Minerals

HomeExercise BenefitsExercisesTraining ProgramsAerobic optionsTarget TrainingPhysiology
Training and Health Science VocabularyExercise HintsWrist and Palm PositionsExercise InjuriesNutritionMetabolismDiets and the ProblemsShirtsExperiments by FergusonMiscellaneous sit mapContact Information

Please Note: Robert Ferguson, CFT is not a Registered Dietitian — Policy Statement

Calcium—Aids in the production of teeth and bone and is needed for muscle contraction. It also enables neurons to depolarize and fire. It is dependent on Vitamin A.  

Magnesium—Essential in muscle contraction, especially the extension or relaxing phase. A lack of this mineral produces fatigue, spasms, and muscle weakness.  

Phosphorus—Utilizes nutrients by regulating enzymes, component of ATP, and is commonly found in intracellular fluid. Over consumption of phosphorus leads to depletion of calcium and magnesium stores.  

Iron—Iron is a component of myoglobin and hemoglobin, which enables it to transport oxygen. It is also the component for certain enzymes. Can be toxic. Coffee and tea can limit the absorption of iron. Exercise can decrease body’s reserves.

Copper—Converts iron to hemoglobin and promotes vitamin C. Exercise can decrease the body's reserves.

Zinc—Responsible for cell growth, aids in protein synthesis, promotes use of vitamin A and B, prolongs muscle contractions, and participates in gene and hormonal regulation. Extremely high intakes can inhibit the absorption of copper and vice versus. Exercise can decrease the body's reserves (Insel, P., Turner, Rd, R. E., & Ross, D. (2004). Sports Nutrition. Nutrition (pp. 508-537). Sudbury, MA: Jones and Bartlett.).

Manganese—A component of several enzymes that act as antioxidant, forms urea, and converts pyruvate to oxaloacetate (Insel, P., Turner, Rd, R. E., & Ross, D. (2004). Trace Minerals. Nutrition (pp. 468-501). Too much can inhibit Iron.

Sodium and Potassium—When they are in balance, they help produce muscular power. They transmit nerve impulses by depolarizing the cell and they regulate body fluids. Sodium causes water retention, because more water is needed to dilute the concentration of sodium in the body's extracellular fluid. This usually raises blood pressure; however potassium can reverse this, because it is usually located in the body's intracellular fluid (Insel, P., Turner, Rd, R. E., & Ross, D. (2004). Water and Major Minerals. Nutrition (pp. 432-461). Sudbury, MA: Jones and Bartlett.).

Source: Hatfield, Phd, F. C. (2004). The Basics of Sound Nutrition. Fitness: The Complete Guide (pp. 463-491). Santa Barbara, CA: International Sports and Sciences Association.

Chromium—Enhances effects of insulin and aids in the metabolism of fats and carbohydrates (Insel, P., Turner, Rd, R. E., & Ross, D. (2004). Trace Minerals. Nutrition (pp. 468-501).