Zinc is an essential mineral and an antioxidant. It stimulates different enzymes which promote biological reactions in a body. Zinc supports normal growth and development during intense physical activity. Zinc is found in food and in many different supplement forms. Zinc enhances the immune system, is essential for muscle growth and tissue repair, and is great when you want to continue training hard while cutting calories or otherwise experiencing lower than normal energy levels. Ideal levels for a bodybuilder would be approximately 15 mg a day.

Zinc supports hormones which support gains in muscle size and strength. Testosterone and IGF (insulinlike growth factor). Testosterone is extremely important to gain mass for the bodybuilder, and IGF also supports these gains.

Sources of Zinc:

Oysters
Red Meat
Seafood

Recommended Zinc Intake for a Bodybuilder:

Zinc works best when combined with magnesium in the supplement ZMA.

**Some Sources of Zinc**
FOOD	MILLIGRAMS	% OF DAILY VALUE
One Oyster	2.7	16.6
Lean Beef Shank, 1 oz	3.0	20
One Skinless, Boneless Chicken Breast	1.8	10