Zinc is a critical mineral for our health, which is especially true for athletes who lose zinc through physical exertion. Regular training therefore results in an increased need for zinc, which, as studies show, cannot be fully consumed through one’s diet alone.
During physical exertion, the body loses zinc through sweat and increased metabolism. Regular training therefore requires increased zinc intake. A recent study with 1,400 participants showed that athletes have significantly lower zinc levels in their bloodstream than non-athletes.
It is difficult for athletes to maintain sufficient zinc levels from diet alone.
Food alone cannot supply athletes with the proper zinc levels. Therefore, the researchers recommend regular, but low-levels of, zinc supplementation for athletes. Sufficient levels of zinc not only improves performance, but the body can recover faster and strengthen the immune system. This is particularly important after physical exertion when our body is more vulnerable to infections (the so-called “open-window effect”).
What is zinc?
In our bodies, zinc is involved in numerous energy processes, especially during sports and athletic activity. Zinc strengthens the immune system and supports wound healing and is involved in the formation of skin, hair and nails. It also acts as an antioxidant in the body and is in critical demand for women during pregnancy.
Where does zinc occur?
Zinc is mainly found in animal foods such as meat, milk, fish, and eggs. Wholemeal products, spinach and oatmeal also offer a good supply of zinc. Vegans and vegetarians should pay particular attention to their zinc levels.
Why is zinc so important for athletes?
As review analysis by researchers of the University of Otago in Dunedin, New Zealand looked at the connection of zinc levels with physical exercise. The 926 athletes who were included in the study consumed 14 mg zinc per day, well above the recommended daily intake.
Nevertheless, the athletic activities lowered serum zinc levels of the athletes below those of the inactive control group. This points toward an increased requirement for zinc for atheletes. As a result of the study, researchers recommended including a low-dose supplement of zinc in addition to a balanced diet to ensure an adequate level of zinc.
Zinc can help the body during regeneration and keeps the “open window” for infections as small as possible.
The open-window effect
Athletes are susceptible to diseases of the upper respiratory tract due to stress during exercise. This is the result of a weakened immune system, particularly in the first 24 hours after exercise. This effect, also called the “open-window” effect, arises from our immune cells being busy “mopping up” cells set free by the micro-injuries to our muscles that occur during exercise. In addition, the stress hormones our body produces as a result of the exercise dampen our immune response. All this opens a “window” for pathogens of all kinds and leaves us susceptible to infection.
This “open-window” effect is a phenomenon that can occur all year round, however due to our higher risk for vitamin D deficiency and an already strained immune system, it is particularly pronounced during the cold months of the year. Unfortunately we cannot close this window completely but an adequate supply of nutrients such as zinc and prudent exercise in combination with sufficient phases of rest can help to minimize its impact.
Zinc thus strengthens the immune system, generally supports performance, and causes quicker physical regeneration. Additionally, the antidepressant properties of zinc have been proven as well.
Besides zinc, a sufficient supply of magnesium, iron and, as studies show, also the amino acid glutamine is very important for athletes. Probiotics also increase the body’s defenses and generally strengthen the immune system.
