Gone are when a bodybuilder’s diet had to be monotonous and monochromatic.
Until a specific time ago, fruit in a bodybuilder’s finishing diet was considered a mistake.
But, in this post, you will better understand why micronutrients are essential for diet and training.
Table of Contents
Are Micronutrients Necessary In Hypertrophy?
Research papers on the eating habits of bodybuilders published 10, 15, and 20 years ago show deficiencies in the intake of micronutrients such as vitamin D, calcium, zinc, magnesium, and iron in the diet of bodybuilders.
But the deficiency in the intake of micronutrients is not a particularity of the past.
A 2018 survey of bodybuilders showed that more than half of the individuals evaluated consumed less than the recommended amounts of several micronutrients.
Based on this information, it is recommended that competitive bodybuilders be advised to consider the number of micronutrients.
In the preparatory and competitive phases, the micronutrients with the most significant mismatch between actual and recommended intake were vitamins D and E, magnesium, folate, calcium, and zinc for both sexes, and iron intake for women.
Why Consume Micronutrients?
Despite so much deficiency, even though many physical activity practitioners omit the need to consume these nutrients, adequate intake of micronutrients can improve recovery and sports performance.
Although an adequate vitamin and mineral status is essential for everyday health, marginal deficiency states may only be apparent when the metabolic rate is high.
Prolonged strenuous exercise performed regularly can also lead to more significant body losses or higher turnover rates, resulting in the need for increased food intake.
Increasing food intake to meet energy needs will increase dietary micronutrient intake. Still, intensely training athletes may need to pay special attention to their intake of iron, calcium, and antioxidant vitamins.
Main Micronutrients To Include In The Diet
Vitamin A
Vitamin A has excellent antioxidant action, which is essential for regulating the activity of free radicals. In addition to preventing eye diseases, vitamin A helps the production of growth hormones.
The primary sources of vitamin A are orange fruits and vegetables (papaya, mango, carrot, pumpkin, sweet potato) and vegetables (cabbage, broccoli, carrot leaves, and watercress).
Thiamine (B1)
The primary function of vitamin B1 is carbohydrate metabolism, essential for energy supply, ensuring more strength and endurance in training.
Riboflavin (B2)
Riboflavin (vitamin B2) acts mainly in the metabolism of proteins, fats, and carbohydrates. In addition to helping to fight anemia, eating foods rich in riboflavin has positive results in reducing cramps.
Niacin (B3)
Niacin (vitamin B3) acts on blood circulation, regulating cholesterol levels and helping to control diabetes.
Pyridoxine (B6)
Amino acid synthesis.
Folic acid
The primary function of folic acid is the synthesis of red blood cells. In addition, it acts in cell production and protein synthesis.
Pantothenic Acid
Energy metabolism.
Biotin
Energy formation (gluconeogenesis, the biosynthesis of fatty acids).
B12 (Cyanocobalamin)
Red blood cell synthesis.
Vitamin C
Antioxidant, catecholamine synthesis, tissue repair.
Vitamin D
Calcium homeostasis.
Vitamin E
Anti-inflammatory and antioxidant. Prevention of free radical damage.
Magnesium
Series of vital roles in regulating energy from metabolism. Activates various enzymes and regulates calcium metabolism.
Zinc
Like magnesium, zinc is involved in numerous cellular reactions, the most important of which are related to cellular repair.
Calcium
Facilitates skeletal muscle contraction.
Copper
Role in the synthesis of hemoglobin, catecholamines, and some peptide hormones.
Selenium
It has an antioxidant function due to forming a part of the enzyme glutathione peroxidase – the most significant antioxidant produced by the immune system.
Iodine
Synthesis of T3 and T4, thyroid hormones involved in metabolism.
Iron
Forms hemoglobin that acts to transport oxygen from the lungs to the tissues: decreased oxygen and carrying capacity and reduced exercise performance.
Also Read: 11 Essential Vitamins For Your Body
