How to Gain Muscle With Zinc Supplementation
Zinc is a very important nutrient to the body. It helps with cell growth, it helps detox the liver, it aids the digestive process and it also boosts the body's immunity. When it comes to bodybuilding and gaining muscle, zinc helps to synthesize protein and it is also instrumental in the actions of testosterone and human growth hormone. They are directly related to muscle gain and preservation. Read on to learn more about zinc.
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Instructions
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Use it right after a workout. Being that zinc helps with muscle recovery, a good time to take it is right after a hard workout. It is at this point that your muscles are like a sponge and are thirsty for nutrients.
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Eat it. There are a lot of foods that contain zinc as well. A good strategy is eating small, frequent meals throughout the day with foods that contain zinc. Some of them include beef, oysters, chicken, cashews and yogurt.
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Take the right amount. Taking too much zinc can cause the body to not absorb copper and iron. The Recommended Daily Allowance for zinc is 11mg a day for men and 8mg a day for women over the age of 19.
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Take it with magnesium. There is a supplement called ZMA which has a combination of zinc, magnesium aspartate and Vitamin B6 in it. This is taken at night on an empty stomach right before bed. It helps to boost testosterone levels, improve recoveries and prevent cramps.
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Tips & Warnings
The amounts of zinc in plant foods is low. If you happen to be a vegetarian, take into consideration that you will need up to 50 percent more zinc than people who eat meat.
