Vitamins and Minerals
(Written for SPNFitness.com)


The following week in April is going to be a very busy one for me, it seems all of my meetings and socialisings have come during those 7 days. I’m to attend my uncles wedding, a business meeting with a PR company, go on a date with the lovely Fenella and lastly go to dinner at my brothers girlfriends family’s house (whole two family’s bonding kinda thing.) Inevitably I may have to socially drink…but drink what? Social etiquette tells us there are certain types of drinks that should be drunk at certain types of events. Much like there are certain types of vitamins and minerals that should be consumed for certain purposes. Allow me to explain:

Selenium
Recommended Daily Allowance: 55 micrograms
- Selenium ‘make up’ the antioxidant enzymes selenoproteins, like all other anti oxidants these help control harmful free radicals that interfere with muscle growth
- Greatly supports the body’s immune system (note: an ‘overworked’ immune system can detrimentally effect key anabolic hormones.)
Sources include: turkey breast, red meat, mixed nuts, tuna, codfish
Tuna is a great source of selenium and as such should always been consumed as part of someone’s diet to maintain a good immune system. Don’t get me wrong, the body needs various other vitamins and minerals to function efficiently however selenium is specifically great for the immune system. Just as other drinks are great for certain events, but champagne is usually chosen for a wedding. This customary drink is nice to drink and conveys all the right impressions at a wedding. That’s not to say a yard of ale isn’t great fun…I just don’t think having the bride ‘kneck’ a yard of ale while her family and friends chant, CHUG! CHUG! CHUG! Gives the same effect.

Zinc
Recommended Daily Allowance: 11 micrograms (males) 8 micrograms (females)
Arguably the most important of all minerals for bodybuilding, Zinc:
- Stimulates the activity of 100 enzymes (approx) in the body
- Is yet another mineral that supports the immune system
- Is vital to muscle regeneration and growth
- Can raise testosterone levels (Essential for muscle growth)
- Can raises IGF, Insulinlike Growth Factor. (Essential for muscle growth)
- Is used by the body to make insulin (Essential for muscle growth)
Sources include: Oysters, red meat, chicken
Oysters are by far the best source of zinc, considerably denser in this mineral than any other food source. However if the budget doesn’t quite stretch that far (since oysters are generally expensive) red meat is perhaps a better alternative, and far easier on the bank account.
Zinc is an essential mineral to anyone wanting to build muscle mass, just as a ‘conservative’ alcoholic drink is imperative in a business meeting. A fine whiskey on the rocks to sip throughout the meeting conveys class and sophistication, therefore is advisable. Conversely going to the bar and ordering vodka jellies, flaming zambuccas and tequila slammers for you and the board of directors is perhaps not, basically it’s as bad as training to build muscle with a diet absent from zinc.

So there you have it, ‘My guide to social drinking and minerals’ heed my words and learn them well, for I don’t want:
- Angry fitness enthusiasts emailing me telling me they can’t build muscle when obviously their diet lacks the necessary minerals
- Angry brides emailing me complaining of inappropriate drinking behaviour on their special day
- Angry business men complaining members of their board were being sick after one too many vodka jellies