{"id":35276,"date":"2023-01-05T15:23:04","date_gmt":"2023-01-05T14:23:04","guid":{"rendered":"https:\/\/getindya.com\/?p=35276"},"modified":"2026-11-03T17:30:03","modified_gmt":"2026-11-03T16:30:03","slug":"zinc-rich-foods-athletes","status":"publish","type":"post","link":"https:\/\/getindya.com\/en\/zinc-rich-foods-athletes\/","title":{"rendered":"Zinc-rich foods for an athlete\u2019s diet"},"content":{"rendered":"\n<p><span style=\"font-weight: 400\">Like <\/span><b>minerals<\/b><span style=\"font-weight: 400\">, <\/span><b>vitamins<\/b><span style=\"font-weight: 400\"> are essential for our bodies to function properly. Why should athletes eat <\/span><b>zinc-rich foods<\/b><span style=\"font-weight: 400\">? As we have discussed before, <\/span><a href=\"https:\/\/getindya.com\/en\/what-are-micronutrients\/\"><b>micronutrient<\/b><\/a><span style=\"font-weight: 400\"> needs can increase with physical activity, and <\/span><b>zinc<\/b><span style=\"font-weight: 400\"> plays an essential role in supporting it.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Read on to find out why.<\/span><\/p>\n<p>\u00a0<\/p>\n<h2><span style=\"font-weight: 400\">What are the benefits of zinc?<\/span><\/h2>\n<p><span style=\"font-weight: 400\">Let&#8217;s start with this mineral&#8217;s <\/span><b>functions<\/b><span style=\"font-weight: 400\"> in the body.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Zinc <\/span><b>is essential<\/b><span style=\"font-weight: 400\"> for many enzyme-catalysed metabolic processes. Its role extends beyond <\/span><b>metabolism<\/b><span style=\"font-weight: 400\"> to <\/span><b>cell reproduction<\/b><span style=\"font-weight: 400\">, <\/span><b>cell protection<\/b><span style=\"font-weight: 400\"> and many other bodily processes.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Maintaining adequate zinc levels supports:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Macronutrient metabolism<\/b><span style=\"font-weight: 400\">. Enzymes involved in breaking down carbohydrates, proteins and fats need zinc to perform their functions.<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Healthy brain function<\/b><span style=\"font-weight: 400\">. Zinc is involved in communication between neurons, particularly the release of neurotransmitters.<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Anti-inflammatory and antioxidant activity<\/b><span style=\"font-weight: 400\">. Many zinc-dependent enzymes help neutralise free radicals involved in cell damage associated with ageing and cancer.<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Immune function<\/b><span style=\"font-weight: 400\">. Zinc deficiency is associated with a greater risk of viral and bacterial infections, as it affects the production and communication of protective white blood cells. This mineral supports our immune defences.<\/span><\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-29202 size-full\" src=\"https:\/\/getindya.com\/wp-content\/uploads\/alimentos-zinc-deporte.jpg\" alt=\"Climber after eating zinc-rich foods\" width=\"2001\" height=\"1001\" title=\"\" srcset=\"https:\/\/getindya.com\/wp-content\/uploads\/alimentos-zinc-deporte.jpg 2001w, https:\/\/getindya.com\/wp-content\/uploads\/alimentos-zinc-deporte-300x150.jpg 300w, https:\/\/getindya.com\/wp-content\/uploads\/alimentos-zinc-deporte-768x384.jpg 768w, https:\/\/getindya.com\/wp-content\/uploads\/alimentos-zinc-deporte-1536x768.jpg 1536w\" sizes=\"auto, (max-width: 2001px) 100vw, 2001px\" \/><\/p>\n<p>\u00a0<\/p>\n<h3><strong>Why do athletes need zinc?<\/strong><\/h3>\n<p><span style=\"font-weight: 400\">If you enjoy doing plenty of sport, why does this matter to you?<\/span><\/p>\n<p><span style=\"font-weight: 400\">Zinc <\/span><b>is an essential trace element<\/b><span style=\"font-weight: 400\"> for everyone, but is particularly relevant to athletes because of its important role in <\/span><b>metabolic processes<\/b><span style=\"font-weight: 400\">.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Diets rich in <\/span><a href=\"https:\/\/getindya.com\/en\/complex-carbohydrates-marathon-preparation\/\"><b>complex carbohydrates<\/b><\/a><span style=\"font-weight: 400\">, common among <\/span><a href=\"https:\/\/getindya.com\/en\/endurance-diet-common-mistakes\/\"><b>endurance athletes<\/b><\/a><span style=\"font-weight: 400\">, can present a risk of low zinc availability because <\/span><b>fibre and phytates<\/b><span style=\"font-weight: 400\"> reduce its intestinal absorption.<\/span><\/p>\n<p><span style=\"font-weight: 400\">During exercise, <\/span><b>blood zinc levels<\/b><span style=\"font-weight: 400\"> can also fall, potentially affecting <\/span><b>sporting performance<\/b><span style=\"font-weight: 400\">. For example, impaired <\/span><b>carbohydrate<\/b><span style=\"font-weight: 400\"> metabolism could contribute to greater <\/span><b>fatigue<\/b><span style=\"font-weight: 400\"> during training.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Changes in <\/span><b>cognitive function<\/b><span style=\"font-weight: 400\"> may also reduce attention and movement accuracy.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Post-workout <\/span><a href=\"https:\/\/getindya.com\/en\/post-workout-what-to-eat\/\"><b>recovery<\/b><\/a><span style=\"font-weight: 400\"> can be affected too, because <\/span><b>replenishing and repairing damaged cells and tissues<\/b><span style=\"font-weight: 400\"> requires zinc-dependent enzymes. The <\/span><b>athlete intake figures<\/b><span style=\"font-weight: 400\"> discussed here are slightly higher than for sedentary people: <\/span><b>17.9 mg\/day for men<\/b><span style=\"font-weight: 400\"> and <\/span><b>15.8 mg\/day for women<\/b><span style=\"font-weight: 400\">.<\/span><\/p>\n<p>\u00a0<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-29203 size-full\" src=\"https:\/\/getindya.com\/wp-content\/uploads\/alimentos-zinc-deportistas.jpg\" alt=\"Athlete tying their shoes\" width=\"2001\" height=\"1001\" title=\"\" srcset=\"https:\/\/getindya.com\/wp-content\/uploads\/alimentos-zinc-deportistas.jpg 2001w, https:\/\/getindya.com\/wp-content\/uploads\/alimentos-zinc-deportistas-300x150.jpg 300w, https:\/\/getindya.com\/wp-content\/uploads\/alimentos-zinc-deportistas-768x384.jpg 768w, https:\/\/getindya.com\/wp-content\/uploads\/alimentos-zinc-deportistas-1536x768.jpg 1536w\" sizes=\"auto, (max-width: 2001px) 100vw, 2001px\" \/><\/p>\n<p>\u00a0<\/p>\n<h2><span style=\"font-weight: 400\">How do I know if I need zinc?<\/span><\/h2>\n<p><span style=\"font-weight: 400\">Zinc <\/span><b>deficiency<\/b><span style=\"font-weight: 400\"> is not especially common, as the mineral is found in many foods, including <\/span><b>red meat, oysters, fortified cereals and nuts<\/b><span style=\"font-weight: 400\">.<\/span><\/p>\n<p><span style=\"font-weight: 400\">A <\/span><b>varied, balanced diet<\/b><span style=\"font-weight: 400\"> can meet the following daily intake figures: <\/span><b>9 mg\/day for women<\/b><span style=\"font-weight: 400\"> and <\/span><b>13 mg\/day for men<\/b><span style=\"font-weight: 400\">. The athlete figures discussed above are higher.<\/span><\/p>\n<p><span style=\"font-weight: 400\">However, <\/span><a href=\"https:\/\/getindya.com\/en\/balanced-vegan-diet-athletes\/\"><b>vegan diets<\/b><\/a><b> and vegetarian diets<\/b><span style=\"font-weight: 400\"> can present a risk of <\/span><b>deficiency<\/b><span style=\"font-weight: 400\">. Although they include zinc-containing foods such as <\/span><b>cereals, tofu<\/b><span style=\"font-weight: 400\"> and other <\/span><b>pulses<\/b><span style=\"font-weight: 400\">, these foods also contain <\/span><b>antinutrients<\/b><span style=\"font-weight: 400\"> that limit <\/span><b>intestinal absorption<\/b><span style=\"font-weight: 400\">, potentially contributing to a <\/span><b>shortfall<\/b><span style=\"font-weight: 400\">.<\/span><\/p>\n<p><span style=\"font-weight: 400\">The intake figure given here therefore rises to <\/span><b>15 mg\/day<\/b><span style=\"font-weight: 400\"> in these cases. Other situations requiring attention to<\/span><b> zinc<\/b><span style=\"font-weight: 400\"> include periods of increased nutritional needs, such as <\/span><b>pregnancy and breastfeeding<\/b><span style=\"font-weight: 400\">.<\/span><\/p>\n<p>\u00a0<\/p>\n<h3><strong>Symptoms of zinc deficiency<\/strong><\/h3>\n<p><span style=\"font-weight: 400\">The main manifestations include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Dermatitis<\/b><span style=\"font-weight: 400\">, associated with altered immune function.<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Hair loss.<\/b><span style=\"font-weight: 400\"> Zinc accumulates at the hair root and supports its strength.<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Changes in taste.<\/b><span style=\"font-weight: 400\"> These are linked to reduced activity of an enzyme in saliva.<\/span><\/li>\n<li aria-level=\"1\"><b>Delayed wound healing.<\/b><span style=\"font-weight: 400\"> Zinc is involved in collagen synthesis.<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Immune changes.<\/b><span style=\"font-weight: 400\"> Bacterial and viral infections become more frequent and severe.<\/span><\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-29204 size-full\" src=\"https:\/\/getindya.com\/wp-content\/uploads\/alimentos-zinc-lesion.jpg\" alt=\"Athlete with an injury\" width=\"2001\" height=\"1001\" title=\"\" srcset=\"https:\/\/getindya.com\/wp-content\/uploads\/alimentos-zinc-lesion.jpg 2001w, https:\/\/getindya.com\/wp-content\/uploads\/alimentos-zinc-lesion-300x150.jpg 300w, https:\/\/getindya.com\/wp-content\/uploads\/alimentos-zinc-lesion-768x384.jpg 768w, https:\/\/getindya.com\/wp-content\/uploads\/alimentos-zinc-lesion-1536x768.jpg 1536w\" sizes=\"auto, (max-width: 2001px) 100vw, 2001px\" \/><\/p>\n<p>\u00a0<\/p>\n<h2><span style=\"font-weight: 400\">Which food contains the most zinc?<\/span><\/h2>\n<p><span style=\"font-weight: 400\">The richest food source of <\/span><b>zinc<\/b><span style=\"font-weight: 400\"> discussed here is <\/span><b>oysters<\/b><span style=\"font-weight: 400\">. They contain 59.2 mg per 100 g, around four times the daily intake figure.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Why do oysters contain so much <\/span><b>zinc<\/b><span style=\"font-weight: 400\">?<\/span><\/p>\n<p><span style=\"font-weight: 400\">They can <\/span><b>filter large amounts of minerals<\/b><span style=\"font-weight: 400\">, including zinc, from seawater and retain them. Eating oysters therefore provides a substantial amount.<\/span><\/p>\n<p><span style=\"font-weight: 400\">There is no need to eat oysters every day. More everyday sources include <\/span><b>pumpkin seeds<\/b><span style=\"font-weight: 400\"> (7.81 mg\/100 g), <\/span><b>fortified breakfast cereals<\/b><span style=\"font-weight: 400\"> (6.7 mg\/100 g), <\/span><b>cashews<\/b><span style=\"font-weight: 400\"> (4.8 mg\/100 g) and <\/span><b>beef fillet<\/b><span style=\"font-weight: 400\"> (4.3 mg\/100 g), among many others.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Zinc <\/span><b>is available<\/b><span style=\"font-weight: 400\"> in a <\/span><b>wide variety of foods<\/b><span style=\"font-weight: 400\">, so a <\/span><b>balanced diet<\/b><span style=\"font-weight: 400\"> can generally supply the recommended daily amount.<\/span><\/p>\n<p>\u00a0<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-29205 size-full\" src=\"https:\/\/getindya.com\/wp-content\/uploads\/alimentos-zinc-ostras.jpg\" alt=\"Oysters, a food rich in zinc\" width=\"2001\" height=\"1001\" title=\"\" srcset=\"https:\/\/getindya.com\/wp-content\/uploads\/alimentos-zinc-ostras.jpg 2001w, https:\/\/getindya.com\/wp-content\/uploads\/alimentos-zinc-ostras-300x150.jpg 300w, https:\/\/getindya.com\/wp-content\/uploads\/alimentos-zinc-ostras-768x384.jpg 768w, https:\/\/getindya.com\/wp-content\/uploads\/alimentos-zinc-ostras-1536x768.jpg 1536w\" sizes=\"auto, (max-width: 2001px) 100vw, 2001px\" \/><\/p>\n<p>\u00a0<\/p>\n<h2><span style=\"font-weight: 400\">Do athletes need zinc supplements?<\/span><\/h2>\n<p><span style=\"font-weight: 400\">Many <\/span><span style=\"font-weight: 400\">athletes<\/span><span style=\"font-weight: 400\"> take <\/span><b>vitamin and mineral supplements<\/b><span style=\"font-weight: 400\"> in the hope of improving performance.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Some believe that<\/span><b> zinc supplementation<\/b><span style=\"font-weight: 400\"> improves muscle function because of its role in energy production through glycolysis and CO2 removal during cellular respiration.<\/span><\/p>\n<p><span style=\"font-weight: 400\">However, the studies discussed here do not confirm that belief. Significantly reducing zinc intake can cause <\/span><b>lower muscle strength and endurance<\/b><span style=\"font-weight: 400\">. A professional should assess the <\/span><b>athlete&#8217;s individual needs<\/b><span style=\"font-weight: 400\"> and decide whether supplementation is appropriate.<\/span><\/p>\n<p>\u00a0<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-29206 size-full\" src=\"https:\/\/getindya.com\/wp-content\/uploads\/alimentos-zinc-suplemento.jpg\" alt=\"Zinc supplement\" width=\"2001\" height=\"1001\" title=\"\" srcset=\"https:\/\/getindya.com\/wp-content\/uploads\/alimentos-zinc-suplemento.jpg 2001w, https:\/\/getindya.com\/wp-content\/uploads\/alimentos-zinc-suplemento-300x150.jpg 300w, https:\/\/getindya.com\/wp-content\/uploads\/alimentos-zinc-suplemento-768x384.jpg 768w, https:\/\/getindya.com\/wp-content\/uploads\/alimentos-zinc-suplemento-1536x768.jpg 1536w\" sizes=\"auto, (max-width: 2001px) 100vw, 2001px\" \/><\/p>\n<p>\u00a0<\/p>\n<p><span style=\"font-weight: 400\">Unsure where to start? Speak to one of our<\/span><a href=\"https:\/\/getindya.com\/\"><b> sports nutritionists<\/b><\/a><span style=\"font-weight: 400\">. We will design your<\/span><b> personalised nutrition plan<\/b><span style=\"font-weight: 400\"> around your <\/span><b>needs<\/b><span style=\"font-weight: 400\">, whether for zinc or another micronutrient, your <\/span><b>challenges<\/b><span style=\"font-weight: 400\">, and your <\/span><b>training, preferences and lifestyle<\/b><span style=\"font-weight: 400\">.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Explore our <\/span><b>subscription plans<\/b><span style=\"font-weight: 400\"> and contact us if you have any questions!<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Which zinc-rich foods should athletes include in their diets, and why might their needs be higher?<\/p>\n","protected":false},"author":13,"featured_media":16868,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"rop_custom_images_group":[],"rop_custom_messages_group":[],"rop_publish_now":"initial","rop_publish_now_accounts":[],"rop_publish_now_history":[],"rop_publish_now_status":"pending","footnotes":""},"categories":[213],"tags":[],"class_list":["post-35276","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition"],"acf":[],"_links":{"self":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts\/35276","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/users\/13"}],"replies":[{"embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/comments?post=35276"}],"version-history":[{"count":3,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts\/35276\/revisions"}],"predecessor-version":[{"id":35830,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts\/35276\/revisions\/35830"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/media\/16868"}],"wp:attachment":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/media?parent=35276"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/categories?post=35276"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/tags?post=35276"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}