What are minerals and why are they an essential part of every bodybuilder's diet? Find out how to properly use minerals and in what dosages. Minerals play an important role in the human body. They are found in bone tissue and various enzymes. As with vitamins, athletes need more minerals than ordinary people. Today we will take a closer look at the importance of minerals in bodybuilding.
Mineral functions
Some minerals are also present in hormones. It has long been known what an important role iron plays for hemoglobin. It is with the help of this mineral that oxygen is transported. In addition, some minerals are able to activate certain processes, are actively involved in the regulation of acid-base balance in the body.
Thanks to sodium and potassium, nutrients are delivered to the cell to ensure its normal functioning. Also, mineral elements play an invaluable role in the work of the heart, as well as skeletal muscles.
Salts of sodium and potassium have a great influence on the preservation of water in tissue cells. This is very important for the normal functioning of the cellular structure of the body.
Sodium functions and sources
The body needs different amounts of minerals. The greatest need of all is for sodium. The primary source of this element is table salt. The average daily requirement of the body for sodium is 10 to 15 grams.
Salt intake often exceeds the required limits. This product is used in various dishes. However, a high dosage of salt makes you thirsty, which in turn contributes to the accumulation of excess fluid in the body.
According to recent studies, high salt content in the diet can lead to hypertension. However, it should be remembered that other minerals are also needed in bodybuilding.
Potassium functions and sources
The average daily intake of potassium ranges from 4 to 6 grams. The standard set of foods consumed by the average person contains about 5-6 grams of the mineral. Its main suppliers are vegetables and fruits. So, for example, only one potato can provide the body with about 2 grams of potassium. In addition, bread and cereals contain a lot of this mineral element.
For the body, potassium is no less important than sodium. It plays a huge role in the functioning of cells and is not able to retain fluid, unlike sodium. The main task of the mineral is to stimulate the excitability of the muscles, to a greater extent it concerns the heart. With an insufficient level of potassium, convulsive contractions of skeletal muscles occur, the ability of the heart muscle to contract decreases, which leads to a violation of the rhythm of the heart.
When choosing food for compiling a diet, one should take into account the peculiarities of its metabolism in the body. During neuro-emotional stress and hormonal changes in athletes, there is an increase in the release of the mineral from the cellular structure and its subsequent excretion from the body.
Nervous and emotional stress can be the main reason for the lack of potassium in the body. Since most of this mineral is found in vegetables, they must be present in the nutrition program without fail. Its salts can partially compensate for the low level of the element.
Calcium functions and sources
The third essential mineral for the body is calcium. Its main task is to regulate the activity of the central nervous system. It should be noted that its daily requirement is not so great and is only about 0.8 grams. When using a standard set of products, the body can receive 1, 2 grams of the mineral within a day.
Dairy products contain a large amount of calcium salts, which account for more than 60% of all calcium consumed by humans. The mineral contained in dairy products is highly digestible. It should also be remembered that when eating a large amount of fatty foods, calcium is absorbed much worse. In addition, other substances, such as phytin and oxalic acid, can disrupt calcium metabolism.
Phosphorus functions and sources
Phosphorus is important not only as a separate mineral, but also for the absorption of calcium. Thus, the ratio of these two mineral elements is of great importance. The optimal combination of calcium and phosphorus is 1: (1.5-2). In this case, both elements are best accepted by the body.
Most phosphorus is found in the skeletal system. Also, the mineral is part of the main "accumulators" of energy for the body - creatine phosphate and ATP. Phosphorus is also found in other substances, for example, in catalytic proteins. The average daily requirement for phosphorus is about 1.2 grams. Almost all foods contain the mineral. It is absorbed better from animal products, but it is in the latter that more phosphorus is contained. The main sources of this mineral are vegetables and grains. For example, bread contains about 0.6 grams of phosphorus, and a standard set of vegetables is 0.33 grams.
Magnesium functions and sources
Mineral metabolism and the body's need for them are closely related. It is very easy to trace this connection using the example of magnesium, calcium and phosphorus. Magnesium is actively involved in the regulation of the central nervous system and affects the ability of muscles to contract.
The optimal ratio of magnesium and calcium content is 0.6 to 1. The average daily requirement for this mineral is 0.4 g. Cereals and bread contain the most minerals. It is also present in vegetables and animal products.
Trace elements and their functions
Trace elements are a large group of chemicals that are found in the body in low concentrations. The concentration of these substances is inferior to macronutrients (calcium, phosphorus, magnesium, potassium) tens, or even hundreds of times. Macronutrients interact with each other at the level of absorption in the gastrointestinal tract, play the role of transport and participate in metabolic processes.
Their interaction is very pronounced, and a lack of one substance can cause a deficiency of another. If the level of trace elements decreases below the established limits, then they are extracted by the body from the tissues. With their excess, the accumulation of substances occurs. The body possesses large reserves of macroelements, and the content of microelements in tissues is low.
How to use minerals in bodybuilding - watch the video:
Remember, micronutrients are just as essential as minerals in bodybuilding. However, the body's need for them is lower than for macronutrients.
