducing inflammation and providing fast recovery from training. Athletes must include enough zinc in their diets.
Iron
Iron is essential to transport oxygen throughout our bodies. It is a critical component found in haemoglobin and myoglobin, two proteins that deliver oxygen to the body. Iron also promotes immunity, fights oxidative issues, and supports the development of the body.
Final word
While some key micronutrients are highlighted here, athletes need all the other ones to perform at the highest level. If you eat adequate calories, track macro and include whole food, chances are you are getting the majority of them. But if you are involved in high-intensity exercise, it’s easy to get deficient in some micronutrients. Thus, you should be on the lookout for micronutrients for bodybuilding. It is best to speak to a nutritionist before making big changes to your diet.
About AnExtraRep
AnExtraRep is a body transformation and fitness agency headed by Aditya Shrivastava. Aditya is into bodybuilding for the last 19 years and is known for his practical and solid knowledge.
He is also a certified fitness trainer with I.S.S.A.
Over the last 9 years, his company has been Transforming over 2000 people every year from body to mindset about fitness.
Aditya helps those who want to stay fit. Not only looking in great shape but also disease-free with a happier lifestyle.
Read More about AnExtraRep Body Transformation Program at AnExtraRep’s 12 Week Transformation Program