Essential Micronutrients for Hypertrophy
Hypertrophy is an increase in muscle mass achieved through exercises like resistance and weight training. People pursue hypertrophy training to support their health goals, prevent injury, and improve appearance.
Macro vs micro
While macronutrients are the key focus for a lot of people, the micronutrients listed in the previous table are essential for muscle growth.
A deficiency in any one of these micronutrients significantly influences biological systems that govern muscle function, growth, and/or repair.
Micronutrient Intake
There are many reasons why people do not know their intake of these micronutrients:
- Lack of intake data tracking
- Inconsistencies in nutrient databases for common dietary tracking applications
- Unknown recommended dietary intake requirements for demographic group
- Biological availability or absorption
Calorie deficit
This is for everyone, but is of particular importance for women who chronically undereat. Smaller bodies = smaller calorie target = less opportunity for food/nutrients.
Achieving the recommended micronutrient intake requirements are extremely difficult for people who chronically eat low calories to attempt to maintain weight.
Strategy
People who want to achieve significant change need to look 2-years into the future. A phasic approach to nutrition moving between calorie surplus & deficit is essential to improve body composition.
Having access to the right tools helps massively too, if you would like some help contact me here.
