ZMA is a vitamin supplement that contains zinc, magnesium and vitamin B6. People who train in strength are especially exposed to the loss of these elements. In their case, ZMA supplementation is particularly important, because the correct concentration of zinc and magnesium in the body translates into higher testosterone levels and faster building muscle mass.
Contents:
- ZMA - composition and action
- ZMA - effects of use
- ZMA - dosage
- ZMA - contraindications
ZMAis an often overlooked dietary supplement for athletes. It is much less popular than protein supplements, creatine or gainers. This is because most people are unaware of the role of vitamins in building muscle mass. They limit their supplementation to substances that build muscles, but forget about the ingredients that regulate the processes of protein synthesis. Such substances include, among others magnesium, zinc and vitamin B6, which are included in the composition of ZMA.
ZMA - composition and action
ZMA comes in the form of ready-made capsules, which usually contain approx. 450 mg of magnesium, 30 mg of zinc and 10.5 mg of vitamin B6. Each of the ingredients of ZMA has a different effect on the athlete's body. Together, they create a mixture that is well absorbed and allows you to quickly improve your sports performance.
- Zincplays a key role in testosterone production in men and women. In turn, testosterone is one of the strongest hormones that stimulate protein synthesis (it has an anabolic effect). Its deficiency in the body slows down the process of building muscle mass. Moreover, testosterone influences the production of two other anabolic hormones, GH (growth hormone) and IGF-1 (insulin-like growth factor). The simple conclusion is that the correct level of zinc in the body ensures the optimal concentration of hormones that determine the rate of muscle mass gain.
- Magnesiumis involved in the transmission of nerve impulses to the muscles. The susceptibility of muscles to stimuli delivered during training depends on its concentration in cell fluids. When there is not enough of it, the muscular system works less effectively, and thus - develops slower. Magnesium also plays an important role in the synthesis and breakdown of ATP, thus enabling itobtaining energy and building materials for our body from the provided food. In addition, this mineral has a positive effect on concentration, enables fuller regeneration after training and deepens sleep.
- Vitamin B6complements the effects of zinc and magnesium increasing their absorption.
ZMA - effects of use
- naturally increases the production of testosterone and other anabolic hormones, which translates into faster muscle growth,
- ensures proper contractility and functioning of the muscular system,
- prevents cramps and reduces the risk of injury,
- shortens the time needed for full regeneration of the body between workouts,
- increases concentration,
- reduces the susceptibility to stress and thus inhibits the effects of cortisol, which has a catabolic effect,
- provides deep, regenerative sleep.
- Growth hormone training - rules, diet, training plan
- Creatine monohydrate - effects, dosage, side effects
ZMA - dosage
Detailed dosing directions should be found on the supplement's packaging, but generally manufacturers recommend consuming two tablets a day at bedtime. The capsules should be taken 30-60 before going to bed on an empty stomach with water.
ZMA - contraindications
It is not recommended to take ZMA before training, because magnesium has a calming effect and reduces muscle tension.
It is also not recommended to use ZMA in men under the age of 21 due to the risk of an excessive increase in testosterone in the body.
During the treatment with the supplement, you should not take other supplements with zinc, magnesium and vitamin B6.
Worth knowingZMA - who is it recommended for?
The benefits of using ZMA can be enjoyed by all athletes who, as a result of intense training, are exposed to excessive loss of zinc and magnesium. Both of these elements are excreted in large amounts with sweat. Research has shown that the loss of zinc during two-hour exercise is 8-9% of the recommended daily dose. It is also estimated that people who train require 50% more magnesium than the recommended dose for an adult - this corresponds to approx. 450 mg per day. For zinc, this value is 30 mg per day.