Like minerals, vitamins are essential for our bodies to function properly. Why should athletes eat zinc-rich foods? As we have discussed before, micronutrient needs can increase with physical activity, and zinc plays an essential role in supporting it.

Read on to find out why.

What are the benefits of zinc?

Let’s start with this mineral’s functions in the body.

Zinc is essential for many enzyme-catalysed metabolic processes. Its role extends beyond metabolism to cell reproduction, cell protection and many other bodily processes.

Maintaining adequate zinc levels supports:

Macronutrient metabolism. Enzymes involved in breaking down carbohydrates, proteins and fats need zinc to perform their functions.
Healthy brain function. Zinc is involved in communication between neurons, particularly the release of neurotransmitters.
Anti-inflammatory and antioxidant activity. Many zinc-dependent enzymes help neutralise free radicals involved in cell damage associated with ageing and cancer.
Immune function. 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.

Why do athletes need zinc?

If you enjoy doing plenty of sport, why does this matter to you?

Zinc is an essential trace element for everyone, but is particularly relevant to athletes because of its important role in metabolic processes.

Diets rich in complex carbohydrates, common among endurance athletes, can present a risk of low zinc availability because fibre and phytates reduce its intestinal absorption.

During exercise, blood zinc levels can also fall, potentially affecting sporting performance. For example, impaired carbohydrate metabolism could contribute to greater fatigue during training.

Changes in cognitive function may also reduce attention and movement accuracy.

Post-workout recovery can be affected too, because replenishing and repairing damaged cells and tissues requires zinc-dependent enzymes. The athlete intake figures discussed here are slightly higher than for sedentary people: 17.9 mg/day for men and 15.8 mg/day for women.

How do I know if I need zinc?

Zinc deficiency is not especially common, as the mineral is found in many foods, including red meat, oysters, fortified cereals and nuts.

A varied, balanced diet can meet the following daily intake figures: 9 mg/day for women and 13 mg/day for men. The athlete figures discussed above are higher.

However, vegan diets and vegetarian diets can present a risk of deficiency. Although they include zinc-containing foods such as cereals, tofu and other pulses, these foods also contain antinutrients that limit intestinal absorption, potentially contributing to a shortfall.

The intake figure given here therefore rises to 15 mg/day in these cases. Other situations requiring attention to zinc include periods of increased nutritional needs, such as pregnancy and breastfeeding.

Symptoms of zinc deficiency

The main manifestations include:

Dermatitis, associated with altered immune function.
Hair loss. Zinc accumulates at the hair root and supports its strength.
Changes in taste. These are linked to reduced activity of an enzyme in saliva.
Delayed wound healing. Zinc is involved in collagen synthesis.
Immune changes. Bacterial and viral infections become more frequent and severe.

Which food contains the most zinc?

The richest food source of zinc discussed here is oysters. They contain 59.2 mg per 100 g, around four times the daily intake figure.

Why do oysters contain so much zinc?

They can filter large amounts of minerals, including zinc, from seawater and retain them. Eating oysters therefore provides a substantial amount.

There is no need to eat oysters every day. More everyday sources include pumpkin seeds (7.81 mg/100 g), fortified breakfast cereals (6.7 mg/100 g), cashews (4.8 mg/100 g) and beef fillet (4.3 mg/100 g), among many others.

Zinc is available in a wide variety of foods, so a balanced diet can generally supply the recommended daily amount.

Do athletes need zinc supplements?

Many athletes take vitamin and mineral supplements in the hope of improving performance.

Some believe that zinc supplementation improves muscle function because of its role in energy production through glycolysis and CO2 removal during cellular respiration.

However, the studies discussed here do not confirm that belief. Significantly reducing zinc intake can cause lower muscle strength and endurance. A professional should assess the athlete’s individual needs and decide whether supplementation is appropriate.

Unsure where to start? Speak to one of our sports nutritionists. We will design your personalised nutrition plan around your needs, whether for zinc or another micronutrient, your challenges, and your training, preferences and lifestyle.

Explore our subscription plans and contact us if you have any questions!