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.
ZMA (ZMA): how to take it correctly, benefits and harms
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.
What is ZMA?
ZMA is the result of the synergy of zinc and magnesium. Along with minerals, sports nutrition contains vitamin B6. These components play an extremely important role for the human body, being directly involved in many biological processes.
Conducted research shows that almost seventy percent of the population of developed countries does not receive additional zinc. The situation with magnesium is somewhat better, but only slightly. Forty percent of the adult population is deficient in this mineral. Various external factors, including increased physical activity and stress, lead to the loss of zinc and magnesium. This is especially true for weightlifters, and without a sufficient amount of magnesium and zinc it is impossible to get beautiful and sculpted muscles.
These chemical compounds have many positive effects on the human body. Magnesium and zinc promote the growth of muscle tissue and are beneficial for the nervous system. Some scientists even claim that ZMA helps break down fat deposits.
It is not known for certain who is the author of the combination of magnesium with zinc and the addition of vitamin B6. There is a version that the complex was created by Victor Conte, who founded the Balco Labs sports club. ZMA was developed as a supplement for athletes to help prevent mineral deficiencies in the body. The original ZMA formula contains 10.5 mg of vitamin B6, 30 mg of zinc, 450 mg of magnesium. This allows the body to receive 526% of the daily value of B6, 200% of zinc and 113% of magnesium.
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Where can I buy
In large cities, sports nutrition sales networks have a wide selection of many ZMA items and brand names.
Another popular way of purchasing is specialized online stores that offer the best option in terms of price plus quality and convenient delivery of this dietary supplement.
The range of prices for the drug, depending on the volume of packaging, the manufacturer’s brand and the ambitions of the seller, ranges from five hundred to two thousand one hundred rubles. Average calculations of one dose of complexes show that the cheapest is the Optimum Nutrition ZMA series.
Why is zinc needed?
The mineral is not “deposited” in the body. The connection is consumed, spent and must be replenished again from the outside. This leads to the formation of zinc deficiency, which is necessary to maintain the most important biological processes in the body:
- maintaining the performance of the body's protective functions;
- creation of new cells;
- the occurrence of various metabolic processes involving micronutrients - proteins, fats, carbohydrates.
The mineral is required for women carrying a child, as well as for children. It is directly involved in protein synthesis and maintaining cellular energy. Zinc has a positive effect on the immune system because it regulates the synthesis of T cells, and also protects the liver from negative effects, helping to maintain the functioning and health of the reproductive system. Men need zinc to protect the prostate.
Mineral deficiency is not felt by representatives of the stronger sex, whose diet consists of meat products, shellfish, dairy products, bread and various cereals. The greatest amount of zinc with high bioavailability is found in meat, chicken eggs, and seafood. The latter, for example, are rich not only in this mineral, but also in the amino acids methionine and cysteine. They help improve the absorption of zinc. Whole grains, in addition to the mineral, contain phytic acid, which promotes better absorption of zinc.
A balanced diet allows you to avoid mineral deficiency exclusively for men who are not actively involved in sports. Bodybuilders and other athletes do not get enough zinc from food because it is essential for protein synthesis, a process that directly affects muscle recovery and growth. To ensure a sufficient amount of zinc, you need to consume up to 15 mg of the substance per day. The sports supplement contains many times more of this mineral.
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.
Why do you need vitamin B6?
It is no coincidence that this compound is present in the ZMA complex, since this substance performs several key functions. This vitamin is responsible for the metabolism of protein and carbohydrates and is involved in the synthesis of hemoglobin. The latter is required for the transport of oxygen to all cells in the body. Along with other components (magnesium and zinc), vitamin B6 is required for many essential functions:
- supports the normal functioning of the vascular system and heart muscle;
- normalizes the function of the digestive system and the gastrointestinal tract;
- strengthens the body's protective functions;
- contributes to the normalization of the muscular and nervous system.
Vitamin B6 helps synthesize the hormones serotonin and norepinephrine, which have a positive effect on mood, as well as melatonin, which affects the functioning of the internal clock. The most important function of this substance is that it promotes better absorption of magnesium and zinc. Natural sources of this substance are bananas, sprouted cereals, chicken and turkey meat, salmon fillet, and potatoes.
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Conclusion
When taken regularly and at a reasonable dosage, the drug gives good results. This complex cannot be called a full-fledged muscle growth stimulator, but it perfectly restores strength and helps normalize sleep.
A well-chosen composition also has a positive effect on testosterone levels. Optimum Nutrition's ZMA is worth trying to enhance your workout performance, build resilience, and improve your overall quality of life outside of the gym.
Vera Makarova
Pharmacist. Author of articles about a healthy lifestyle.
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.
Varieties
In the territory of the former Soviet Union, the following types of this mineral complex are most often offered to buyers:
— ZMA Now Foods; — Optimum Nutrition ZMA; — ZMA PRO Universal Nutrition; — SAN ZMA PRO; — Weider Germani ZMA; — Twinlab ZMA Fuel; - Muscle PHARM ZMA.
As a good antidepressant and preventive agent for the formation of thyroid hormones, the complex drug Weider ZMA+L-Tyrozine is sold, which additionally contains the very useful amino acid tyrosine.
An excellent antioxidant and guarantee of restful sleep is the ZMA Sleep Max complex, which additionally contains extracts of Passion flower and Ginkgo Biloba leaves.
The main differences between the varieties of dietary supplements are the packaging size from 45 to 180 capsules and the company, country of manufacture of the drug (mainly American and German).
Instructions for the use of these types of PMA are similar to those indicated in the previous section.
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
