LEVEL 3 - MICRONUTRIENTS & WATER (Part 2) Deficiencies Flashcards
What are the 5 most consistently reported deficiencies for bodybuilders?
The five deficiencies most consistently reported by dieting bodybuilders from surveys in the 1980’s and 1990’s were vitamin D, calcium, zinc, magnesium, and iron.
What are the consequences of being deficient in Zinc?
Zinc defficiencies can in fact result in a down regulation of thyroid to the point where energy expenditure is substantially reduced. In one case study, one subject increased their resting metabolic rate (RMR) by 194 kcals after 4 months of supplementing with zinc, and the other subject increased RMR by a whopping 527 kcals after supplementing with zinc for 2 months.
Zinc deficiencies can negatively impact your metabolism.
What are the consequences of being deficient in Iron?
Especially common de ciency in female athletes (even more so when energy restricted). In one study on a group of female volleyball players who were supplemented with iron, it was found that during strength testing the iron- supplemented group displayed greater total strength across a range of barbell lifts compared to the control group that did not receive iron supplementation.
Iron deficiencies can negatively impact strength.
What are the consequences of being deficient in Calcium?
Calcium is another common de ciency and also is required in relatively large amounts. Consuming dairy on a diet can fix this issue; and low fat, low carb, high protein Greek yogurts can be fit into diets that are low in calories, fat or carbs, and are a great way to prevent deficiency. Calcium deficiencies can negatively impact bone health.
What are some general recommendations for avoiding these deficiencies?
A diet with good variety can cover these bases, but as calories and macronutrients get lower, it will be harder and harder to prevent micronutrient deficiencies. I would advise maintaining dairy and red meat consumption (lean with fat trimmed can t into almost any diet) and getting regular outside sun exposure (not through windows) while dieting. Doing so should help you avoid calcium, zinc, magnesium, iron and vitamin D deficiencies.
What are some general recommendations for avoiding deficiencies in a gaining phase?
I would recommend consciously ensuring that you consume adequate fruits and vegetables. Fruits and vegetables can be easily overlooked while gaining.
What are the minimum Fruit and vegetable recommendations
Best way to keep track of this is to ensure that you are consuming 1 serving of fruits and vegetables per 1000 calories that you ingest per day. A good bare minimum intake is 2 servings of fruits and vegetables each day to prevent excessive fullness while still ensuring adequate intake; remember the order of priority, you don’t want Level 3 of The Pyramid to interfere with Level 1!
