10. Potassium
In conjunction with sodium, potassium is required for the regulation of cell water levels. Potassium is also critical for the facilitation of the passage of electrical impulses between the muscle cells and the nerves. It is these impulses that enable muscle contraction. This mineral is critical in the storage of glycogen which is the muscles’ chief source of energy. If your diet is potassium deficient you are bound to experience several symptoms including cramps and weakness in the muscles, and dehydration.

9. Copper
For a long time the importance of copper in the body was not greatly appreciated but in recent times this trend has been reversed. It had been previously established that copper was involved in the utilization and transport of oxygen in the body. Copper is even utilized in the production and synthesis of noradrenalin. Recent studies found that copper levels in the bloodstream are increased in periods of exercise. Without a doubt this is enough proof that copper is required during workouts and more so the heavy and strenuous type i.e. weightlifting.

8. Vanadium
Through one of its salts, vanadyl sulfate, vanadium has been popular with bodybuilders because of its discerned properties. For your information, vanadium is responsible for making the color of a jellyfish blood green. Bodybuilders have attributed vanadyl sulfate with generating ‘hardness’ in the muscles. Not much is know about the effects of this salt so its best used with caution.

7. Iron
Hemoglobin, the blood substance that is required for the transport of blood around the body contains iron as one of its main constituents. It is therefore advisable that you make sure to have lots of iron in your blood. This will optimize oxygen transport and thus hastened recoveries between sets etc. Get the flow? This point is stressed more for the lady bodybuilders who lose lots of iron in their monthly menses.

6. Phosphorous
Phosphorous is a critical mineral since it’s involved in the formation of both creatine phosphate and ATP (Adenosine Triphosphate). These are highly energized molecules that are needed in the body. Phosphorous has also been linked with lowering the amounts of lactic acid in the muscles after strenuous exercises. Since this mineral is known to act best in the presence of calcium it is prudent that good diet balancing be done.

5. Sodium
Sodium and potassium share the roles of regulating the fluid levels in the body. Restricting the sodium levels below a certain minimum will trigger the body mechanisms that activate sodium and water retention. You should also bear in mind that sodium is required in the transmission of muscle-nerve cell impulses that trigger muscle contraction.

4. Chromium
Chromium is handy in the facilitation of insulin’s role in transporting fatty acids, glucose and amino acids into the cells. This is so because chromium is a crucial component of glucose-tolerance factor; the substance that helps insulin in binding to receptors found on the tissues. Little has been established as to the role of chromium in anabolism.

3. Zinc
Simply put, zinc is required for growth. If you lack zinc you are bound to be stunted.

2. Calcium
It is really difficult to maintain the required 1:1 ration of calcium and phosphorous especially when you are a bodybuilder. This is because the diet is highly laden with proteins which in effect means more phosphorous. The worst part is that much calcium is lost through urine as a result.
Calcium is the single most important mineral required for muscle contraction. It is crucial in the development of strong bones which are crucial in bodybuilding. Again this point is stressed for the ladies. Calcium is poorly absorbed and lost in large quantities during periods of low estrogen. They are thus advised to increase the levels of vitamin D especially from the sunlight.

1. Magnesium
The role of magnesium in the synthesis of protein and the production of energy is what earns it the top notch spot. Studies have established that copious amounts of sweat are lost during strenuous exercises. This has to be replenished through the consumption of legumes and nuts etc. without a doubt; this is the top mineral that plays a hugely critical role in the bodybuilding process.

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