Zinc and trail running performance: improve your results

In trail running, performance doesn’t depend only on training, gear, and nutrition—micronutrients like zinc also play a crucial role.

Often associated with the immune system, this mineral carries out multiple essential physiological functions for endurance athletes, especially those practicing demanding disciplines such as endurance trail running.

Let’s explore why discussing zinc and trail running is fundamental for every athlete who wants to improve physical condition and safeguard long-term health.

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What is zinc used for?

Zinc is an essential trace element for the human body, involved in more than 300 enzymatic reactions.

Its main functions include:

• supporting the immune system, helping defend against infections and inflammation

• protein synthesis and cellular regeneration, important for muscle repair

• hormonal regulation, including testosterone and insulin

• antioxidant action, counteracting oxidative stress

• healing micro-injuries, common in high-impact sports like trail running

A zinc deficiency can lead to:

• fatigue

• increased susceptibility to infections

• slower recovery

• reduced overall performance.

What are the main sources of zinc?

Zinc is present in many foods, both animal and plant-based.

Primary dietary sources include:

• red meat and poultry

• seafood, especially oysters and mussels

• legumes (chickpeas, lentils, beans)

• nuts (walnuts, cashews, almonds)

• pumpkin and sesame seeds

• eggs

• whole grains

However, zinc’s bioavailability is higher in animal-based foods.

Vegetarian or vegan athletes may therefore be at greater risk of deficiency, especially when training frequently and intensely.

Benefits of zinc in trail running

In the context of trail running, zinc offers numerous direct and indirect benefits:

• strengthens the immune system, protecting athletes from respiratory infections that often arise after intense efforts

• supports muscle recovery by accelerating tissue repair

• reduces oxidative stress, which increases during prolonged efforts in challenging environments

• improves hormonal function, supporting metabolic balance

• contributes to healthy skin and joints, often stressed during trail running

Proper zinc intake can therefore improve endurance, quality of recovery, and overall athletic health.

When should trail runners take zinc?

Zinc supplementation is especially useful in the following cases:

• frequent or high-intensity training, which increases micronutrient needs

• regular exposure to cold or rain, which weakens the immune system

• periods with closely spaced races, where recovery is critical

• diets low in animal products or restrictive eating patterns

• elevated oxidative stress, typical in long or high-altitude races

In these situations, a targeted supplement can help maintain balance and prevent drops in performance or injuries.

Best zinc-based supplements for trail running

To meet the specific needs of athletes, Erba Vita, an Italian brand with over 40 years of experience in phytotherapy and natural supplementation, offers two zinc-containing supplements particularly useful for trail runners:

• Erba Vita XFormance Ricarica: a complete post-activity recovery formula combining zinc, magnesium, selenium, vitamin C, and amino acids to support the immune system, reduce fatigue, and speed up muscle regeneration. Ideal after demanding trail sessions or periods of high training load.

• Erba Vita Vivobasic: an alkalizing supplement designed to restore acid-base balance altered by prolonged effort. It contains zinc along with potassium, magnesium, and other minerals to support muscle well-being and metabolism during and after sport.

Erba Vita’s certified quality ensures the effectiveness and tolerability of these products, making them ideal for athletes who prioritize health and performance.

Conclusion

Zinc and trail running form a powerful combination for athletes who want to improve efficiency, withstand prolonged efforts, and recover quickly.

This often-overlooked micronutrient is a valuable ally for the immune system, muscle metabolism, and protection from oxidative stress.

With a balanced diet and targeted supplementation, every trail runner can tackle training and races with an extra edge—protecting the body and maximizing performance.

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