Unlock your peak performance: How zinc and magnesium supercharge sports recovery

Zinc and magnesium play crucial roles in supporting athletic performance and overall health.

Athletes, in particular, often have higher nutrient needs due to increased physical demands. Understanding the benefits of these two minerals can help you optimise your performance and recovery strategies.

Importance of zinc for athletes

Zinc is involved in numerous physiological processes that are vital for you as an athlete, particularly in the following domains.

Immune function: Intense training can temporarily weaken the immune system, making athletes more susceptible to illnesses. Zinc supports immune function, helping you stay healthy and able to maintain consistent training schedules.

Muscle repair and growth: Zinc is crucial for protein synthesis, which is essential for repairing and building your muscle tissue after strenuous exercise. This process is vital for athletes aiming to recover quickly and adapt to training stimuli.

Energy metabolism: Zinc plays a role in converting food into energy, which is vital for sustaining your endurance during prolonged physical activity. This mineral helps optimise your body's energy production pathways, supporting your athletic performance.

Antioxidant defence: Exercise increases oxidative stress in your body, leading to the production of free radicals that can damage cells. Zinc acts as an antioxidant, helping to neutralise these free radicals and protect your cells from oxidative damage.

Benefits of magnesium for athletes

Magnesium is another critical mineral that offers you several athletic benefits, which are summarised below.

Muscle function and performance: Magnesium plays a key role in muscle contraction and relaxation. Adequate magnesium levels can help prevent muscle cramps and spasms during exercise, contributing to better performance and reduced injury risk.

Energy production: Similar to zinc, magnesium is involved in energy metabolism, specifically in the production of adenosine triphosphate (ATP), the primary energy currency of cells. This mineral is essential for maintaining your high energy levels during intense physical activity.

Electrolyte balance: Proper electrolyte balance is crucial for hydration and muscle function. Magnesium helps regulate your electrolyte levels, supporting optimal hydration status and your overall performance.

Bone health: Athletes are at risk of bone injuries and stress fractures due to repetitive impact and high training loads. Magnesium supports your bone health by assisting in the absorption and metabolism of calcium and vitamin D, essential nutrients for bone strength.

Recommended daily intake

In Australia, the Recommended Dietary Intake (RDI) for magnesium and zinc varies based on age, sex, and life stage. Here is a summary of the adolescent/adult RDIs for both nutrients.

Incorporating zinc and magnesium into your diet

Food sources: Zinc can be found in lean meats, seafood, nuts, seeds, and whole grains. Magnesium-rich foods include leafy green vegetables, nuts, seeds, whole grains, and legumes.

Supplementation: Athletes should consider supplementation under the guidance of a healthcare provider to ensure they meet their specific nutrient needs without exceeding safe levels. Forms such as zinc gluconate or magnesium citrate are commonly used and well-absorbed (scroll down for more information on supplements).

How to maximise absorption: While the absorption of magnesium and zinc from food is relatively low, there are ways to boost magnesium absorption from foods and supplements.

Choose Bioavailable Forms: Opt for highly bioavailable forms such as magnesium citrate or glycinate and zinc picolinate or citrate. These forms are better absorbed by the body compared to others like magnesium oxide or zinc sulfate.

Avoid High-Calcium Foods: High-calcium foods and supplements can interfere with the absorption of both magnesium and zinc. It’s best to take magnesium and zinc supplements separately from calcium-rich foods or supplements.

Consistent Intake: Regular, moderate intake of these minerals is more beneficial than sporadic high doses. Consistency helps maintain stable levels in the body, supporting optimal athletic performance and recovery.

Different forms of zinc and magnesium supplements

While both minerals are naturally present in various foods, athletes may benefit from supplementation to meet increased demands. Various forms of these supplements are available, each with unique benefits. Selecting the right form can help you maximise your performance and recovery benefits.

Zinc supplements: come in various forms, including zinc gluconate, zinc citrate, zinc sulfate, and zinc acetate. Each form varies in bioavailability and absorption rates. Zinc gluconate and zinc citrate are commonly used due to their high absorption, while zinc sulfate is often used for its cost-effectiveness in treating deficiencies.

Magnesium supplements: include magnesium citrate, magnesium oxide, magnesium glycinate, and magnesium chloride. Magnesium citrate and glycinate are highly absorbable and gentle on the stomach, making them popular choices. Magnesium oxide, while less absorbable, is cost-effective and commonly used. Magnesium chloride is well-absorbed and often used in topical applications.

Side effects of magnesium and zinc supplements of relevance to athletes

While magnesium and zinc supplements offer numerous benefits for athletes, they can also have side effects if not taken properly. It’s best to be aware of the effects of a supplement on your body before race day.

Magnesium supplements: can cause side effects in athletes, including gastrointestinal issues such as diarrhoea, nausea, and cramping, particularly with high doses or poorly absorbable forms like magnesium oxide. Overuse may lead to hypermagnesaemia, presenting symptoms like muscle weakness, lethargy, and irregular heartbeats. Athletes should be cautious with dosage, opting for more absorbable forms like magnesium citrate or glycinate, and consult with healthcare professionals to avoid potential adverse effects and ensure optimal performance and recovery. Magnesium supplements can also interfere with certain medications, such as antibiotics and diuretics.

Zinc supplements: can cause side effects in athletes, including nausea, vomiting, diarrhoea, and stomach cramps, especially when taken on an empty stomach or in high doses. Chronic excessive intake may lead to copper deficiency, weakened immune function, and altered cholesterol levels. Some athletes may experience metallic taste and reduced sense of smell. It's important for athletes to adhere to recommended dosages and consult with healthcare professionals to avoid adverse effects and ensure balanced nutrition for optimal performance and health.

For athletes, it's crucial to monitor supplement intake to avoid these side effects. Consulting with a healthcare professional can help tailor supplement use to individual needs, ensuring optimal benefits without adverse effects. Proper dosing and timing can enhance performance and recovery while minimising potential risks.

Conclusion

In conclusion, zinc and magnesium are essential minerals that play pivotal roles in supporting athletic performance, recovery, and overall health. From enhancing muscle repair and growth to supporting immune function and energy metabolism, these minerals are crucial for athletes striving to optimise their training outcomes. Whether through dietary sources or supplementation, ensuring adequate intake of zinc and magnesium can help you to maintain peak performance and achieve your competitive goals.

By prioritising these minerals as part of a well-rounded nutrition plan, athletes can effectively support their bodies' needs and enhance their capabilities both on and off the field. Embracing the benefits of zinc and magnesium is not just about athletic performance but also about promoting your long-term health and resilience in the face of rigorous training demands.

---

References

Deuster, P. A., & Singh, A. (2017). Zinc: an essential micronutrient. American Journal of Lifestyle Medicine, 11(3), 225-227.

Lukaski, H. C. (1995). Micronutrients (magnesium, zinc, and copper): are mineral supplements needed for athletes? International Journal of Sport Nutrition, 5(Suppl), S74-S83.

Lukaski, H. C. (2004). Vitamin and mineral status: effects on physical performance. Nutrition, 20(7-8), 632-644.

Maggini, S., Wenzlaff, S., & Hornig, D. (2010). Essential role of vitamin C and zinc in child immunity and health. Journal of International Medical Research, 38(2), 386-414.

Nielsen, F. H., & Lukaski, H. C. (2006). Update on the relationship between magnesium and exercise. Magnesium Research, 19(3), 180-189.

Rosanoff, A., Weaver, C. M., & Rude, R. K. (2012). Suboptimal magnesium status in the United States: are the health consequences underestimated? Nutrition Reviews, 70(3), 153-164.

Saris, W. H., Mervaala, E., & Sels, J. P. (2000). Magnesium, electrolyte balance, and exercise. Clinical Chemistry and Laboratory Medicine, 38(7), 694-697.

Volpe, S. L. (2007). Magnesium and the Athlete. Current Sports Medicine Reports, 6(4), 279-282.

Wienecke, K., & Gruzelier, J. H. (2015). Zinc supplementation in sports and physical performance. Journal of Human Kinetics, 47, 5-15.

Zhao, J., & Hu, X. (2017). Zinc and other micronutrients in sports performance. Journal of Physical Fitness, Medicine & Treatment in Sports, 1(5).