Zinc with plant-centered nutrition in sports
An underestimated key to performance?
More and more people are opting for a plant-centered diet – be it vegetarian, vegan or flexitarian – and are also regularly involved in sport. A development that can bring new challenges for the supply of nutrients, especially essential trace elements such as zinc.
Everything about zinc and sport
Zinc is an often underestimated factor in sport
Zinc has a direct influence on performance in endurance and strength sports as well as recovery after sport. The immune system also benefits from a good supply, as intensive training increases the risk of infections and a lack of zinc can intensify this effect.
Studies show that zinc requirements and zinc stores can differ in people who are active in sports – depending on gender, muscle mass and type of sporting activity. Men usually have larger zinc stores than women due to their higher muscle mass. High-impact sports, such as wrestling or modern pentathlon, also promote greater muscle development than less strenuous disciplines such as rhythmic gymnastics and can therefore increase zinc requirements.
Sporting activity also causes larger amounts of zinc to be lost, for example through sweat and urine. Depending on the intensity, athletes can lose 0.5-1.0 mg of zinc per liter of sweat. With high training intensity, this can be up to 3.5 mg of zinc per day.
As the body can only store a limited amount of zinc, a regular intake via the diet is necessary to maintain physical performance. If the additional requirement cannot be covered by the diet, targeted supplementation may be advisable. An increase in athletic performance through the isolated intake of zinc via dietary supplements has not yet been proven, but is the subject of current research.
Why is zinc so important?
Muscle growth and regeneration
Energy generation
Immune defense and infection prophylaxis
Protection from exercise-induced cell stress
Zinc in a plant-based diet: What should I bear in mind?
A plant-centered diet can offer health and environmental benefits, but also presents the body with particular challenges, depending on the type of diet.
Zinc is important for the body, including for the immune system, wound healing and cell division. With a purely or predominantly plant-based diet, however, it can be more difficult to get enough zinc from food – especially for women.
The reason: many plant-based foods contain so-called phytates. These substances occur naturally in whole grain products, pulses (such as lentils or beans), nuts and seeds, for example. Phytates bind zinc in the intestine, making it harder for the body to absorb.
This is why the German Nutrition Society (DGE), for example, now recommends adjusting the recommended amount of zinc to the phytate content of the diet. This means
- Depending on their diet, women need around 7 to 10 mg of zinc per day
- Men need around 11 to 16 mg per day
Zinc is mainly found in our muscles and bones. Only little zinc is found in the blood and the level can fluctuate greatly, e.g. due to infections or stress. A blood test alone is therefore often not enough to detect a zinc deficiency. Medical assessments are therefore based on a combination of laboratory values, symptoms such as susceptibility to infections, tiredness or lack of appetite, as well as the individual’s diet and physical fitness.
How do I meet my daily zinc requirement as a vegan?
In principle, these amounts of zinc can also be covered by a plant-based diet – provided that foods rich in zinc and low in phytate are specifically selected. Good plant-based sources of zinc include pumpkin seeds, oatmeal (preferably soaked or fermented), quinoa or tofu.
In certain cases, a supplementary intake via food supplements can be useful, but only in moderate doses. Very high doses (over 150 mg zinc) are not recommended and can lead to side effects such as impaired iron and copper absorption, gastrointestinal complaints or neurological symptoms. Organic zinc compounds such as zinc glycinate, zinc gluconate or zinc bisglycinate are suitable for supplementation. According to current knowledge, they have a higher bioavailability than inorganic forms such as zinc sulphate or zinc oxide and are therefore better absorbed by the body.
Zinc-rich foods
1 portion of tofu (150 g)
2,25 mg Zinc
2 tbsp oat flakes (20 g)
0,73 mg Zinc
1 tbsp pumpkin seeds (15 g)
0,92 mg Zinc
1 portion of quinoa (60 g raw)
1,35 mg Zinc
Vegan diet and active sport – how much zinc is needed?
If you eat a plant-based diet and exercise regularly, you should make sure you get enough zinc. Although the specific requirement varies from person to person and depends on the intensity and duration of training and personal training status, studies show that people who are active in sport need more zinc than those who are less active.
- A daily intake of around 15-20 mg is recommended for endurance sports.
- For strength sports, as much as 20-30 mg is recommended.
When does supplementation make sense?
An additional intake of zinc can be useful if there is an increased requirement or an unfavorable diet. However, the dosage is important:
- Maximum daily amount in Germany for food supplements according to the Federal Institute for Risk Assessment (BfR): 6.5 mg
- Tolerable upper limit according to the European Food Safety Authority (EFSA): 25 mg per day (adults)
An individual assessment, for example through a nutritional analysis or medical advice, is advisable – especially in the case of recurring infections, poor recovery or persistent tiredness.
Conclusion: Keep an eye on zinc – especially with sport and a plant-centered diet
Zinc is an important trace element that performs many tasks in the body. Due to this far-reaching importance, 18 health claims for zinc are currently permitted in the European Union (EU) in accordance with Article 13(1) of Regulation (EC) No. 1924/2006 (see table). However, these may only be used for products that contain the legally defined minimum amount of zinc (≥ 2.25 mg/100 g or 100 ml or per single serving).
People who eat a plant-based diet often absorb less zinc. The reason for this is not necessarily the amount of zinc in the food, but certain substances in plants – known as phytates – which make absorption in the intestine more difficult. In addition, more zinc is lost through sweat and urine during sport, which increases the requirement. A conscious supply of zinc is therefore particularly important for vegetarians and vegans who are active in sports. Zinc supports the muscles, the immune system and the energy balance.
A deficiency can usually be avoided with a well-planned diet that contains zinc-rich foods. In some cases, a dietary supplement can also be useful. This keeps the body efficient – in everyday life, during training and for overall health.
For detailed information, further content and related literature, please visit the NuT article for professionals via the following link: Zinc in a plant-centered diet for sports: an underestimated key to performance?
Acknowledgments
Many thanks to the FH Münster, especially Janina Dapprich, Prof. Dr. oec. troph. Anja Markant and Prof. Dr. rer. medic. Tobias Fischer, for writing this article as part of the “Nutrient Compass” project.
Click here for the article on the FH Münster website: Zinc in a plant-centered diet for sports: an underestimated key to performance?
