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Zink für Muskelaufbau: Dosierung & Zeitpunkt – Sports Gear Patrol Zum Inhalt springen Nicht nur für Muskelaufbau kann Zink einen entscheidenden Unterschied machen: der Stoff gilt als Zündfunke für etwa 100 Enzyme im menschlichen Körper, schützt das Immunsystem, ist an der DNA-Synthese und Zellteilung beteiligt.
Für den Muskelaufbau ist Zink vor allem wegen seiner Wirkung auf die Proteinsynthese und mutmaßliche Auswirkung auf den Testosteronspiegel interessant.
Zink supplementieren ist meines Erachtens wichtiger als Protein oder Kreatin. Während die letztgenannten durchaus durch intelligente Ernährung ausreichend zugeführt werden können, leiden viele Sportler, gerade diejenigen, die sich gerne an die Leistungsgrenze bringen, an Zinkmangel.
Das kann durchaus negative Folgen in Bezug auf Muskelaufbau und andere sportliche Ziele haben.
Zink Einnahme im Muskelaufbau Skelettmuskulatur hat einen hohen Bedarf an Zink: jedes zehnte menschliche Protein ist ein Zink-Protein . Die Myogenese , die Entwicklung von Skelettmuskulatur, sowie die Regeneration und Zellaktivierung sind Prozesse, die ohne Zink nicht funktionieren.
Der oxidative Stress, der durch häufiges und hartes Training erzeugt wird, kann bei unzureichender Zufuhr zu einem Zinkmangel führen, der Folgen für die Gesundheit und sportliche Performanz des Athleten haben kann.
Ein Monitoring des Zinklevels durch Beobachtung der Mangelsymptome kann somit entscheidend für den langfristigen Trainingserfolg sein. Entsprechende Studien haben reduzierte Zink-Werte im Blut nach verschiedenen sportlichen Aktivitäten nachgewiesen.
Taking all these data into account, zinc could be involved in antioxidant response activated by exercise, therefore zinc deficiency in athletes could have consequences for metabolic adaptations modulated by exercise and it could induce negative effects to sport performance, exercise adaptation and affecting the long-term health of the athlete.
Hernández-Camacho JD, Vicente-García C, Parsons DS, Navas-Enamorado I. Zinc at the crossroads of exercise and proteostasis. Redox Biol. 2020;35:101529. doi:10.1016/j.redox.2020.101529
Wie viel Zink am Tag für Muskelaufbau? Alter Männer Frauen 0 – 6 Monate 2 mg 2 mg 7 – 12 Monate 3 mg 3 mg 1 – 3 Jahre 3 mg 3 mg 4 – 8 Jahre 5 mg 5 mg 9 – 13 Jahre 8 mg 8 mg 14 – 18 Jahre 11 mg 9 mg 19+ Jahre 11 mg 8 mg
Die amerikanische Gesundheitsbehörde empfiehlt die Einnahme von bis zu 11 mg Zink für junge Männer.
Die Deutsche Gesellschaft für Ernährung empfiehlt bis zu 14 mg Zink (Männer) bzw, 8 mg Zink pro Tag (Frauen) durch gesunde Nahrungsmittel zu decken. Allerdings kann man diese eher allgemein gehaltenen Empfehlungen nur bedingt für Sportler und vor allem für den Muskelaufbau gelten lassen und zwar aus zwei Gründen:
Zink bleibt der entscheidende Zündfunke für die Proteinsynthese . Ist dieser nicht gegeben, hilft auch adäquate Proteinzufuhr nicht weiter.
Außerdem ist das Resultat erhöhter körperlicher Aktivität fast immer eine erhöhte Schweißproduktion, wodurch Mineralien und auch Zink verloren gehen. Das gilt natürlich besonders für Sportler, die stark schwitzen.
Wie viel Zink nehme ich? Ich selbst nehme derzeit etwa 20 mg Zink zu mir und werde die Dosis eventuell auf 25 mg erhöhen (s. unten).
Derzeit bin ich mit meinem Trainingsfortschritt, ich trainiere seit etwa einem Jahr ausschließlich zuhause, absolut zufrieden. Gute Ergebnisse beim Muskelaufbau müssen natürlich nicht auf die Einnahme von Zink zurückzuführen sein, aber ich würde die Sache gerne weiter beobachten und ein wenig hochskalieren.
Einsteigern empfehle ich, zunächst bei der empfohlenen Tagesdosis von 14 mg (Männer) bzw. 8 mg (Frauen) zu bleiben, die tägliche Einnahme auf Verträglichkeit zu prüfen und von dort weitere Entscheidungen zu treffen.
Zink vor oder nach dem Training? Zink sollte täglich und möglichst ungefähr zur selben Tageszeit zugeführt werden. So können Überdosierung und Unverträglichkeit vermieden werden und es ist sichergestellt, dass immer genug Zink im Körper verfügbar ist.
Ob dieser Zeitpunkt vor oder nach der Trainingseinheit liegt, ist dabei nicht so wichtig. Wer aber auf Nummer sicher gehen will, erledigt die Einnahme am besten gleich morgens und ist damit versorgt, ganz gleich, wann das Training stattfindet.
Wie wirkt Zink auf Testosteron? Ein Thema, dass Männer nicht nur aus sportlichen Gründen interessieren wird: wie wirkt sich Zink auf den Testosteronspiegel aus? Wir wissen bereits, dass sich ein Zinkmangel pränatal und in der Kindheit negativ auf die Entwicklung der Geschlechtsdrüsen auswirken kann. Insofern ist es nicht weit hergeholt, eine Korrelation zwischen Zink und Testosteron zu vermuten.
Diese existiert tatsächlich und ist bereits 1996 in einer Studie nachgewiesen worden.
Die positive Auswirkung von Zink auf Testosteron wurde in einer Testreihe an 40 Männern im Alter von 20 bis 80 Jahren bestätigt. Den jungen Männern wurde dabei gezielt Zink aus Nahrungsmitteln vorenthalten, während sich die älteren Versuchsteilnehmer von vornherein in einem Zinkdefizit befanden.
Das Ergebnis war bei beiden Gruppen das gleiche: wurde Zink substituiert, stieg auch der Testosteronlevel .
Die Studie kommt zu dem Schluss, dass Zink eine wichtige Rolle in der Produktion des Hormons Testosteron spielt.
Nimmt man Zink und Magnesium zusammen? Auf dem Fitnessmarkt werden sogenannte ZMA-Produkte angeboten, die neben Zink auch Magnesium und Vitamine enthalten. Solche Präparate werden auch von weniger aktiven Menschen genutzt, zum Beispiel, um nachts besser schlafen zu können.
Eine nachgewiesene zusätzliche Wirkung durch das Magnesium in Bezug auf Zink und Muskelaufbau besteht nicht . Angesichts dieser Tatsachen würde ich zunächst vom Kauf zumeist überteuerter ZMAs abraten.
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Zum Vergleich: das von mir genutzte Produkt enthält 5100 mg Zink in flüssiger Form und ist dabei zurzeit etwa 8 € günstiger als das günstigste ZMA-Präparat, dass ich gefunden habe, welches pro Verkaufseinheit 1200 mg Zink in gepresster Form enthält.
Kurzum: 50% höherer Preis für nicht einmal ein Viertel der Menge Zink.
Welches ist die beste Zinktablette fürs Muskelaufbau? Einen Grund gibt es, auf ein geringfügig teureres Produkt umzuschwenken: laut einer Studie weist Zink-Bisglycinat eine höhere Bioverfügbarkeit auf. Bisglycinat ist der wissenschaftlich korrekte Name für Magnesiumsalze.
Mutmaßlich sind diese auch in einigen ZMAs enthalten, allerdings nicht zwangsläufig, und man kommt günstiger weg, wenn man Produkte wählt, die nicht spezifisch für den Fitnessmarkt entworfen wurden.
Dieses Produkt enthält pro Verpackungseinheit über 9000 mg des genannten Zink-Bisglycinat und ist dabei noch nicht einmal wesentlich teurer als das von mir bisher genutzte Produkt.
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25 mg pro Tablette Hochwertiges Zink-Bisglycinat + 40% verfügbarer als Zink-Gluconat Pro Tablette kommt man hier auf 25 mg, was ich in nächster Zeit mal ausprobieren werde. Wer lieber nicht so hoch dosieren möchte, der kann die Tablette natürlich auch teilen.
Weitere Darreichungsformen für optimale Zink-Resorption:
Zink Picolinat Zink Glycerat Zink Acetat Zink Citrat Zink Monomethionin Hilft Zink auch fürs Fitnesstraining? Wie der oben genannten Studie zu entnehmen ist, entsteht ein Defizit an Zink auch und vor allem bei Ausdauersportarten.
Man sollte also nicht nur mit der Zielsetzung Muskelaufbau und Proteinsynthese auf eine ausreichende Zufuhr achten, sondern bei allen schweißtreibenden Sportarten, die regelmäßig und ambitioniert betrieben werden.
Das bedeutet nicht zwingend, dass man gleich mit Präparaten substituieren muss, aber zumindest auf den Zinkgehalt der Nahrungsmittel sollte man achten.
Lebensmittel mit viel Zink Der menschliche Körper hat keine Möglichkeit, Zink über einen längeren Zeitraum zu speichern. Daher ist es für die Erhaltung eines gesunden Levels wichtig, Zink täglich mit der Nahrung zuzuführen oder anderweitig zu substituieren.
Lebensmittel Menge Zink Rotes Fleisch 100 g 4,8 mg Schalentiere (z. B. Krabben) 100 g 7,6 mg Hülsenfrüchte 100 g 1,32 mg Samen und Keime 100 g 10,8 mg Nüsse (Cashew) 100 g 5,9 mg Käse (Cheddar) 100 g 3,1 mg Eier 100 g 1,0 mg Vollkorn 100 g 1,5 mg Kartoffeln 100 g 0,5 mg Dunkle Schokolade 100 g 3,3 mg
Alle Angaben sind Näherungswerte.
Bei Vollkorn und Hülsenfrüchte verhindert ein hoher Phytatgehalt die optimale Aufnahme. Generell ist bei den hier gemachten Angaben zu bedenken, dass der beschriebene Zinkgehalt im Lebensmittel nicht bedeutet, dass der Körper die gleiche Menge aufnimmt.
Darüber hinaus ist zu bedenken, dass die Zinkzufuhr täglich geschehen muss. Während es also durchaus möglich ist, den täglichen Bedarf an Zink durch Lebensmittel, ohne Substitution mit einem Präparat, zu decken, sollte man nicht außer Acht lassen, dass hierfür eventuell die Ernährung komplett umgestellt werden muss.
Kann man Zink überdosieren? Zink gilt allgemein als gering toxisch. Eine Überdosierung mit Zink erkennt man an Magenkrämpfen, Übelkeit, Durchfall und Erbrechen. Hierfür muss die empfohlene Tagesdosis von bis zu 15 mg in der Regel langfristig und/oder deutlich überschritten werden.
Das amerikanische National Institute of Health gibt die empfohlene Obergrenze für Erwachsene mit 40 mg Zink pro Tag an.
Eine höhere Zufuhr an Zink kann einen Mangel an Kupfer nach sich ziehen. Dieses sollte entsprechend substituiert oder durch Nahrungsmittel ergänzt werden. Hierfür bieten sich Tierinnereien, Schalentiere, Nüsse und Hülsenfrüchte an.
Woran erkennt man Zinkmangel? Zinkmangel kann gravierende Folgen nach sich ziehen:
Wachstumsstörungen (bei Kindern) Unterentwicklung der Geschlechtsdrüsen (bei Männern) Hautveränderungen Appetitlosigkeit Lethargie Verspätete Wundheilung Neurosensorische Störungen Immunstörungen und Krankheitsanfälligkeit Schwerwiegende Folgen sind nur durch einen schwerwiegenden, anhaltenden Mangel auszulösen, deswegen sollte man sich von dieser Liste nicht zu sehr verängstigen lassen. Allerdings stellt sich nicht nur für Sportler die Frage, inwieweit unangenehme Alltagserscheinungen tatsächlich auf einen solchen Zinkmangel zurückzuführen sind.
Denn auch, wenn das Defizit bei westlicher Standardernährung nicht kritisch hoch ausfallen dürfte: angesichts der Tatsache, dass Menschen mehr oder minder immer das Gleiche essen beziehungsweise nicht essen, kann ein Mangel durchaus langfristig bestehen.
Leider lässt sich ein leichter aber chronischer Zinkmangel nur bedingt durch Plasmatests nachweisen. Daher ist es gerade für aktive Menschen und Sportler entscheidend, auf etwaige Symptome eines Mangels zu achten und bei Bedarf zu substituieren.
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