Zinc and Sports Nutrition

Zinc is involved in literally every phase of growth, cell reproduction and tissue repair.
Obviously, that's why it is one of the most important minerals in sports nutrition.
Bodybuilders go for growth and every workout causes micro-injuries to your muscles.
No matter which sport you are in to, recovery and tissue repair will always be important.
While zinc deficiency can slow down your progress and recovery, that doesn't mean that overdosing can be beneficial. Actually, overdosing one mineral usually leads to a functional imbalance of another mineral. Find more sports nutrition related topics at nutrition main.


  • The most important functions of zinc are:
    • Cell reproduction and growth in general
    • Tissue growth
    • Tissue repair
  • Recommended zinc intake:
    • Infants: 3 to 5 mg
    • Children / Teenagers: 10 mg
    • Adults: 15 mg

Foods: Zinc and Sports Nutrition

  • Meat
  • Seafood
  • Liver
  • Eggs
  • Milk products

Advice: Zinc and Sports Nutrition

  • Overdosing zinc can lead to toxic side effects. (usually when you consume more than 2g per day) Zinc poisoning can occur when you consume of foods that were stored in galvanized containers.
    • Stomach pain
    • vomiting
  • Overdosing one mineral can lead to a functional imbalance of another mineral.
  • High zinc consumption can lead to copper deficiency symptoms.
  • High intensity exercise increases zinc loss.