If you want to bulk up and add muscle quickly, it's essential to keep a close eye on your nutrition. One aspect of bodybuilders' diets that is often overlooked is mineral content. Without the right minerals, your muscles won't be able to function to their fullest, and you may feel yourself falling short on your workouts and gains. Here's a look at three minerals you should consider supplementing as a bodybuilder.
Potassium is a mineral that helps regulate the nerve impulses that result in muscle contraction. Your body loses potassium every time you sweat. A lot of sports drinks contain potassium, but it you're staying away from these because of their sugar content, you're probably not getting enough potassium. Most healthy adults need at least 4,700 mg of potassium per day, but as a bodybuilder, your needs may be different. Work with a nutritionist or trainer to figure out how much potassium you should be taking. There is no set upper limit for potassium intake, but very high doses can be deadly.
That's right. The mineral used to make pipes is important for your body, too. Copper is only needed in small amounts, but it plays an important role in allowing oxygen to be transported from your bloodstream into your muscle cells, where it is utilized during contractions. A lot of bodybuilders, and a lot of people in general, don't get enough calcium in their diets. Supplementing with calcium may help enhance your performance. Experts recommend that adults consume at least 0.9 milligrams of copper per day. The same upper limit is 10 milligrams per day.
The mineral iron is absolutely essential for building hemoglobin, the component of red blood cells that carries oxygen. If you're not getting enough iron as a bodybuilder, your muscles may fatigue sooner. You may struggle to finish your sets. When taking iron supplements, keep in mind that liquid supplements tend to be absorbed more easily by the body than powders and pills. You can take iron supplements with a vitamin C-rich food, like orange juice, to further enhance absorption. Most adults males need at least 8 mg of iron per day, but as a bodybuilder, you should check with your trainer for exact recommendations. Doses higher than 45 mg per day can be toxic.
When supplementing with any mineral, make sure you buying your supplements from a reputable brand that uses natural, safe ingredients. For more information, contact Nutraceutical Innovations or a similar company.Share