ZMA (ZMA) sports nutrition. How to take, reviews

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Intense training not only helps achieve results and the desired body architecture, but also wears out the body. Sport brings beauty and health only if it alternates with good nutrition and recovery.

To maintain adequate functionality of muscle fibers and the nervous system, a whole complex of micronutrients is required. The trio plays a key role: vitamin B6, magnesium and zinc. These substances not only stimulate energy metabolism, but also affect the production of metabolic hormones, including testosterone. Therefore, during periods of active training, for example, when preparing for competitions, you can help your body and supplement your regular diet with the ZMA supplement.

Composition and benefits of ZMA

To maintain optimal muscle function, the body requires a whole complex of elements. Modern man often suffers from a deficiency of zinc, magnesium and vitamin B6.

Their deficiency affects energy metabolism and the production of hormones that promote metabolism. The person feels weakness and loss of strength. ZMA will help fill the gap, especially during active training.

Composition of ZMA for 1 serving:

Efficiency

As you can see, the ZMA drug contains the following substances:

• very useful for athletes;
• optimally combined;
• in a adjusted dosage.

Taking ZMA allows you to provide the body with the most important elements, without which the following are impossible:

• muscle growth processes;
• maintaining hormonal levels and immunity at the highest possible level;
• protection against overload of the heart and nervous system.

However, you should not overestimate the effectiveness of ZMA and expect from this sports nutrition actions that it does not have. Independent studies have shown that when zinc intake is limited, testosterone levels in men actually drop. But when the deficiency of this element is compensated, the hormonal level reaches the level that was observed before the restriction of zinc intake into the body, and does not increase further.

That is, a zinc supplement does not have the ability to increase testosterone production, it can only ensure that its level is maintained at the maximum level characteristic of a given organism in its particular state. Increasing the dose of ZMA beyond the optimal level does not increase testosterone levels and can only do harm.

Figuratively, this can be compared to a container filled with water. If the water level in the container is low, then you can only raise it to the brim. Further filling of the container will not raise the water level in it; it can only cause dampness or a flood.

That is why the ZMA supplement is not essentially a testosterone booster, as stated by the creators of this sports nutrition. But the positive effect of this drug on testosterone levels and muscle growth cannot be denied. There is an effect from taking it, and it is quite noticeable, if you do not expect an effect that this sports nutrition by its nature cannot provide.

How it works

Zinc, vitamin B6 and magnesium can be obtained from food, but for people actively involved in sports, the usual daily intake is not always enough. During active training, calories are actively burned and nutrients are consumed.

Research has been conducted on this topic. Athletes (men and women) had their zinc and vitamin B6 levels measured before exercise. Then a 2-hour intensive training session was carried out. After this, the athletes were tested again. Studies have shown that B6 levels fell by 3% in men and by 1% in women. Zinc levels decreased in men by 9% and in women by 8%.

The study showed that athletes need additional intake of these minerals to avoid deficiency.

How does ZMA work:

• Testosterone increases.
• The body recovers faster after active training.
• The endurance indicator increases, and you are able to do more in training.
• The syndrome of sore throat is felt less.
• The sleep cycle is adjusted.

Why take ZMA complex?

Magnesium, zinc and vitamin B6 are found in foods that form part of the daily diet. This amount is quite enough to ensure the normal function of the body of a person who does not engage in sports. Athletes do not get enough vitamins and minerals from food, as they are used up much more quickly due to high-intensity training and excessive sweating. This is the main reason why bodybuilders require much more zinc, magnesium, and vitamin B6.

The above was confirmed during the experiment. The researchers assembled a focus group of people who were tested before and after training. The emphasis was on the content of zinc and iron - the most important elements for bodybuilders. Magnesium was not taken into account, since it has slightly different properties and is practically not lost during increased sweating. The results showed that the loss of iron in representatives of the stronger half of humanity was 3%, and in women - 1%. The amount of lost zinc was even greater. After two hours of intense training, men lost 9% of the mineral, while women lost 8%.

The results of this study confirmed that it is athletes who need to take sports nutrition containing zinc. Other nutrients, of course, are also important, but ZMA can provide the necessary amount of the most important mineral for a bodybuilder.

The main advantages of the sports supplement:

• increased testosterone;
• rapid recovery after completion of training or injury;
• preventing muscle spasm;
• improved sleep;
• increasing endurance indicators.

This allows the athlete to feel better and make training more effective.

Muscle growth

Zinc promotes protein synthesis. The ZMA complex helps increase muscle mass. The combination of zinc and magnesium allows you to increase the speed of this process. Of the existing variety of sports complexes, ZMA is considered the safest, and fears about the negative impact of the additive on the body are in vain.

Catabolism

Physical activity during training leads to protein catabolism. As a result of this reaction, energy is released. This is a natural process that cannot be prevented in any way, but it is possible to shorten the catabolism phase. The shorter it is, the faster muscle recovery occurs (anabolism).

The results of ongoing studies show that ZMA can blunt the synthesis of cortisol, a hormone that leads to catabolism, and enhance the production of an anabolic hormone. One such experiment was conducted by German scientists who observed triathletes for a month, and its results were confirmed by Brazilian researchers.

Testosterone

Zinc is one of the most important minerals for the male body. It is responsible for libido, so representatives of the stronger sex are recommended to eat foods rich in zinc. They are often called aphrodisiacs, for example, oysters and other seafood.

The mineral is required by the body for the synthesis of testosterone. This male hormone plays one of the key roles for bodybuilders. Research shows that a combination of zinc and magnesium is most effective for increasing testosterone levels. It increased the level of testosterone produced by almost two and a half times than in those who took a placebo.

Testosterone is necessary to maintain normal bone density, develop muscle fibers, increase red blood cells, and improve overall health. The male hormone is present even in a woman’s body. They also experience the benefits of testosterone in their workouts. Testosterone prevents excessive storage of fat deposits. Researchers have concluded that low testosterone leads to depression and other psycho-emotional disorders. A high level of the hormone, on the contrary, provokes aggression.

Men with low testosterone experience problems with erectile dysfunction and have low muscle mass. Increasing the concentration of this hormone in the body promotes muscle growth and reduces the amount of fat deposits. ZMA is a non-steroidal supplement, so it can be a good alternative to taking hormonal drugs that are prescribed to regulate hormonal levels for the stronger sex.

Zinc is not the only substance that affects the concentration of testosterone in the body. In 2011, a connection was found between male hormone levels and magnesium. The researchers conducted an experiment with two groups of men. One was actively involved in sports, the second, on the contrary, led a sedentary lifestyle. With regular intake of sports nutrition containing magnesium, testosterone increased in both groups, but in athletes it increased even more.

Immunity

The mineral strengthens the immune system. Its deficiency causes a man to suffer from colds longer, suffer from decreased appetite and muscle fiber atrophy. These consequences of testosterone deficiency have long been proven. Taking a zinc and magnesium supplement improves your health. This point is important for bodybuilders, as it allows you to make training more effective and productive. Weakened immunity and frequent colds lead to missed training, which affects the athlete’s physical fitness.

Thyroid

Scientists have proven that sports nutrition, including the ZMA supplement, can improve thyroid function. Magnesium, zinc and vitamin B6 stimulate the synthesis of special hormones of this gland. They have a positive effect on metabolic rate, muscle growth and the breakdown of fat deposits.

Dream

The complex of substances that make up ZMA has a positive effect on sleep. The normal processes of wakefulness and sleep are quite important for the athlete’s body than might seem at first glance. Healthy and sound sleep is necessary to restore strength after strength training. Studies have shown that ZMA prolongs the third and fourth stages of slow-wave sleep.

These are the so-called deep sleep phases, during which maximum recovery of the body occurs and the synthesis of growth hormone is activated. Lack of sleep, on the contrary, slows down metabolism and impairs the body's protective functions. Lack of sleep makes a man more vulnerable and susceptible to inflammation and infections. A number of studies have confirmed the positive impact of improved sleep on athletic performance.

How does it affect metabolism?

An optimal level of zinc ensures the functioning of the endocrine system. Most thyroid hormones are produced with the participation of zinc. The rate of calorie expenditure is directly related to metabolism.

In the absence of zinc deficiency, metabolism remains at a high level. Zinc is also needed for the formation of leptin. It regulates energy metabolism. The hormone is responsible for the feeling of hunger and satiety.

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.

How does it affect anabolic properties?

Zinc is the main participant in the synthesis of testosterone. Therefore, additional intake of the mineral during active training increases the level of the hormone in the blood. In athletes taking ZMA, the level rises by 30%. But the results can be individual, they depend on the characteristics of the body’s metabolism.

Zinc metabolites affect the level of insulin-like tissue growth factor. The level could rise by 5%. The production of somatotropin increases. This makes you feel rested. The quality of sleep improves. Magnesium reduces stress hormone levels. Reducing the indicator allows you to control the processes of excitation and inhibition. Difficulties falling asleep disappear. It is easier for the body to recover.

According to statistics, more modern people are deficient in magnesium. Because of this, a large number of health problems arise, especially for people who spend a lot of energy on physical activity.

Due to the fact that zinc is a participant in testosterone synthesis, the absence of mineral deficiency is very important for men. Testosterone is responsible not only for libido, but also for maintaining bone density and increasing red blood cells. In men, testosterone production decreases after 45 years of age. Therefore, additional zinc intake is necessary.

It is also important for women to maintain optimal testosterone levels. The hormone reduces the deposition of fat deposits. However, it is important to get a blood test to check your testosterone levels before taking supplements. A low level of the hormone leads to depression and apathy. High levels of testosterone provoke aggression.

Why is magnesium needed?

The body requires magnesium to ensure normal growth and maintain healthy bone tissue, muscle mass, and the nervous system. A lack of the mineral can cause sleep problems and provoke insulin resistance. Biochemists claim that magnesium triggers more than three hundred chemical reactions that occur in the body. This is a good reason to avoid mineral deficiency. Healthy adult men should consume at least 400 milligrams of magnesium daily.

You can restore reserves of this substance by adding certain foods to your diet. These include whole grains, seeds, leafy green vegetables, legumes, nuts, and dairy products. They contain a large amount of magnesium, which allows them to maintain the required amount of the substance for people leading a moderately active lifestyle, but not for athletes. If a representative of the stronger half of humanity spends several hours a day in the gym, then this amount will not be enough. For heavyweight bodybuilders, it is not enough to get magnesium exclusively from food. The only way to prevent mineral deficiency is to take a supplement.

Indications for use

ZMA (it is important to know how to take the drug before starting the course) is a complex that can increase muscle strength and the level of anabolic hormones. It is considered a nutritional supplement essential for athletes. But additional intake of the supplement also benefits people who lead an active lifestyle without professional sports.

When is it appropriate to take ZMA:

• Low zinc levels.
• Low magnesium levels.
• Low levels of vitamin B6.
• Changes in sleep-wake cycles. It’s hard to fall asleep in the evening, sleep is not sound.
• Fatigue and decreased performance.
• A drop in the level of the male hormone testosterone.
• Deterioration of immunity during exacerbation of respiratory diseases.

It is important not to start taking the supplement on your own without consulting your doctor. You must first get tested to accurately determine the deficiency of minerals, vitamins and hormones.

How does the ZMA complex work?

The most significant study of the PCA complex was conducted by the American doctor Lorrie Brill. He observed a group of twelve rugby players who took the supplement for two months. The results of an increase in muscle strength during this period amounted to almost 12%, and testosterone concentration increased by 30%.

Opponents of PMA point to another study also conducted in the United States. It showed the absence of any changes in the bodies of bodybuilders, whose average age was 27 years. The lack of noticeable spikes may be explained by the fact that the observed athletes did not experience any mineral deficiency. Unlike rugby players and other athletes, bodybuilders take zinc and magnesium supplements, so tests showed no significant changes.

ZMA: what is it? How and when to take? ADVICE FROM A NUTRITIONIST