This mineral aids in post-exertion tissue repair and in the conversion of food to fuel. Both male and female athletes have lower serum zinc levels compared with sedentary individuals. Studies correlate endurance exercise with periods of compromised immunity -zinc depletion may be one reason.
Those who train without days off lose zinc even more quickly. In a study of cyclists, researchers looked at zinc excretion via sweat. Half of the group underwent intense training for two months. Half underwent moderate training with two to three days off per week. Both groups were studied before and after. The exercising group showed increased zinc excretion while the control group showed no increase. The researchers believe altered zinc metabolism coupled with increased zinc excretion and stress levels lead to fatigue and decreased endurance.
Athletes should take 30 to 60 mg zinc daily. Zinc picolinate or monomethionate are most easily tolerated.