Many people who pay attention to their diet and health and regularly take nutritional supplements can still suffer from nutrient deficiencies. Despite a rich food supply and targeted supplementation, the optimal nutrient supply can remain unattained. Many factors can influence optimal nutrient intake. Everyone eats differently, exercises differently, takes different supplements and has different lifestyles. Above all, however, every body metabolises nutrients, vitamins and trace elements differently. This is a huge factor that many people do not take into account.

Even if nicotine and alcohol are consciously avoided, other factors can affect nutrient absorption. Smokers, for example, have significantly higher nutrient requirements than non-smokers, and even moderate amounts of alcohol can reduce nutrient intake. Stress, which is common in the daily lives of many health-conscious people, can also increase nutrient requirements.

Chronic nutrient deficiencies lead to reduced mental and physical performance in the long term. Athletes in particular who want to optimise their performance must pay attention to a balanced diet and targeted nutrient intake in order to achieve and maintain their sporting goals.

Athletes have an increased need for energy, protein and carbohydrates, as their consumption increases due to the training load. Compared to non-athletes, they also need more micronutrients as they lose more through sweat and urine. However, this requirement does not increase disproportionately to the energy requirement and can usually be covered by an increased food intake. Nevertheless, athletes often have deficiencies in vitamin D, A, C, E, folic acid, vitamin B6 and B12, magnesium, calcium, iron, zinc and iodine. It therefore appears to be difficult for certain groups of athletes to cover their requirements with a complete diet alone. If blood analyses reveal a micronutrient deficiency, this must be compensated for in a targeted manner in order to create the conditions for maximum athletic performance and to achieve the set goals through appropriate training sessions.

Important: Nutritional supplements are only ever a supplement to a balanced and healthy diet and a healthy lifestyle.

 

Which values should I have tested?

The best way to recognise a real nutrient deficiency or deficit is to have a blood test. This provides the average consumer with comprehensive information about their actual condition.

You should have the following values checked. Of course, you can always test more than listed here.

 

Complete blood count

The CBC forms the basis of the complete blood count: all the values it contains can also be found in the complete blood count. However, the complete blood count goes beyond this by differentiating the white blood cells (leukocytes) into their subtypes. These white blood cells are responsible for the body's defences and their concentration can indicate possible illnesses.

For healthy bodybuilders and normal consumers, both the CBC and the CBC are therefore rather uninteresting.

If you want to optimise your supplement routine, the vitamins and minerals are much more interesting. You can use these to recognise any deficiencies.

 

Testosterone

Probably the most important hormone for all bodybuilders and normal consumers. Testosterone is a key hormone for the development and maintenance of male characteristics (androgenic characteristics) and plays a decisive role in muscle building (anabolic effect), which makes it particularly interesting for bodybuilders. Anyone who takes testosterone supplements or simply wants to monitor their natural testosterone levels should keep an eye on a number of values relating to this male hormone. In this guide, we explain which values are important for bodybuilders and why.

 

Testosterone levels in the blood

Testosterone levels in the blood can vary greatly and depend on age, gender and even the time of day. In men, testosterone levels typically start to fall from the age of 40. An optimal testosterone level is crucial for bodybuilders, as this hormone has a significant influence on muscle building and regeneration.

An important detail: testosterone levels are highest in the morning and decrease throughout the day. It is therefore advisable to have the blood test for testosterone levels carried out early in the morning in order to obtain the most accurate results.

 

Testosterone determination

Testosterone can be determined from various body fluids such as blood serum, blood plasma, saliva or urine. Total testosterone and free testosterone are usually determined from serum. These measurements provide information on how much testosterone is present in the body and how much of it is biologically active.

• Total test osterone: This includes both bound and free testosterone in the blood.
• Free testosterone: This value indicates how much testosterone is circulating freely in the blood and is therefore biologically active.

As the measurement of free testosterone is highly dependent on the method, implementation and laboratory performing the test, these values vary considerably. A modern approach to determining biologically active testosterone is to calculate the free androgen index (FAI).

 

Free androgen index (FAI)

The FAI is calculated from the total testosterone and SHBG (sex hormone-binding globulin). SHBG is a transport protein that binds testosterone in the blood and thus regulates its availability. A high SHBG value can lead to less free, active testosterone being available, which can have a negative effect on muscle building.

The FAI provides a more reliable estimate of biologically active testosterone as it takes into account the variations and methodological differences in the direct measurement of free testosterone. The formula for calculating the FAI is:

Therefore, we would always recommend measuring the free androgen index.

 

Liver values

Liver function is crucial for bodybuilders and normal consumers as it regulates numerous processes that directly influence muscle building, regeneration and general health. A healthy liver supports detoxification, metabolism, hormone regulation and energy supply, which is essential for optimal athletic performance and long-term health. Regular monitoring of liver values and a conscious lifestyle are therefore particularly important for bodybuilders.

Here are the most important liver values that should be analysed in the blood count:

• ALT (GPT): This enzyme is mainly found in the liver. Elevated ALT values can indicate liver damage or inflammation.
• AST (GOT): This enzyme is found in various tissues, including the liver, heart and muscles. Elevated AST levels can also indicate liver damage, but they are less specific to the liver than ALT.
• ALP: An enzyme found in the liver, bones and other tissues. Elevated ALP levels may indicate bile duct disease or bone disease.
• GGT: An enzyme found in the liver and bile ducts. Elevated GGT levels may indicate alcohol abuse, bile duct disease or other liver damage.
• Bilirubin: A breakdown product of haemoglobin. Elevated bilirubin levels may indicate liver dysfunction, bile duct problems or haemolytic anaemia.
• Albumin: A protein produced in the liver. Low albumin levels may indicate chronic liver disease.

The following values are also closely linked to the proper functioning of the liver:

• Zinc and iron: Can provide indications of liver cell disorders.
• HDL and LDL: Can provide information about the excretory function of the liver.

Important: If you want to measure your liver values, you should ideally take a break from training 2-3 days before the blood test.

GPT and GOT are not specific to the liver. These values can be elevated simply due to training the day before.

 

Kidney values

As a bodybuilder and normal user, it is important to monitor kidney function regularly to ensure that the kidneys are healthy and working efficiently. The kidneys play a key role in excreting waste, regulating fluid balance, maintaining electrolyte balance and blood pressure. Here are the most important kidney values that should be analysed in the blood count:

• Creatinine: a breakdown product of muscle metabolism that is excreted by the kidneys. Elevated creatinine levels can indicate impaired kidney function.
• BUN (Blood Urea Nitrogen): A measure of the amount of nitrogen in the blood that comes from urea. Elevated BUN values can indicate kidney dysfunction or a high protein intake.
• Sodium, potassium and calcium: These electrolytes are crucial for kidney function and fluid balance. Deviations from normal values can indicate kidney problems.
• Uric acid: A breakdown product of purines that is excreted by the kidneys. Elevated uric acid levels can indicate kidney problems or a high protein intake.
• Cystatin C: Is a protein used to assess kidney function by estimating the glomerular filtration rate. An elevated cystatin C level may indicate impaired kidney function, allowing for early intervention and treatment to protect kidney health.

 

Lipid profile

As a normal consumer and strength athlete, you should always keep an eye on your blood lipid levels. A lipid profile helps to monitor important parameters such as total cholesterol, LDL cholesterol, HDL cholesterol and triglycerides. High LDL cholesterol and triglyceride levels and low HDL cholesterol levels are risk factors for cardiovascular disease. By monitoring these levels, early adjustments can be made to your diet or exercise programme to minimise the risk of heart disease. If necessary, you should also adjust your cardiovascular training programme.

Important parameters that you should have tested are as follows:

• Total cholesterol: This value indicates the total amount of cholesterol in the blood. A high total cholesterol level can increase the risk of cardiovascular disease.
• LDL cholesterol (low-density lipoprotein): Also known as "bad" cholesterol. High LDL levels are associated with an increased risk of atherosclerosis and heart disease.
• HDL cholesterol (high-density lipoprotein): Also known as "good" cholesterol. HDL transports cholesterol from the arteries to the liver, where it is broken down. Higher levels of HDL are beneficial and can reduce the risk of heart disease.
• Triglycerides: These are fat molecules that circulate in the blood and are stored as an energy reserve. High triglyceride levels are associated with increased insulin resistance and a higher risk of cardiovascular disease.

With these values, the HDL/triglyceride value should also always be calculated.

• HDL/triglyceride value: The value is an important marker for the risk of cardiovascular disease. A higher ratio indicates a more favourable lipometabolic balance, while a lower ratio can indicate an increased risk.

 

Blood sugar

Normal consumers and strength athletes generally consume large amounts of calories and, above all, carbohydrates. As this constant release of insulin can put a strain on your beta cells, you should check your blood sugar regularly. For the vast majority of people, this will be fine as long as you maintain a healthy and active lifestyle.

We recommend measuring the Hb1ac value. The HbA1c value (glycated haemoglobin) is an important laboratory parameter used to determine the average blood glucose level over a period of about 2-3 months. Here is the essential information that the HbA1c value expresses:

• Time period: the HbA1c level reflects the average blood glucose level, specifically the glucose that is bound to haemoglobin in red blood cells. This binding takes place over the lifetime of the red blood cells, which is approximately 120 days.
• Diagnostic criterion: An elevated HbA1c value indicates poor blood glucose control over a longer period of time and is an important diagnostic criterion for diabetes mellitus. A value of 6.5% or higher is often used to diagnose diabetes.
• Risk assessment: A high HbA1c level is associated with an increased risk of long-term complications of diabetes, such as cardiovascular disease, kidney disease, visual impairment and nerve damage.

 

Thyroid levels

The thyroid gland plays a central role for athletes, as it has a significant influence on metabolism. By producing hormones such as T3 and T4, it regulates energy consumption and energy production at a cellular level. This is crucial for maintaining optimum performance during training and competitions. A balanced thyroid hormone level not only supports muscle regeneration and function, but also the efficiency of nutrient utilisation in the body. Healthy thyroid function therefore contributes directly to increasing athletic performance and improving overall endurance. Athletes should therefore have their thyroid function checked regularly to ensure that it is working optimally and to avoid any potential loss of performance. Long and hard diets can have a negative impact on your thyroid hormones.

Athletes should have the following thyroid values in particular analysed in their blood count:

• TSH (thyroid stimulating hormone): TSH is produced by the pituitary gland in the brain and controls thyroid hormone production. A high TSH value indicates an underactive thyroid (hypothyroidism), while a low TSH value can indicate an overactive thyroid (hyperthyroidism).
• fT3 (free triiodothyronine) and fT4 (free thyroxine): These values provide information about the actual amounts of thyroid hormones available in the blood. Free T3 and T4 are active and influence metabolism, energy production and other physiological processes in the body.

In the case of thyroid hormones, it must be said that this topic and the interactions are extremely complex. Medication and/or many other factors can strongly influence these values. If you notice any abnormalities, you should consult an endocrinologist.

 

Vitamin D3

Vitamin D3 occupies a very special position among the many vitamins, as it is covered by the body's own production under optimal conditions. However, as already mentioned, this endogenous production is only possible through exposure to UVB light. This means that your body is only able to produce vitamin D3 itself with the help of UVB radiation from the sun. Vitamin D is then synthesised under the skin with sufficient sun, uncovered skin and without sun cream. Although vitamin D can also be obtained from food, it is only found in small quantities in food.

The results of the National Nutrition Survey II (NVS II) show that in our latitudes and due to modern lifestyles, there is insufficient exposure to UVB light and that the body's own production is therefore inadequate for many people. According to NVS II, over 90% of women and over 80% of men did not even reach the minimum intake recommended by the German Nutrition Society (DGE). The DGE recommends an intake of at least 20 µg per day for adults in the absence of endogenous synthesis. An overdose should also be avoided. The maximum daily amount of vitamin D has been set at 100 µg per day.

If not enough vitamin D is synthesised, this vitamin should be taken in addition to counteract a vitamin deficiency. And this is precisely why you should have your vitamin D3 level determined in your blood.

The official recommendations are very conservative. There is much evidence to suggest that a vitamin D status, measured as 25(OH)D, of at least 30 ng/ml is ideal for optimal health and that you may need to supplement 1500 to 10,000 IU of vitamin D per day to achieve this goal.

 

Vitamin B12

If you are a normal consumer and a strength athlete, you will generally have a higher requirement for vitamin B12. In principle, the vitamin B12 requirement can be covered by your diet, but if you have an increased requirement due to intensive physical exertion or certain diets, such as a vegetarian or vegan diet, there may be shortages.

As vitamin B12 is mainly found in animal foods, vegetarians and vegans are particularly susceptible to a deficiency. However, vitamin B12 deficiency is also not uncommon among athletes. You can have your doctor check whether you have a deficiency with the help of a blood count. The following laboratory parameters are relevant for a meaningful determination of vitamin B12 status:

• Total vitamin B12
• Holo-transcobalamin (Holo-TC)
• Methylmalonic acid (MMS) in serum

 

Vitamin B6

Vitamin B6 plays a role in protein metabolism, the formation of red blood cells and immune function. A sufficient B6 level is important for muscle and nerve function.

 

Magnesium

Magnesium supports muscle contraction, energy production and the function of enzymes in the body. A deficiency can lead to muscle cramps and reduced performance.

 

Zinc

Zinc is important for the immune system, protein synthesis and wound healing. Intense physical activity can increase the need for zinc.

 

Iodine

Iodine is an essential component of thyroid hormones (T3 and T4). Adequate iodine status is therefore crucial for healthy thyroid function, which in turn regulates metabolism, growth and development.

 

Iron or ferritin

Iron is an essential trace element that is needed in the body for oxygen transport, energy production and other important functions. Men and women can have different risk factors that can lead to an iron deficiency and should therefore have their iron status checked regularly. Women, for example, may be at increased risk of iron deficiency due to menstruation. Regular iron testing can help to monitor this condition and treat it if necessary.

 

Cost of laboratory values

Depending on how many and which values you have tested, the price will of course also vary.

We have listed approximate prices for the individual values below. These may vary depending on the laboratory.

 

Basic check

Total amount: €49.59

 

Vitamins and minerals

Total amount: 264,09€

 

Hormones

Total amount: 160,88

 

Total cost of the blood count

In total, the amount you have to pay for all the laboratory values listed (partly depending on the laboratory, slight deviations cannot be ruled out) is €474.56.

 

Conclusion

It is always beneficial to be curious and to deepen your own understanding of the body. The blood count or the analysis of individual blood values can therefore be extremely interesting. While we can easily measure our weight or waist circumference ourselves, the blood test often provides the quickest access to detailed information about our health. You can use it to check your supplement routine and make adjustments if necessary.

Nevertheless, it is important to stay healthy in all aspects: Inform yourself thoroughly or seek expert advice on which values are relevant for you and what information they can provide. If you think about your overall health in a self-critical and conscious way, you will certainly be able to gain exciting insights about yourself through a blood test.