Sportspit zma. ZMA: what is it and rules of admission
ZMA is a combination of zinc monomethionine/zinc aspartate, magnesium aspartate and vitamin B6. This supplement has been proven in numerous studies to speed up muscle recovery, promote muscle growth and strength, and even fat loss. ()
Because ZMA is a mineral supplement, and other supplements such as creatine and nitric oxide boosters promise greater benefits to consumers, few people actually pay attention to ZMA.
If you think that taking ZMA will not affect your results, then be sure to read this article, which will change your views on this issue.
ZMA is not a testosterone stimulant. Yes, research shows that this supplement helps athletes maintain high testosterone levels during intense training. However, it was not created specifically to stimulate the level of this hormone, as it does. It’s simply the most effective way to supply important minerals to the body: magnesium.
1. Increases mineral mass
Zinc is an essential mineral that has properties that stimulate many enzymes in the body. All these enzymes are extremely important for various biochemical reactions. Zinc has been found to be important for protein synthesis, a molecular mechanism that leads to muscle growth and recovery.
Magnesium is also an essential mineral that is involved in many reactions in the body. It is important for the proper functioning of the cardiovascular system, metabolic rate and, of course, bone health. () Together, zinc and magnesium have a number of advantages.
Many studies suggest that these two minerals help increase muscle size and muscle strength, promote fat burning, not to mention the beneficial effects on overall health. ()
2. Has anabolic properties
Research shows that ZMA has significant anabolic benefits.
In a study conducted at Western Washington University (Bellingham), National College Athletic Association (NCAA) football players received ZMA or a placebo every night during an eight-week spring training camp.
In athletes who took ZMA supplements, testosterone levels increased by more than 30 percent, and insulin-like growth factor 1 (IGF) levels increased by about 5 percent. () In those who received a placebo, testosterone levels decreased by 10 percent and IGF-1 by 20 percent.
In addition to improvements in anabolic hormone levels, athletes who took ZMA supplements noted Significant increase in strength and improved sleep quality, in contrast to the placebo group.
Improved sleep quality also promotes better muscle recovery after a tough workout. And all these positive changes occurred in the group receiving ZMA, despite the fact that the zinc content in the diet of both groups significantly exceeded the recommended daily intake.
A number of other studies have also confirmed that zinc and magnesium have potential anabolic properties. ()
A 2007 study from Selcuk University (Konya, Turkey) reported that four weeks of zinc supplementation in men increased testosterone levels at rest and after exercise. ()
These same researchers, in previous experiments involving professional wrestlers, found a similar effect of zinc supplementation on testosterone levels.
USDA researchers reported that Zinc depletion reduces muscle endurance. This means that maintaining optimal zinc levels is important to being able to perform a given number of reps with a given weight.
The same research team from Western Washington University conducted a study in which subjects performed a leg workout for 7 weeks and also took magnesium supplements, which resulted in: Leg strength in these subjects increased by 20 percent, compared to a control group receiving placebo. ()
Both zinc and magnesium are recommended to reduce cortisol, a catabolic hormone. German researchers found that triathletes who took magnesium supplements for four weeks maintained healthy levels of cortisol both during rest and after competition, which was not the case for athletes who received a placebo. And Brazilian scientists reported that taking zinc also helps maintain a healthy balance in cortisol levels.
ZMA may also indirectly increase growth hormone levels. ZMA improves sleep quality due to the ability of magnesium to normalize and prolong stages 3-4 of slow-wave sleep, which in turn helps to increase growth hormone levels.
3. Speeds up metabolism
Zinc is important for maintaining thyroid hormone production. This is important for maintaining your metabolic rate (the number of calories you burn each day) and your body's ability to burn fat.
Low zinc levels can limit the production of thyroid hormones. And abnormalities in the functioning of thyroid hormones lead to a decrease in metabolic rate, which makes it much more difficult for the body to get rid of fat.
Research confirms that a diet deficient in zinc leads to decreased thyroid hormone levels and a subsequent decrease in metabolic rate.
Researchers at the University of Massachusetts (Amherst) found that when subjects switched to a low-zinc diet, they experienced a significant decrease in metabolic rate. 20 days after the subjects began taking zinc supplements, their metabolic rates increased dramatically, becoming even higher than they were before starting the low-zinc diet. ()
Selcuk University researchers also confirmed that taking zinc supplements for four weeks resulted in a significant increase in thyroid hormone levels in both weightlifters and sedentary individuals.
Therefore, zinc is important not only for thyroid function, but also for maintaining normal levels of leptin, a hormone that promotes rapid metabolism and also reduces hunger. According to research, zinc deficiency leads to a significant decrease in leptin levels.
4. Supports immunity
It is well known that zinc is important for immunity. Zinc affects many aspects of the immune system. Cleveland Clinic research shows that taking zinc supplements supports the immune system.
Zinc also acts as a powerful antioxidant. This influential mineral activates an enzyme that helps support overall health and immune function. ()
The powerful antioxidant properties of zinc not only have beneficial effects on health, but also help the body recover better after exercise.
Instructions for use
Although taking zinc and magnesium supplements alone will provide adequate amounts of these important minerals and cost less than ZMA supplements, you should still choose ZMA. The forms of zinc and zinc used in ZMA are chelates known as zinc monomethionine/zinc aspartate and magnesium aspartate.
This form promotes the most unhindered absorption of these minerals. Additionally, this form of ZMA provides the proper dose of zinc and magnesium aspartate, as well as sufficient amounts of magnesium, which helps the body absorb and use magnesium more efficiently.
Dosage
Certain dosages have been found to have a positive effect on hormone levels and strength in athletes.
- Men should choose a ZMA supplement that provides 30 mg of zinc, 450 mg of magnesium and 10-11 mg of vitamin B6, no more, no less.
- Women need 20 mg of zinc, 300 mg of magnesium and 5-7 mg of vitamin B6. Since a full dose of ZMA is typically 3 capsules, women only need to take 2.
Contraindications
Keep in mind that too much zinc is not always good. Excessive intake of zinc - more than 50 mg - can negatively affect immune system function, metabolic rate, muscle recovery and growth, and can also reduce HDL (good) cholesterol levels. Additionally, it may interfere with copper absorption.
What about magnesium? Taking more than 450 mg per day can cause serious sleep problems.
When to take ZMA?
One of the main aspects of taking supplements is timing. This supplement an hour before bedtime and 1-2 hours after meals. This will not only help the body use nutrients as efficiently as possible, but also improve the quality of sleep.
It is very important not to take ZMA with food, especially when consuming calcium-rich foods such as milk. Both zinc and magnesium are poorly absorbed from food. Sometimes it's a double-edged sword. , for example, interferes with the absorption of zinc, while zinc interferes with the absorption of amino acids. To improve the absorption of ZMA, you can take 5 mg of BioPerine (Piperine), a black pepper extract that enhances absorption.
Intense training is necessary to build and thoroughly define muscles. However, they often contribute to wear and tear of the body. To prevent this, many athletes introduce sports supplements into their diet that help improve endurance, increase strength and quickly build muscle mass. One of the drugs used by bodybuilders and powerlifters is ZMA.
General information
ZMA is a nutritional supplement for athletes that helps saturate the body with a large number of microelements that are involved in dissimilation, the breakdown of organic substances and their conversion into energy. The product is manufactured by the American company Universal Nutrition. The complex contains only components of natural origin. They are:
- Magnesium. A lack of this mineral leads to a decrease in training performance and a decrease in energy, as a result of which the athlete quickly gets tired.
- Zinc. It is involved in various metabolic processes that occur in the body. This mineral takes part in hematopoiesis, synthesizes proteins in cells, ensures the formation of digestive enzymes, and is necessary for the healthy functioning of the thyroid and prostate glands. A lack of zinc inhibits all vital processes, which leads to weakening of the body and decreased immunity.
- Vitamin B6. Pyridoxine increases endurance, accelerates the growth of muscle mass, is involved in the process of breakdown and synthesis of proteins, and is necessary for the proper functioning of the central nervous system. A lack of this vitamin leads to rapid fatigue and a delay in the recovery process after intense training.
All these substances are lost in large quantities during physical activity, so the athlete will not be able to acquire a beautiful relief. That is why, to achieve the desired result, athletes introduce the multicomponent ZMA complex into the diet, which puts the body into a state of assimilation, which contributes to the rapid increase in muscle mass.
Action and dosage regimen
When eating regular food, the micro- and macroelements contained in it are difficult to digest. The ZMA supplement also contains these substances, but they are absorbed much better, therefore, due to the high bioavailability of the product athletes will be able to forget about the problem of zinc and magnesium deficiency. By supplying these important elements to the body, the sports supplement triggers anabolic processes. Aspartic acid plays the main role in its launch. The effect of the drug does not stop even during sleep. This happens due to magnesium.
In addition, the supplement improves the functioning of the pancreas, stimulates the production of testosterone and helps improve strength performance.
It is worth considering that all components of ZMA enhance each other’s effects. The effect of each component is greatly enhanced when taken together.
- For men, the daily dosage of the drug is at least 350 mg.
- Women need to take up to 280 mg per day.
During high physical activity dosage may be increased. The duration of use is 5-6 weeks, then it is recommended to take a break for 21 days. The drug should not be used as a replacement for a nutritious diet.
It is worth considering that ZMA should not be taken in parallel with calcium, since the latter helps block the absorption of magnesium and zinc. Pregnant and lactating women, as well as persons under 18 years of age, are prohibited from taking the complex.
Thus, ZMA is a sports supplement, used by athletes. With its help, you can increase endurance, the level of anabolic hormones and muscle strength, as well as quickly build muscle.
Be sure to read about it
ZMA is a powerful complex of zinc, magnesium and vitamin B6. Read in this article how to take ZMA correctly, as well as about the dosage, benefits and harms of the supplement.
If you want to recover faster from workouts, improve strength and muscle size, accelerate fat loss, and get better sleep, you should consider taking ZMA. In this article we will talk about how to take ZMA correctly, as well as the benefits and harms of this supplement.
ZMA is not a testosterone booster. Yes, research shows that this supplement can help athletes keep testosterone levels high during periods of intense training sessions. But ZMA is not intended to increase anabolic hormones.
It is simply the most effective way to supplement your diet with two very important minerals – zinc and magnesium.
Benefit minerals in ZMA
Zinc is an antioxidant microelement that stimulates the activity of many enzymes in the body. These enzymes are essential for numerous biochemical reactions. Zinc has been found to be critical for protein synthesis, a molecular mechanism that leads to muscle repair and growth.
Magnesium is also an essential mineral involved in numerous physiological processes in the body. It is necessary for normal functioning of the cardiovascular system, good metabolism and bone health.
Zinc and magnesium combine to help improve physical fitness and performance.
Numerous studies have shown that these two minerals help with muscle gain, strength, and fat loss, not to mention overall health.
Anabolic effect of ZMA
According to research, ZMA has powerful anabolic properties. So, NCAA football players took ZMA or a placebo every night during an 8-week spring training program. The scientists reported that athletes taking ZMA had an increase in testosterone levels by about 30% and insulin-like growth factor 1 (IGF-1) levels by 5%. In those who took the placebo, testosterone dropped by 10% and IGF-1 by more than 20%.
In addition, ZMA supplementation significantly increased strength levels and improved sleep. It should be noted that adequate sleep promotes muscle recovery during heavy training.
These beneficial effects were found in the ZMA group despite the athletes consuming sufficient dietary zinc. Additionally, other experiments have shown that zinc and magnesium have strong anabolic properties.
Turkish scientists found that 4 weeks of zinc supplementation in men increased resting and post-workout testosterone levels. Researchers from the US Department of Agriculture reported that zinc deficiency reduces muscle endurance in patients. This means that consuming enough of the micronutrient is critical to performing multiple reps at a given weight. A Western Washington research team found that taking magnesium supplements during a 7-week leg training program resulted in a 20% increase in strength.
Both zinc and magnesium suppress the activity of cortisol, a catabolic hormone.
German researchers found that triathletes taking a magnesium supplement for 4 weeks maintained healthy cortisol levels at rest and after a triathlon compared to athletes taking a placebo. Brazilian scientists also reported a similar effect of zinc.
ZMA may also increase growth hormone levels, although indirectly. As already stated, magnesium improves sleep quality. This leads to an increase in growth hormone.
Read also:
Effect of ZMA on Metabolism
Zinc plays a key role in supporting the production of thyroid hormones.
This is important for maintaining your metabolic rate (the number of calories you burn each day) and losing weight. Micronutrient deficiency can limit the production of thyroid hormones.This leads to a decrease in metabolic rate and poor fat burning.
One University of Massachusetts study found that people on a low-zinc diet had a significantly lower metabolic rate. But when they started taking 25 mg of zinc daily for 20 days, their metabolic rates were higher than before they started the low-zinc diet.
Zinc is important not only for thyroid function, but also for maintaining levels of the hormone leptin.
This hormone promotes normal metabolic rates and reduced hunger. Zinc deficiency has been shown to significantly reduce leptin levels.
ZMA and immunity
It is well known that zinc is an essential micronutrient for immune function. Research shows that taking zinc supplements boosts immunity.
Zinc also acts as a powerful antioxidant. This powerful mineral activates an enzyme that helps support overall health and immune function.
Read also:The antioxidant properties of zinc not only have a positive effect on health, but also improve post-workout recovery.
Zinc and magnesium deficiency
Research has confirmed that athletes are often deficient in both zinc and magnesium. This is likely due to several factors, such as loss of zinc through sweat during exercise, increased use of the trace mineral by the body for recovery and protein synthesis after exercise, and increased loss through urine. Dietary features can also lead to deficiency.
Refined sugars, as well as white flour products such as bread, can reduce zinc and magnesium levels in the blood.
Foods rich in calcium (such as dairy products) interfere with the absorption of both micronutrients by the small intestine. Copper, as well as foods rich in phytates (phosphorous compounds found in whole grain breads, cereals and legumes), impair the absorption of zinc in the small intestine.
ZMA will help maximize muscle growth and strength, enhance fat burning and support immunity.
Form and dosage of ZMA
Taking zinc and magnesium supplements separately can provide your body with sufficient amounts of these micronutrients and cost less than ZMA. However, it is better to choose a complex product. ZMA contains magnesium and zinc in the form of chelates (monomethionine or zinc aspartate and magnesium aspartate), which are best absorbed.
In addition, ZMA is enriched with vitamin B 6 , which promotes the normal absorption and use of magnesium by the body.
If you are a man, you should look for ZMA supplements that contain 30 mg of zinc, 450 mg of magnesium, and 10–11 mg of vitamin B 6 , no more, no less. The dosage for women is 20 mg zinc, 300 mg magnesium and 6–7 mg B 6 . Usually the standard dose is three capsules, but for women, two are enough.
How to take ZMA correctly
It is very important to choose the right time to take the supplement.
This will promote maximum absorption of the supplement and improve sleep quality.
Do not take ZMA with any food, especially calcium-rich foods such as milk and kefir. Zinc and magnesium are poorly absorbed when consumed with food. In addition, zinc may impair the absorption of amino acids.
Some are delighted with this sports nutrition supplement, others consider it a waste of money, while others even claim that this drug causes disorders in the brain. So what exactly is the supplement known as ZMA?
What is ZMA?
ZMA (ZMA) is a synergistic combination of two minerals - and. In addition to them, this natural supplement includes. These substances are extremely important for the adequate functioning of most biological processes in human bodies. But as many observations indicate, almost 70 percent of residents of developed countries do not get enough zinc, and almost 40 percent of the adult population is deficient in magnesium. In addition, physical activity contributes to active loss of minerals and vitamins, especially for weightlifters. And zinc and magnesium deficiency are the biggest enemies on the way to beautiful muscles.
The combination of these particular chemicals has many benefits, including for muscles and the nervous system, and some researchers claim that the ZMA complex even promotes the breakdown of fats.
The creation of this supplement is credited to the founder of the Balco Labs sports club, Victor Conte. ZMA was developed as a special supplement for athletes, preventing deficiencies of minerals and vitamins in the body. It is believed that the original formula of ZMA is 30 mg of zinc, 450 mg of magnesium and 10.5 mg of vitamin B6. And this is 200% of the daily value of zinc, 113% of magnesium and 525% of vitamin B6. But why were these particular substances chosen for the complex?
The human body does not have a separate “storage” for zinc. But female and male bodies constantly need this mineral, since it has important functions. Zinc is important for maintaining performance, it takes part in the process of creating new cells, is involved in metabolic processes with the participation of, and. This same mineral is indispensable for pregnant women, as well as for children during the period of active development.
Zinc is important for many chemical reactions in the body, including protein synthesis and maintaining cellular energy. Its benefit to the immune system lies in its ability to regulate the production of T cells. It also provides the necessary protection, supports prostate health, and is indispensable for the healthy functioning of the reproductive organs.
A diet consisting of meat, shellfish, dairy products, and cereals usually provides an adult with sufficient zinc. Experts say: the best sources of the mineral (with high bioavailability) are meat and seafood, which also contain and, which improve the absorption of the mineral. And in whole grains, in addition to zinc, phytic acid was found, which inhibits the absorption of the mineral.
But no matter how high the portions of the mineral in foods, this is not enough for bodybuilders and other athletes. For weightlifters, zinc plays a crucial role because it is essential for protein synthesis, a process that directly affects the recovery and growth of muscle mass.
The daily requirement of zinc is 15 mg, but sports supplements usually contain more of this substance.
The body needs magnesium for normal growth and to maintain healthy bones, nervous system and muscles. A deficiency of this mineral can disrupt your sleep cycle and cause insulin insensitivity. Biochemists say that magnesium contributes to more than 300 chemical reactions that occur in the body. And this, you see, is already a more than important reason to prevent a deficiency of this mineral. By the way, healthy adult men are recommended to consume about 400 mg of magnesium daily.
Typically, you can restore your supply of this substance from green leafy vegetables, whole grains, legumes, seeds, nuts and dairy foods. These products contain a sufficient amount of the mineral. Sufficient, but not for people who spend several hours a day in the gym. For heavyweight bodybuilders, dietary sources of the mineral alone may not be enough. The only way to prevent magnesium deficiency is to take a supplement.
Why do you need vitamin B6?
Why do you need a supplement?
Although zinc, magnesium and B vitamins can be easily obtained from food, this is not enough for people who exercise regularly. Through sweat and as a result of prolonged muscle contraction, athletes' bodies use up nutrients faster and in larger quantities. The researchers conducted an experiment: they measured the indicators of the two most important elements for bodybuilders in the athletes’ bodies before and after a 2-hour workout - zinc and (note that magnesium was not involved in this experiment, since it has a slightly different effect, and its losses through sweat are not so great) . It turned out that iron loss in men was 3 percent, in women - 1 percent. Athletes lost even more zinc: men lost 9% of the mineral after 2 hours of intense exercise, and women lost 8%. And this once again confirmed: athletes, like no one else, need additional intake of zinc-containing supplements. Although the importance of other nutrients cannot be reduced either.
Advantages of ZMA:
- increases testosterone levels;
- promotes rapid recovery after training and injuries;
- increases endurance;
- prevents muscle spasms;
- improves sleep.
ZMA and...
muscle growth
Thanks to zinc, which promotes protein synthesis, taking ZMA complex can increase muscle mass. And in combination with magnesium, this process occurs much faster. By the way, of all the sports nutrition supplements designed to improve muscle growth, the ZMA complex is considered the safest.
catabolism
During exercise, muscle (protein) catabolism occurs, resulting in the release of energy. This is a necessary evil, so to speak. But something else is obvious: the shorter the catabolic phase, the faster anabolism (muscle recovery) begins and the stronger the muscles become. The results of some studies have shown that the ZMA complex is able to blunt the production of cortisol (a catabolic hormone) and to some extent enhance the production of anabolic hormones. This discovery was made by German scientists after 4 weeks of observation of triathletes. Then the validity of this conclusion was confirmed by Brazilian researchers.
testosterone
Many people have probably heard that oysters are good for increasing libido. What do oysters, libido and sex have to do with it, you ask. And despite the fact that oysters received their fame as an aphrodisiac product precisely thanks to the zinc they contain. This substance is essential for the production of testosterone. And this hormone, in turn, is extremely important in bodybuilding. Research has shown that the combination of zinc - magnesium aspartate is one of the most effective for increasing testosterone levels (almost 2.5 times compared to the placebo group).
Testosterone, known as the male hormone, is essential for muscle development and maintaining bone density. It also affects the level of red blood cells and overall well-being. However, this so-called male hormone is also present in women's bodies, and they also experience benefits from the hormone, including when it comes to improving athletic performance. Testosterone inhibits the absorption of triglycerides and prevents excessive accumulation of fat in the body. In addition, the researchers concluded that low testosterone levels in the male body can cause the development of depression and other psycho-emotional disorders. Although too high levels of the hormone usually cause increased aggression in behavior.
Men with low testosterone levels usually suffer from erectile dysfunction, but they also experience decreased muscle mass. Increasing the concentration of this hormone can be beneficial for muscle growth, as well as reducing body fat percentage. By the way, the non-steroidal supplement ZMA can serve as a healthier alternative to hormonal drugs designed to regulate hormonal levels.
But not only zinc affects testosterone levels in the body. A number of studies have confirmed that magnesium also affects male hormone levels. Back in 2011, scientists found confirmation of this. Two groups of men took part in the scientific experiment: those actively involved in sports and those leading a sedentary lifestyle. With regular magnesium supplementation, testosterone levels increased in both groups. However, in athletes, researchers recorded a more noticeable increase in the hormone.
immunity
The fact that zinc strengthens the immune system, and its deficiency can prolong the period of a cold, reduce appetite and cause muscle atrophy, is a repeatedly proven scientific fact. On the contrary, taking a zinc magnesium aspartate supplement improves overall health. And this point is very important for bodybuilders: training will be effective only if you feel good. Weak immunity and frequent illnesses will make it impossible to regularly visit the gym.
thyroid
Scientists have determined that sports nutrition, in particular the ZMA complex, may be beneficial for the thyroid gland. Components of PMA, for example, activate the production of thyroid hormones. Why is this so important for athletes? Because the hormones produced by the thyroid gland affect the metabolic rate, and ultimately the rate of muscle tissue growth and fat breakdown.
dream
The complex of substances that make up ZMA improves night sleep. And for bodybuilders, this fact is much more important than it might seem at first glance. Healthy, proper sleep helps restore strength after an intense strength program. As scientific tests have confirmed, the ZMA complex improves and prolongs stages 3 and 4 of slow-wave sleep. And these are the so-called phases of deep sleep, when maximum restoration of the body occurs and the production of growth hormone is activated. Lack of sleep can slow down metabolism and deteriorate immunity, which makes a person more vulnerable to infections and inflammation.
By the way, some studies have confirmed that improved sleep has a positive effect on athletic performance.
The most famous study using ZMA was conducted by American Dr. Lorrie Brill. Under his supervision, 12 rugby players took a ZMA supplement every evening for 8 weeks. The result is an 11.6% increase in muscle strength and an almost 30% increase in testosterone levels.
Although there are results from other studies. In the same USA, researchers observed 42 men (average age 27 years) who had been involved in bodybuilding for at least a year. After 8 weeks of taking the supplement, scientists did not record any significant changes in their bodies. However, ZMA supporters explained the results of this experiment by the fact that in bodybuilders the levels of zinc, magnesium and testosterone were close to optimal, and only therefore taking the supplement did not give such noticeable results as in men with mineral deficiency.
Who should take it?
ZMA can significantly increase muscle strength and anabolic hormone levels. But even though ZMA was originally developed as a supplement for athletes, non-athletes can also benefit from it. In particular, ZMA may be useful for vegetarians, pregnant women, people with certain gastrointestinal diseases, people with diabetes, and the elderly.
True, the advisability of taking ZMA and the dosage for these categories of people should be determined by the attending physician.
When and how to take
Most sports supplements are taken before or after exercise. However, in the case of ZMA, this rule does not work. Typically, this supplement is taken 30-60 minutes before bedtime. And thanks to this, you can count on deeper sleep and natural muscle recovery.
Side effects
ZMA is a natural drug with a high level of safety. However, regular use of large doses of minerals and vitamins can also cause harm to the body. If we talk about the sports supplement ZMA, then due to its high level of zinc, it can cause stomach upset, nausea and even vomiting in some people. Typically, the body's reaction to excessive zinc intake occurs within 30 minutes after consuming the drug.
Some scientists say that regular intake (over 10 years or more) of zinc in large portions (above 100 mg per day) can cause more serious consequences than indigestion.
Among the most serious potential dangers is prostate cancer. And one more thing: regular consumption of large doses of zinc over time may require increasing the portion consumed. But an overdose of magnesium most often manifests itself as diarrhea. Excessive accumulation of vitamin B6 can cause neurological disorders.
Combination with other substances
ZMA, like , is used by bodybuilders to maximize training results. Creatine is an amino acid found in meat and fish. ZMA is a complex of zinc, magnesium aspartate, and sometimes some other components designed to stimulate the production of growth hormone in the body. The combination of both supplements is not only safe, but also beneficial for weightlifters. But when taking both substances, it is important to follow the rules, since the method of use for each of them has some peculiarities. So, it is important to drink creatine before training, and ZMA is consumed before bed.
The combination of ZMA + casein also gives good results. By the way, this milk protein is also best taken before bed.
In addition, it is important to know that ZMA does not combine with some antibiotics (tetracycline, levofloxacin, ciprofloxacin, ofloxacin, enoxacin, norfloxacin and others).
And further. and white flour products also contribute to lower blood levels of magnesium and zinc. inhibit the absorption of these minerals by the intestinal walls. In addition, copper and foods rich in phytates (phosphorus compounds found in whole grain breads, cereals, and legumes) also impair zinc absorption. Another prohibited product is alcohol. Alcohol reduces the absorption of zinc and magnesium and increases the excretion of minerals in urine.
There are several simple rules that can significantly improve the results of consuming the ZMA supplement.
- Magnesium must be in the form of magnesium aspartate. This is the most suitable form for absorption by the body.
- Experts have calculated the best ZMA formulas for men and women. The optimal mineral-vitamin complex for men is 30 mg of zinc, 450 mg of magnesium and 10-11 mg of B6. Composition of the complex for women: 20 mg of zinc, 300 mg of magnesium, 6-7 mg of B6.
- An overdose of zinc can have a negative effect on the immune system and disrupt the metabolic rate, which ultimately will have a bad effect on muscle recovery and reduce the level of good. More than 450 mg of magnesium per day is fraught with disturbances in healthy sleep. Conclusion: you should not independently adjust the composition of the ZMA complex.
- It is advisable to take ZMA 1-2 hours after meals and about an hour before bedtime. This program will not only maximize the absorption of minerals, but also improve the quality of sleep.
- For optimal muscle mass gain, it is good to create a sports nutrition program from several supplements:
- testosterone booster (TBA);
- creatine;
- casein and gainer (whey protein);
- BCAAs;
- Omega substances.
Forms of release, description and method of use of some ZMAs
As a rule, the ZMA supplement on the market is presented in the form of capsules; the drug is not found in liquid form. It is usually sold in specialized sports nutrition stores. Some novice athletes strive to buy ZMA components separately at the pharmacy and prepare the supplement themselves. However, more experienced people do not advise doing this for several reasons. Firstly, magnesium in ZMA is presented in a special form “magnesium aspartate”. And secondly, it is important to maintain the correct dosage. The harm and benefits of the complex fully depend on compliance with the proportions, and at home this is very difficult to achieve.
Now it's time to pay attention to what the market offers us.
Sleep Max (Maxler) is a sports nutrition product designed to increase testosterone and activate growth factor. The formula of the drug consists of ZMA complex, melatonin, as well as passionflower and ginkgo biloba extracts. Intended for women and men over 18 years of age. Proper use of the drug ensures strong muscles, rapid recovery, deep sleep, and healthy nervous and endocrine systems. Release form: 90 capsules.
The Weider complex is capsules, the chemical composition of which is represented by classic ZMA, and. This product appeared on the sports supplement market not so long ago. The manufacturer presents it as a sports nutrition for building muscles and rapid recovery, allows you to fill out weak muscles, and is suitable for men and women with different body types. Instructions for use suggest taking 3 capsules at night for at least 8 weeks. The package contains 90 capsules.
A popular supplement from the well-known sports nutrition manufacturer Mutant. Mutant Core Series offers capsules created according to the classic formula: zinc - magnesium aspartate - vitamin B6. The drug regulates anabolic hormonal levels and sleep quality.
ZMA from Flual Twinlab is 90 capsules in which the manufacturer combines protein, zinc, magnesium aspartate and vitamin B6. Intended for men and women to improve athletic performance, and for men over 45 years of age as a means to increase testosterone. Can be taken before meals or before bed.
A classic vitamin and mineral set is ZMA from Optimum Nutrition. The supplement is intended for male and female athletes. However, before taking it, it is important to read the instructions: there is a difference in dosage for men and women.
ZMA Tribulus Pro 90 caps is a mineral supplement for beginner athletes and professional bodybuilders. Tribulus is equally suitable for athletes involved in strength training and aerobic training.
This is only a small part of the sports nutrition range. Which of the proposed products to choose is up to each athlete to decide for himself.
The main thing is that the drug is of high quality, from a trusted manufacturer, and also do not forget to follow the dosage and time of taking the drug.
There are many misconceptions around the PMA. Although in fact this sports nutrition supplement is a non-doping testosterone booster. It, like tribulus or ecdysterone, naturally regulates hormonal levels, activating muscle growth. And this, perhaps, is the minimum that everyone needs to know about the ZMA complex.