Zinc and sports performance

Zinc, an essential mineral, helps with sporting performance. Find out how zinc influences your health, helps your performance and speeds up recovery, by answering key questions about its effects, deficiencies and the benefits of supplementation for athletes.

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What role does zinc play in the human body?

Zinc is an essential mineral which plays several key roles in the human body. It functions as a enzymatic catalysthelping more than 300 enzymes to carry out crucial biochemical reactions. It also has a structuralstabilising proteins, including those with 'zinc fingers' that bind to DNA to regulate gene transcription. In terms of cell signallingZinc regulates numerous proteins, influencing cell growth and the immune response.

In the skeletal muscles, zinc is essential for myogenesis and muscle regenerationwhich facilitates tissue repair after exercise. Zinc deficiency can lead to reduced physical performance and slower recovery. 

Finally, for the immune systemZinc is crucial for the development and function of immune cells, improving resistance to infection and disease. Maintaining adequate levels of zinc is therefore vital for overall health and sporting performance.

What impact does zinc have on sporting performance?

Physical exercise has a significant effect on zinc levels in the blood and urine. When you exercise, especially intensively, your serum zinc levels tend to fall, while urine zinc levels rise. This redistribution is often due to the oxidative stress and physical strain your body undergoes. For example, after prolonged or intense exercise, there is often an increase in urinary zinc excretion, which can lead to a temporary deficiency if levels are not properly rebalanced.

Exercise also changes your zinc requirements. As an athlete, you need more zinc to support muscle repair, protein synthesis and immune function. Zinc is crucial for the regeneration of muscle tissue and the prevention of oxidative damage. A lack of zinc can slow muscle recovery, reduce physical performance and weaken the immune system, making you more vulnerable to infection and injury.

It is therefore advisable for sportspeople to maintain adequate levels of zinc. To begin with by eating a diet rich in zinc (such as red meat, legumes and seeds) and to consider supplementation if necessaryespecially after periods of intensive training. 

What are the effects of zinc deficiency on athletes?

Zinc deficiency can have serious consequences for overall health, particularly in athletes. 

Symptoms of deficiency include loss of appetite, reduced cognitive performance, rough skin and immune abnormalities.

These symptoms affect your general well-being and can compromise your ability to achieve your sporting goals.

For athletes, the effects of zinc deficiency are particularly pronounced. Firstly, zinc plays an important role in muscle regeneration. A zinc deficiency can lead to slower muscle recovery after exerciseThis mineral is essential for tissue repair. This means that your muscles will recover less quickly from intensive training sessions, which can limit your ability to train regularly and make progress.

What's more, zinc is vital for the optimal functioning of many metabolic enzymes. Zinc deficiency may reduce the activity of lactate dehydrogenasean enzyme important for energy metabolism. This can lead to accumulation of lactic acid in the musclescausing fatigue and reduced physical performance.

Zinc is essential for the immune system. A deficiency can weaken the immune system, increasing your susceptibility to infections and slowing the healing of wounds. In periods of competition or intensive trainingThis can be particularly problematic, as an athlete who is ill or injured cannot maintain an effective training programme.

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How does zinc regulate oxidative stress?

Zinc plays a key role in our body's antioxidant defence system. As a cofactor of superoxide dismutase (CuZn-SOD)A key enzyme in the neutralisation of free radicals, zinc helps protect cells against oxidative stress. Free radicals, unstable molecules produced during intense exercise, can cause damage to cell membranes, proteins and DNA.

By preventing this damage, zinc contributes to the preservation of muscular integrity. Free radicals, if not neutralised, can lead to inflammation and muscle damage, delaying recovery after exercise. Zinc helps stabilise cell membranes and maintain glutathione levelsanother powerful antioxidant.

In addition, zinc plays a role in the regulation of metallothionein expressionproteins that bind to metal ions and protect against oxidative damage. These proteins act as "Sponges free radicals, helping to reduce oxidative stress in the muscles after intense effort.

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Is zinc supplementation beneficial for athletes?

Studies show that zinc supplementation can improve immune function, accelerate wound healing and optimise muscle recovery. As a cofactor in numerous enzymes, zinc supports metabolic processes crucial for energy and physical performance.

However, you should know thatexcessive zinc supplementation can cause side effectss, such as nausea, vomiting and abdominal cramps. Excessive zinc intake can also interfere with the absorption of other important minerals such as copper, leading to copper deficiency and neurological problems. 

Recommendations for daily zinc intake vary according to age, sex and level of physical activity. For athletes, recommended intakes are often slightly higher than for the general population, due to increased losses of zinc through sweat and urine. 

In general, a daily intake of 15 to 30 mg of zinc is recommended for sportspeople. 

However, it is always best to consult a healthcare professional before starting any supplementation to determine the appropriate dose for individual needs.

Why is zinc important for muscle regeneration?

Zinc plays a crucial role in myogenesis and the muscle regenerationThese are essential processes for tissue repair after exercise. By intervening in the activation, proliferation and differentiation of muscle cells, zinc ensures effective recovery and optimal muscle growth.

One of the mechanisms by which zinc promotes muscle regeneration is its influence on the satellite cells. These cells, located at the periphery of muscle fibres, are activated in response to muscle damage. Zinc facilitates their activation and proliferation, enabling damaged muscle fibres to be repaired quickly and effectively.

In addition, zinc is involved in protein synthesis by regulating the activity of enzymes and transcription factors essential to this process. By supporting the production of new proteins, zinc helps to rebuild damaged muscle tissue. It also plays a role in the modulation of inflammatory responses by reducing inflammation, which speeds up muscle healing after intense effort.

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