Support muscle building through magnesium and zinc?

In our article about the importance of minerals for your training, we already pointed out the significance of magnesium and zinc. Here we would like to explain to you in detail why these two minerals are so important, in which foods they are contained and what effects you can specifically expect on your muscle building.

Why these two minerals are particularly important for athletes
In general, magnesium influences the transmission of stimuli in the muscles, is involved in the release of growth hormones as well as energy production and release. As a component of over 300 enzymes, it is necessary for your metabolism. The most well-known application of magnesium is certainly to prevent muscle cramps.

Magnesium also makes a significant contribution to the function of your nerves. This makes the nutrient important for you as a weightlifter.

But does more also yield better results?
Various scientific studies have been conducted on this topic over the past few years. The results are unfortunately somewhat contradictory. The result of a study published in 2014 suggests that magnesium has a positive effect on the male hormone balance and thus also on testosterone production, which is relevant for muscle building.

Another study published in 2011 confirmed an increase in the testosterone levels of athletes through the intake of additional magnesium. While one study gave magnesium no measurable effect on the performance and power of the participants, another study found that magnesium had a positive effect on strength training (of untrained) participants.

Zinc plays an important role in various metabolic processes, such as protein biosynthesis. In addition, the mineral is important for your immune system and is supposed to support your regeneration.

The scientific side here is just as contradictory as the studies on magnesium. Whether the (increased) intake of zinc, especially in connection with magnesium, has an influence on athletic performance is highly controversial. Here too, there are studies that affirm this (however, the reasons for this are viewed skeptically), others come to the opposite conclusion.

In summary, it can be said that both magnesium and zinc are vital for your metabolism and the function of your muscles. You should avoid a deficiency, but a direct influence on muscle growth or strength and endurance in sports is highly controversial and has not yet been clearly demonstrated.

In which foods are magnesium and zinc contained?
The German Society for Nutrition e.V. recommends a magnesium intake of 350 to 400 mg/day for men from the age of 15 and 300 to 350 mg/day for women from the age of 15. The specific recommendations vary depending on age. During sweat-inducing activities such as regular workouts, magnesium is lost, which is why the need for athletes is sometimes set higher.

However, whether a medically substantiated higher need for minerals during physical activities can actually be assumed is controversial. A moderately physically active person can generally cover the need for minerals through a balanced diet. Fish and dairy products, for example, contain a lot of magnesium. Good plant-based sources are whole grain products, oatmeal, sunflower seeds, nuts, legumes like peas and beans, or mineral water.

According to the German Society for Nutrition e.V., the recommended intake of zinc is 10 mg/day for men and 7 mg/day for women from the age of 15. Here too, an increased intake is often recommended for high-performance athletes, but there is no unanimous opinion about the quantity and necessity of this recommendation. Zinc can generally be better utilized by the body from animal sources.

A relatively high amount of zinc is contained in, for example, offal, oysters or certain types of cheese. Athletes who avoid animal products can also cover their daily zinc requirements through diet, for example through oatmeal, soybeans, nuts, millet or sunflower seeds.

The absorption of zinc is inhibited by the phytic acid contained in plant sources (also, by the way, by the tannins contained in tea and coffee). This effect can be counteracted by citrus fruits (because of the citric acid they contain) or simultaneous protein intake. The intake of vitamin C is additionally useful to improve the effect of zinc.

Should (strength) athletes supplement?
Just like the recommended intake of minerals, it is also controversial whether the additional intake of nutrients through dietary supplements is beneficial or even necessary. One thing is certain: supplements never replace a healthy and balanced diet and for moderate sports activities, the nutrients supplied through the diet should generally be sufficient.

However, frequent sweating or stress (which can also be caused by sports) can change the situation, the body's own stores can be used up faster. Many athletes, especially after intensive training phases, therefore take additional minerals.

As already described above, the additional intake of zinc or magnesium beyond the optimum does not demonstrably have an effect on muscle building. However, there are indications that regeneration may be improved by additional magnesium and zinc.

The question arises: Is an overdose possible?
An overdose of magnesium or zinc is very unlikely through diet alone. However, if a large amount of dietary supplements is taken uncontrolledly and without professional advice over a long period of time, an oversupply of zinc is possible.

The consequencesof chronic zinc overdose can include impairments of the immune system, a reduction in the "good" HDL cholesterol and even copper deficiency due to the antagonistic relationship between zinc and copper.

An overdose of magnesium can lead to diarrhea, nausea, and abdominal cramps. In severe cases, a very high dose of magnesium can cause a life-threatening condition called hypermagnesemia, which can result in muscle weakness, difficulty breathing, irregular heartbeat, and cardiac arrest. However, this is extremely unlikely to occur from dietary sources alone.

In conclusion, both magnesium and zinc are essential minerals that have numerous important roles in the body. While they may not directly improve muscle growth or athletic performance, they are crucial for maintaining overall health and should not be neglected.

Athletes should aim to get these minerals from a variety of food sources, and supplements should only be used if a deficiency is present or if recommended by a healthcare provider. Always consult with a healthcare provider or a registered dietitian before starting any supplementation regimen to make sure it's safe and suitable for your individual needs.