Zinc muscle growth reddit. After supplementing zinc for a year, I effortlessly maintained muscle mass for the first time in my life. Food sources of zinc include chicken, red meat and fortified breakfast cereals. You do get some zinc from food and yes it's bad to take too much, no disagreement We would like to show you a description here but the site won’t allow us. May 18, 2022 · Zinc. this will lead to more muscle mass eventually. Chen, J. Apr 1, 2020 · Interestingly, although growth is severely retarded in rats on a zinc-deficient diet, they do undergo an increase in muscle mass, which therefore requires an increase in total muscle zinc content . This is a different use case than the “lifestyle” usage for skin enhancement. The link is strong enough that the degree of zinc deficency can accurately predict the severity of depression. Manufacturers claim ZMA has a variety of health benefits for performance and building muscle mass, which includes increasing "Discussion of these effects included the explanation by the authors that “[a]dequate removal of cellular debris by neutrophils or macrophages may be critical for complete recovery of injured muscle, whereas molecules released by these cells (cytokines, prostaglandins, and chemokines) may regulate muscle repair and growth. As far as the other stuff it doesn’t really help you build muscle. com Jan 10, 2023 · Zinc has been found to be critical for protein synthesis, the molecular mechanism that leads to muscle recovery and growth. "Taken together, in the correct dosage, Zinc and Magnesium work synergistically- Magnesium helps your body regulate its Zinc levels, and Zinc allows it to absorb" I'm guessing here, but maybe the rate of return dimenishes as the dose increases because the body needs other things to build muscle, other factors. Your main focus is eating a balanced diet and getting in the calories (macros) needed to build muscle. Hello! I am experimenting with Boron (8 mg) and would like to hear about people’s experience with this supplement. Optimum number of sets for muscle growth per workout: 5-10 per muscle group, to or close to failure Optimum number of sets for muscle growth per week: 10-20 per muscle group, to or close to failure This is simply because zinc stimulates massive increases in protein synthesis and testosterone production while also improving the quality of sleep, which is a crucial element for muscle growth and recovery. * Feb 1, 2022 · Getting enough zinc in your diet or utilizing a zinc supplement can help support protein structures, chemical reactions, enzymes in the body, and the creation of new cells and cellular function — all of which play a role in building muscle through improved recovery. Creatine has also been a game changer for me. Forearms and your core can handle punishment more frequently. We also allow 2D drawn or CGI female muscle growth sequences as well. Muscle mass: Absolutely. I usually do ~1hr swimming 4-5 times a week. The zinc thymulin metallo-peptide optionally also improves endogenous hair pigmentation. Plus it sits well with any Sex drive has nothing to do with muscle building so i doubt on this side. Here are seven benefits of zinc for muscle growth. Dec 14, 2019 · Indeed, supplemental zinc in mouse diets increases phosphorylation of AKT, activating mTOR and its downstream effectors, p70 S6k and 4E-BP1, for protein synthesis, promoting muscle growth and preventing muscle atrophy (Lynch et al. The official Team3DAlpha Reddit. Oct 23, 2019 · Zinc is an important dietary nutrient with crucial roles throughout the body. A recent study suggests that antioxidant supplements could hamper your muscle building efforts, because increased oxidation is needed to repair muscle tissue. Benefits of zinc for muscle growth. Apr 9, 2023 · ZMA is a natural mineral supplement made up of zinc, magnesium aspartate, and vitamin B6. I buy separate. It is best to take zinc around 2 hours after a meal for best absorption. I absolutely understand the benefits of copper before somebody mentions them, its absolutely critical to health. (2012). THAT is the amount of zinc you are actually taking. Boron is essential for the growth and maintenance of bone; (2) greatly improves wound healing; (3) beneficially impacts the body’s use of estrogen, testosterone, and vitamin D; (4) boosts magnesium absorption; (5) reduces levels of inflammatory biomarkers, such as high-sensitivity C-reactive protein (hs-CRP) and tumor necrosis factor α (TNF Bodybuilders should get in at least 30 milligrams of zinc daily. Most Jul 26, 2024 · Specs. It is legit potent at warding off viruses. In conclusion, gaining muscle as a natural bodybuilder is entirely achievable with the right approach. How much am I supposed to take?. At the same time, other studies have found zinc deficiency a major contributing factor in low testosterone levels and subsequent lower muscle growth. READ THE RULES BEFORE POSTING. Discuss all things related to 🧔male self-improvement, 💪fitness (bodybuilding, strength, fat loss, Nucleus Overload®, myostatin, sports, human physiology & evolution etc. Jean Francois from canlab says you can do up to 10 mg a day and run it until the therapeutic condition (aka injury) is resolved. 1. If you don’t want or need this much zinc or vitamin D in this supplement, you could take just one capsule per day. It’s not just about bulking up As was said, zinc will only help if you are deficient. I ha Mar 29, 2024 · Benefits of Zinc for Muscle Growth. Dec 29, 2017 · Effect of zinc and selenium supplementation on serum testosterone and plasma lactate in cyclist after an exhaustive exercise bout. Exercise increases the efficiency of muscle protein synthesis in older adults. Successful antidepressant treatment can raise zinc levels. 5 fold and increasing insulin sensitivity. Zinc deficiency is known to contribute to hair loss. I know people will yell about too much zinc. The two-capsule serving provides 95% Daily Value of zinc. I'm thinking of trying out taurine. 2007). Nevertheless, we suggest that young, healthy individuals who exercise for improved strength and muscle growth should avoid consuming high dosages of vitamins C and E close to the exercise sessions because, if anything, the effects tend to be undesirable. com FREE SHIPPING on qualified orders Zinc supplementation will likely do nothing to stave off hair loss or promote hair growth UNLESS you have a zinc deficiency. Without adequate sleep, your muscle mass and strength gains will suffer and you may end up not training as hard as you used to do. You can look into it, but vitamin D is pretty important for muscle function and a deficiency hinders muscle growth for various reasons. you really don't want to use too much, as it can deal permanent damage to kidneys. Lastly, don't forget the basics. If you do take zinc, take something with copper in it if you plan to take it long termzinc depletes copper in the body. However, it also says 230% recommended daily allowance. High stress levels can hinder your muscle-building efforts. The body Mar 6, 2006 · Zinc deficiency, associated with reduced muscle growth, is a global problem, particularly among women and children in developing countries. And some muscle groups can be trained/forced to recover faster. Eating a banana / taking an energy drink before the workout seems to make a difference. For hypertrophy, I would recommend against vitamin C. I've seen it mentioned on energy drinks. There is also TMG which is basically like a creatine alternative but has many additional benefits of it's own and is also cheap. Biological Trace Element Research, 144(1-3), 454-462. Minimum number of sets for muscle growth: 2-3 for beginners, 3-6 for advanced, per week per muscle group, to failure. I am someone who is trying to improve my sex hormones and I feel like, based off the research, boron can be a useful supplement for me. Zinc has a lot of benefits since it is an essential trace element involved in virtually every class of enzymatic activity. Zinc monomethionine is approximately 21% zinc by weight. Antioxidants are synonymous with anti-inflammatories. loading phase is optional though, 20g for 7 days seems a bit excessive. Jan 13, 2021 · It contains three ingredients: zinc, magnesium, and vitamin B6. A place for for those who believe that proper diet and intense training are all you need to build an amazing physique. Zinc Absorption by Young Adults from Supplemental Zinc Citrate Is Comparable with That from Zinc Gluconate and Higher than from Zinc Oxide, The Journal of Nutrition, Volume 144 A subreddit designed for discussion of supplements and nutraceuticals; for health, performance, or any intended (or not intended) purpose. 7 There are no In fact, 60% of zinc in the body is found in the muscle mass and 30% in the bones! Moreover, zinc supports muscle building, as it’s involved in muscle cell activation, proliferation and differentiation. You can take zinc as a stand-alone or as a part of ZMA or your multivitamin. Sorry for the questions, just trying to "brainstorm". Alcohol depletes many vital nutrients as well. There are muscle groups than can be trained more often, but those are exceptions. Which I can see now was terribly irresponsible and stupid of me so any criticism is well deserved We would like to show you a description here but the site won’t allow us. Testosterone is the true driver of muscle growth. Feel free to discuss remedies, research, technologies, hair transplants, hair systems, living with hair loss, cosmetic concealments, whether to "take the plunge" and shave your head, and how your treatment progress or shaved head or hairstyle looks. Zinc is a nutrient that is inhibited by other nutrients including iron, copper and calcium. Zinc plays a key role in muscle regeneration! On the other hand, zinc deficiency may affect the proper function of muscle tissue. ), 🧬genetics, 🦍testosterone, 💃dating, 🧠Psychology, and 🌎race & ethnicity. Assuming your supplement has 50mg of elemental zinc it should be about 400mg of zinc gluconate. For a dose of 50mg elemental zinc, take 385 mg zinc gluconate. Many people who had covid took 70-100 mg of zinc daily for a week without problems. If you reduce inflammation during this time, damaged muscle fibers won’t fully recover. An original discovery: selenium deficiency and Keshan disease (an endemic heart disease). Research suggests that zinc plays a role in post-exercise skeletal muscle regeneration — in other words, it helps repair muscle fibers after a hard lifting session. Example: 50mg of Zinc Gluconate is actually 7mg elemental zinc. Zinc sulfate is approximately 22% zinc by weight. This is a subreddit for depicting before and after photos of women growing more muscular over time. Drink plenty of water, and manage stress through relaxation techniques like meditation or yoga. S. Numerous research studies have suggested that zinc and magnesium help enhance muscle size, muscle strength, and fat loss, not to mention overall health and well-being. It also says "Take one a day". 7lb of muscle/fat in a similar time, and the gymnasts gained less than a pound of muscle in 30 days while losing minimal fat. Aug 26, 2024 · Let's explore how zinc supports muscle growth and determine whether you may be at risk of zinc deficiency. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! If you want to say muscle growth begins only after the muscle has recovered the damage then you'll get a later time which probably falls during sleep. Then gradually work on your work capacity so that you can handle FBW. People use oral zinc to help treat colds, but it can decrease the effectiveness of certain drugs and cause side effects. We would like to show you a description here but the site won’t allow us. Breakthrough Supplement for Monster Muscle Growth. Look up the content of elemental (actual) zinc in whatever product you are taking. There are the factors which boron help like energy and so on and that equals to better training / mood / motivation and that is going to help muscles. My testosterone crashed because I wasn't paying attention to my fat intake. I personally consume around 40 mg daily averaged out of various kinds, and have done so for a couple of years. It binds to the androgen receptors by 5x more than test so, naturally if you increase alpha male behaviours ( can be done on SR ) you will have more dht. Tressless (*tress·less*, without hair) is the most popular community for males and females coping with hair loss. I bought the powder form of the Magnesium and regret it a bit as even though it's more economical, it has Citric Acid and Silica as non-medicinal ingredients, and that doesn't sit too right with me. "Recommendations for how much protein is enough for older people vary, but current studies suggest that most people over age 65 should take in about 1 g to 1. The recommended daily amount of zinc is 8 milligrams (mg) for women and 11 mg for adult men. If the body is a factory producing muscle mass, other materials like amino acids, rest, protein, time, etc can't scale linearly with Test. When you want to increase your zinc intake through food, the chart below features some of the best Mar 1, 2023 · How zinc can aid muscle growth Among the many biological processes that zinc is responsible for, it also contributes to building and repairing muscle. Hi, I was wondering what kinda supplements people with expertise would recommend for when I want to enhance muscle growth, I've been working out for 6 hours a week (3 months) for a while now and while i definitely getting stronger and feel healthier I don't see much to any difference in my physique. Where can I find more info on this claim? Maybe zinc also improves other bodily functions so you get more energy to work out harder, more focus, etc. We welcome everyone who would like to worship or be worshipped. ZMA only increases muscle growth if working out, it's not AAS. What do you mean by "This is not observed with whole plant food sources", particularly the "This"? OP is asking about muscles and cardiovascular, and you linked a video quoting 2 papers that show no negative effects of botanical aox supplements on aox enzymes. And try a diet that is more nutrient dense. Jul 11, 2024 · Wegmüller R et al. In the examples from the article, the overweight cops lost just over 9lb of fat and gained just under 9lb of muscle in 12 weeks, the 235-bencher gained/lost 6. Chronically high intakes of antioxidants, specifically vitamin C and E, can impair muscular growth. In addition to that, not all of it absorbed. Extracellular zinc alters proliferation and differentiation. I would say be mindful of taking that much however, my doctor put me on 54mg and I’ve been at that almost a year daily use and have had zero issue. Share It's marketed for muscle growth because sleep repairs muscle tissue broken down from exercise; especially freeweights, also Zinc is pro-testosterone, as is Mag - Test. RDA for men is 11mg. Buy Magnesium and Zinc Post Workout Supplement - ZMatrix Zinc Magnesium Aspartate Muscle Recovery Supplement for Sleep Support and Muscle Health - EVL Post Workout Recovery Bodybuilding Supplement on Amazon. But still something to maybe keep up on blood work running that much. No, not to worry. Zinc is required in just about every building stage of the body, muscle repair, cell creation, stomach repair etc. You might consider adding this Nutrex Research Workout Multivitamin to your routine, it's a product that promises and delivers on enhanced focus and energy, in addition to supporting muscle growth. I read Zinc Picolinate and Magnesium BisGlycinate are kings, so I use those. However, taking in too much zinc can be harmful. It impacts everything from immune function to one’s sense of smell and taste. So growth can't keep up with increasing dosages. You should be taking fish oils regardless and magnesium if you’re deficient and taking D3. Nothing will increase your muscle mass on it's own though, you will need to work out (preferably strength training). over a year or two, my gut health improved and food sensitivities diminished when I started taking zinc, I found it very energizing; I couldn't sleep if I took it in the evening Absolutely, i could handle more volume. The two things I mainly use it for is immune system. Get enough protein to prevent muscle breakdown and enable muscle growth, and get enough carbs to build glycogen stores so you have strength and energy during workouts. Over training Poor sleep quality Stress Too lean (more muscle = faster metabolism you may need to increase your consumption of liquid calories to bulk successfully) Ideally you want most calories from whole foods, but it's tricky for some to bulk on whole foods. The lozenges I bought are called Solgar Flavo-Zinc Lonzenges. r/MuscleGrowthHub: For those who enjoy muscle growth content from morphs to comics. As someone who lives and breathes the bodybuilding lifestyle, I’ve learned that the benefits of zinc for muscle growth can be the difference-maker. I have personally been taking finasteride for the past 18 months to diminish DHT on the scalp It had 0 impact on my ability to grow muscle, stay lean and gain strength. But overall yea it can help a little, but just only as every supplement can really do, we will not recognize it much. This is possible because the organism can mobilize zinc from tissues with lower requirements, mainly bone, to others with higher requirements Hair growth: Really the same as above but I've heard biotin can help. cut out fried foods, pizza, ice cream. Make sure each muscle group gets at least 48h of rest. Copper deficiency has also been reported following chronic use of excessive amounts of zinc-containing denture creams (≥2 tubes per week containing 17-34 mg/g of zinc) (177). yea 20 g of zinc is only really useful for people with severe deficiency, after a week or two you should lower the dose. Let me lay it out for you: zinc is crucial for building lean muscle, enhancing muscle strength, and repairing muscle tissues. Not a place for discussion of illicit and illegal compounds. Go watch the channel Haircafe for more in depth explanations. When I started taking zinc I had subscribed to the bro science theory that zinc increases testosterone levels and therefore increases muscle gains, but without doing much research on dosage and side effects. This product contains high levels of zinc and magnesium to With a varied diet, your body usually gets enough zinc. On the back it says Zinc (as citrate, gluconate) 23 mg 230 % EC RDA. Asia Pacific Journal of Clinical Nutrition, 21(3 IMO it’s not a make or break supplement for building muscle or gaining strength. For example, by stimulating melanogenesis in grey or greying hair. Dec 26, 2023 · Zinc plays a crucial role in various aspects of health, including bodybuilding and overall well-being. Zinc supports your immune system and muscles. So it's worth it for most people to take a vitamin D supplement. It may cause a range of symptoms, such as nausea, diarrhea, and Total zinc intakes of 60 mg/day (50 mg supplemental and 10 mg dietary zinc) for up to 10 weeks have been found to result in signs of copper deficiency (29). Muscles don't wait exclusively for sleep to build and once you wake up suddenly stop, it's more like an ongoing process that's sensitive to many many other factors, like genetics and diet for two. I KNOW what everyone says … but definitely helps my libido, sleep quality and muscle growth! And found that zma with magnesium citrate and zinc aspartate works way better than any other ones! Reply reply For a dose of 50mg elemental zinc, take 146 mg zinc citrate. Zinc possibly does the same thing. You can take in in pill form or eat through bananas oranges, sweet potatoes, steamed spinach. It contains about 13% elemental zinc. OSTA 2866 by CrazyBulk is carefully crafted keeping in mind those professional bodybuilders who are looking to upgrade their muscle growth legally. Lithium elevates BDNF by inhibition of GSK-3, which also increases skeletal muscle growth by increasing glucose to muscle cells by 2. (Optizinc is a good one) I was on a diet and lifting/running a lot. Here's how zinc is relevant in those areas: **Muscle Growth and Repair:** Zinc is involved in protein synthesis, which is essential for muscle growth and repair. you just reach optimal amounts of creatine in the body faster. Oct 20, 2021 · On top of that, many research papers have shown inter-relation between mineral and muscle growth. The fact that it says 333% RDA makes me believe that they actually mean 50mg of elemental zinc (which is the stuff you're really interested in). Have you tried creatine & protein? Creatine is really a wonder supplement if used correctly. Inflammation is critical for muscle repair. Basically any junk. The second is it’s role in production of growth factor for muscle synthesis. I know Zinc boosts testosterone which is good for building muscle but at the same time it has strong anti-oxidant and anti-inflammatory properties…. Also consuming enough zinc, good fats, proteins etc. 2 g of protein/kg of body weight per day to both gain and maintain muscle mass and function. A subreddit designed for discussion of supplements and nutraceuticals; for health, performance, or any intended (or not intended) purpose. For a dose of 50mg elemental zinc, take 220 mg zinc sulfate. 2001; McClung et al. Normally plant based diets have higher copper intake lower zinc intake, so supplemental zinc is always a good idea for the average plant based people. See full list on greatist. Have sex (dont cum obviously) dht is also a very good hormone that makes you alpha, have a deep voice . The only real exception is vitamin D, which is the most common vitamin deficiency since it can be hard to get from a standard diet. Zinc from NOW, and Magnesium from CanPrev. As long as it depicts a sequence your submission is welcome. However idk if just taurine is gonna make it, as the energy d Aug 22, 2024 · Zinc is a small but powerful trace mineral that assists in the growth and development of cells in the body. Protein prevents breakdown of muscle while opening up the "gates" to the muscle to allow glycogen (carbs) into the muscle, which helps repair the muscle quicker and gives energy How you take the zinc is up to you. And also potassium helps a lot with muscle cramps and other muscle related symptoms. Jul 17, 2024 · Zinc contributes to bone health, immune function and doesn’t compete with magnesium for absorption. Also, I think 10% is pretty big. I gained 30 pounds without increasing my body fat percentage while taking zinc regularly so I would say no. Just a quick blurb that mentions UNLESS you're taking a high high milligram of zinc literally 142 mg per day taking zinc and magnesium at the same time is no problem whatsoever. increases protein synthesis. When you supplement ZMA, remember to take it on an empty stomach, preferably before you hit the sack. The study indicated that topical treatment with zinc thymulin significantly increased hair growth over 6 months; further, there were no systemic or local side effects from the treatment. Now I read somewhere that Zinc Gluconate has 14% elemental zinc, and I'm after that elemental zinc. Jul 25, 2023 · ZMA manufacturers claim it boosts muscle growth and strength and improves endurance, recovery, and sleep quality. The effect of extracellular zinc on IGF signaling was examined using DTPA, a non-membrane permeable zinc chelator. I've seen studies saying that antioxidants and anti-inflammatory supplements can reduce the effects of resistance training, but I've seen nothing mentioning Zinc. The multiyears AREDS 2 research project prescribed 80mg zinc (a lot a lot of zinc) 2mg copper to participants, and the participants seemed fine. Magnesium plays a role in metabolism and muscle health and Signs of excess magnesium can be similar to magnesium deficiency and include changes in mental status, nausea, diarrhea, appetite loss, muscle weakness, difficulty breathing, extremely low blood pressure, and irregular heartbeat [5,57-60]. Zinc is a critical but often overlooked micronutrient needed for muscle growth and optimal athletic performance. Phytic acid is also a huge killer for nutrients in general, zinc included; it can be found in a lot whole grain foods predominantly (watch out for that and don't eat to much). Zinc gluconate is approximately 13% zinc by weight. This article reviews ZMA’s benefits, side effects, and dosage information. Jul 27, 2023 · Best Supplements for Muscle Growth; Best Supplements for CrossFit; Folks with a higher budget might add fish oil, branch chain amino acids, beta alanine, zinc, and other useful pills and A subreddit designed for discussion of supplements and nutraceuticals; for health, performance, or any intended (or not intended) purpose. I'm just like you, relying on protein powder during those ultra-busy days. Zinc is involved in hormone production, specifically testosterone which is an important component for building lean muscle mass. Jun 22, 2023 · These changes were dampened by zinc co-treatment in animals that received lead and zinc treatment when compared with lead-treated rats (Table 2). Especially not outside the range you already naturally make. Key Ingredients: 114mg magnesium, 11mg zinc, 500mg oyster meat powder Capsules per Serving: Two Price per Serving: $0. CrazyBulk OSTA 2866 is the legal alternative to OSTARINE MK-2866. We need more studies to If you have a zinc deficiency, taking zinc will improve your testosterone levels by probably 5-10%. It also focuses on lifestyle activities like exercise and nutrition for raising testosterone levels naturally or anything else related to testosterone the substance. However, this is not typical AGA and is very uncommon for people who are not malnourished. Zinc gluconate is the zinc salt of gluconic acid. That’s even worse… It’s not going to affect you that way. Your submission must depict at least two photos of a woman who has grown more muscular in the final photo. The results indicate that lead exposure disrupted cellular metabolism and growth, and also impaired penile integrity, which could be improved by zinc therapy. No natural supplements boost testosterone. When I had covid in May I consumed about 80 mg a day for a week, mainly zinc gluconate lozenges. Non-supplemental things possibly effecting your muscle growth. This subreddit is for questions and discussion related to testosterone replacement therapy and testosterone. Reduces inflammation Zinc plays a large role in how we react to stress and deficiency is linked to depression. 97 Pros. idlcvzelcelwtduaeeujlwigjoqtudqqnekaeafpfmvbovtifwrapfpvgut