First on the list is potassium. What makes this mineral so important is that it has electrolytes. These electrolytes can be found in the muscle cells and works with the sodium to regulate the water levels in your body. The electrical potentials for nerve and muscle cells are affected by potassium. So when there is a poor potassium/ sodium balance, it can lead to improper fluid levels, which can also lead to dehydration, muscle cramps, and muscle weakness.
Next is the underrated copper mineral. Copper has been shown to increase in the bloodstream during intense exercise. So we can conclude that copper plays a direct role in high intensity muscular work. Even though most people get enough copper in their systems, it is still good to monitor your copper levels regardless.
Vanadium is also important. It is a nonelectrolyte mineral and has shown promising glycogen storing effect on muscle tissue.
Iron is responsible for the transportation of oxygen and also energy production. For a bodybuilder who wants to recover, it depends on the efficiency of your aerobics system. This means that the more oxygen that is supplied to your muscles the quicker they recover.
Phosphorous is good because it is directly connected to your bodies exercise metabolism due to the fact that it produces high energy molecules. Of further interest, phosphorus supplementation has been shown to decrease blood lactic acid levels during exercise.
Everyone knows this next mineral, sodium. Most people know that sodium is an electrolyte that plays a vital role in the regulation of body fluids. Your sodium level determines the amount of water the body will hold. This means that if you take in a lot of sodium it can cause your body to swell. An excessively low sodium intake turns on protective mechanisms within the body that cause sodium and water retention. Finally, keep in mind that sodium plays a major role in resistance training; its function in nerve impulse transmission and muscular contraction is critical to bodybuilders. Dietary sodium isn’t all that bad, like anything in life it’s having the right amount that’s important.
The next element is chromium, which has a key part of glucose tolerance factor that helps insulin bind to its receptors on tissues. It also helps insulin do its job by transporting glucose, amino acids, and fatty acids into cells.
Zinc is good for the body as well. When you think about zinc you need to think growth, because it is involved with all the phases of muscle growth. It is even more critical for bodybuilders due to studies have been done that showed high intensity exercise stimulates excessive zinc loss.
Calcium is the most commonly found mineral in the body and is very important. Most bodybuilders have a high protein diet, which means they also have a high phosphorous level and this causes excess amounts of calcium to be excreted through urine. Also, calcium is the primary mineral involved in muscular contractions. It is also good to note that the steady supply of calcium is necessary to maintain a high bone density so that the body can handle high structural stress from weight training.
Last but not least is magnesium. Magnesium’s role in bodybuilding revolves around energy production and protein synthesis. Studies on many different types of athletes have revealed excessive magnesium losses in sweat. Unfortunately, bodybuilders probably don’t make up for these losses in their diets, as many foods high in magnesium do not typically top a bodybuilder’s grocery list.