The Power of Micro Nutrients - Ben Coker

In the quest for muscle building, fat loss and even athletic performance, much attention is given to macro nutrients. This is good to a degree; science and research has helped us to take human performance to the next level. It seems though that along the way it is easy to become too focused on macro nutrients.

Let us not forget that our bodies are made up of cells and they rely on specific biochemical reactions to enable proper metabolism, maintenance and growth. These reactions rely on the presence of a whole host of micro nutrients (vitamins and minerals).

Micro nutrients are required in small amounts in your diet. Despite this, unfortunately not as much attention is given to ensuring that we get optimal amounts of these micro nutrients in our diets compare to protein, carbohydrates and fats.

This article isn’t as much to educate people on the intricacies of every vitamin and mineral, there are people far more knowledgeable in the area than me that can do that. The purpose from my standpoint as a coach is to remind you to simply put some extra focus into your micro nutrient intake to ensure you get the most out of your training. Below are some of the most important micro nutrients and their main roles directly and indirectly regarding muscle growth.


Vitamin A (egg yolk, whole milk, butter, liver)

• Promotes growth and repair of body tissues (including protein synthesis).
• It plays a role in glycogen synthesis, key for recovery and muscle cell fullness/size.



Vitamin B1 (oranges, orange juice, peas, pork, lima beans)

• It is required for protein metabolism and growth.
• It is involved in hemoglobin formation and therefore transport of oxygen to the working muscles (see Iron).
• It is needed for normal functioning of the nervous system. We all know by now how important the nervous system is in regards
to muscular contraction and strength.


Vitamin B6 (Liver, bananas, chicken, tuna, beef, salmon, broccoli, potatoes, raw carrots, avocados, eggs, peanut butter)

• Plays a role in protein metabolism, growth and carbohydrate utilization.
• The more protein you consume the more B6 you require in your diet as it is shown to directly relate to protein intake.



Vitamin C (oranges, lime, lemon, strawberries, pineapple, grapefruit, tomatoes, sweet peppers, broccoli, cauliflower, spinach, potatoes)

• Increases 3 key members of the immune system: IgA, IgM, C3 complementary components. I think that it’s quite apparent how
being ill is detrimental to training and muscle growth.
• Vitamin C at mega dose levels has been show to decrease the cortisol response from heavy training and this is associated with
an increased testosterone response.
• Vitamin C is involved with amino acid metabolism, especially the formation of Collagen. Heavier weights need to be lifted to get
bigger muscles putting extra stress on connective tissues. Vitamin C can help prevent injury by keeping connective tissue
healthy. Let’s not forget the flip sides as it were…if your joints are wrecked you can’t lift big weights (or even any weights) and
therefore you can’t stimulate muscle growth.
• It makes iron available for hemoglobin synthesis (See Iron).
• It is an antioxidant, thereby protecting muscle cells from free radical damage, thus enhancing recovery and growth.


Calcium (milk, cheese, sardines, yoghurt) and Vitamin D (milk, egg yolks, butter, herring, salmon, tuna, mackerel, shrimp)

• Calcium is needed for bone integrity but it is also needed for muscular contractions to take place. A deficiency here could lead
to sub maximal voluntary muscle contractions.
• Vitamin D plays a crucial role the absorption of calcium maintaining its concentration in the blood. Despite the body being able
to product vitamin D when the skin is exposed to UV rays, most western individuals are still deficient.
• Vitamin D also plays a role in the absorption of phosphorus and in maintaining its concentration in the blood. Phosphorous is
required for the synthesis of ATP via the breakdown of creatine phosphate. The Alactic energy system is the primary source of
energy in strength and power activities.




Iron (red meat [most bioavailability], cashew nuts, poultry, green beans, kidney beans, broccoli, spinach)

• Iron is necessary for oxygen transport in to the working muscles as it is a component of hemoglobin, the oxygen carrying
component of the blood. It also forms myoglobin, the oxygen store in our muscles. If the oxygen availability o the muscles is
reduced, so too is the quality of your training and consequently long term muscle growth is less than optimal.

• Iron is also used to help produce connective tissues, enzymes involved in energy production, various neurotransmitters in the
brain, and helps to maintain the immune system.


Magnesium (pine nuts, cashew nuts, walnuts, peanuts, hazelnuts, spinach)

Magnesium plays a key role in:

• Vitamin D metabolism and the increased calcium uptake and regulation as a result.
• Parathyroid function, which also affects calcium levels in the blood.
• Insulin sensitivity and glucose tolerance. Being insulin sensitive correlates to a slower insulin response and thus such individuals
are better adapted to eating carbs in their diet. Essential for building muscle and staying lean.
• Deep sleep and relaxation. Regular deep sleep is vital to ensuring growth and recovery from training.



Zinc (beef, lamb, veal, chicken, pork, lima beans, oysters)

• Zinc is an essential part of more than 100 enzymes involved in metabolism, digestion, wound healing and even reproduction.
• It is necessary for the proper transport of vitamin A from the liver.
• Zinc is responsible for protein synthesis, RNA and DNA synthesis.
• It inhibits levels of aromatase in the body so that natural testosterone levels will remain high and not converted to estrogen.
• Zinc also stimulates the pituitary gland to produce LH which in turn causes the testes to produce testosterone.


Wrap up

I hope this article has refreshed your minds as to how important micro nutrients are. By all means dial in on your macros, but if you are that dedicated to reaching exceptional performance and physique goals don’t forget to put just as much effort in to ensuring that the micro nutrients are going in the system too. Cover your nutritional bases and work from the small upwards. Proteins, carbohydrates and fats are all useless unless the micro nutrients are there to enable them to be used.


Ben Coker BSc, is CEO and Director of Strength and Conditioning at Elite Kinetics. He holds a degree in Sports & Exercise Science from Loughborough University in the UK, and is awaiting his CSCS Qualification from the NSCA. He has worked with National level UK Javelin throwers, Bodybuilders, Powerlifters, Strongmen, Rugby players and mixed martial artists, right down to your recreational warriors. He practices what he preaches from years in the trenches and extensive education delivering outstanding results to whoever he trains. Ben can be contacted at: Ben.Coker@elite-kinetics.com