Find out how you can quickly recover from a course of steroids and how to increase your own testosterone production for strong protein synthesis. ZMA is a sports supplement containing zinc, copper, vitamin B6 and magnesium. The main purpose of this product is to increase the rate of testosterone production and increase strength parameters. ZMA sports nutrition in bodybuilding is very popular and is second only to tribulus.
Note that separately, all the ingredients in the supplement produce different effects. However, when they are combined in a certain proportion, a synergistic effect arises, which significantly enhances their effect. By using ZMA sports nutrition in bodybuilding, you can accelerate the production of insulin, the male hormone, and protein compounds in muscle tissue.
Scientists in the course of research on this product have found that the power of ZMA is somewhat inferior to such popular supplements as creatine, glutamine and BCAAs. At the same time, it is approximately at the same level as prohormones, taurine and HMB. If during the course of ZMA you consume a sufficient amount of protein compounds and fats, then the effectiveness of the supplement will increase dramatically. It should also be recognized that the supplement cannot be considered a natural product, although this is precisely what its creators claim. The fact is that all ZMA ingredients are obtained synthetically.
Bodybuilding benefits of ZMA
Magnesium with zinc is necessary for the normal functioning of almost all body systems. Moreover, magnesium is the most important micronutrient for strength sports. This substance has been well studied by scientists, and it is impossible to dispute the effectiveness of magnesium for the body of athletes.
The mineral takes an active part in the production of protein compounds and energy supply to muscles. You must remember that magnesium is heavily excreted from the body, say, along with sweat, which necessitates the use of special supplements. Although this substance is found in a large number of foods, ZMA sports nutrition in bodybuilding can be very beneficial in terms of supplying magnesium to the body.
There are several scientific experiments showing the beneficial effects of magnesium on strength performance. Since the mineral is actively used by the body in the biochemistry of muscle tissue, it must be present in sufficient quantities in the diet of athletes. Scientists have found that magnesium deficiency occurs in about 40 percent of athletes. The main natural sources of magnesium are whole grains, legumes, green vegetables, and bananas. The daily requirement for magnesium in the male body is 350 milligrams, and for the female - 280 milligrams.
Zinc is used by the body in the growth of tissue cell structures, including muscle. Also, this mineral is necessary for the creation of more than three hundred different enzymes, without which the normal functioning of the body can be disrupted. This is the main reason for the high demand for zinc throughout the day. An adult needs to take two to three grams of this mineral throughout the day.
In the male body, a large amount of Inca is found in the prostate jelly and seminal fluid. Also, this mineral is included in the hair and bone tissue of both sexes. The substance in the body is in a bound form and these compounds are perfectly dissociated with proteins.
Zinc is a very important micronutrient for human development, growth and puberty. It also improves the functioning of the reproductive system. The mineral is involved in the work of the prostate gland, pituitary gland, pancreas and thyroid glands, and is also necessary for blood synthesis. Also, the substance supports taste and smell, affects regenerative processes, etc. Zinc compounds are able to increase the activity of hormones of the gonadotropic group. In addition, scientists have proven that this micronutrient also enhances the work of insulin. Under the influence of zinc, fat metabolism can be normalized, thereby increasing the rate of oxidation of fatty acids and preventing obesity of such an important organ as the liver.
You probably know that vigorous physical activity increases the consumption of all nutrients, including micronutrients. This fact is one of the main reasons for the need to use a balanced diet not only by athletes, but also by ordinary people. For example, dairy products contain minimal amounts of zinc, and a deficiency in this mineral can slow your progress. According to official reports, more than 50 percent of athletes are deficient in zinc, and this is where ZMA sports nutrition can help in bodybuilding.
Some of the best sources of zinc include the following foods: hard cheeses, poultry, grains, meats, some cereals, nuts, and shrimp. Aspartic acid increases the rate and quality of assimilation of carbohydrates, and also accelerates the processes of replenishing the glycogen depot. Also, this substance has a positive effect on the performance of the immune system and increases the threshold of fatigue.
Aspartic acid is also used in the synthesis of RNA / DNA, it increases the activity of the liver, protecting this organ from toxins (in fact, it acts as a hepatoprotector) and accelerates the excretion of urea from the body. Scientists have also proven that aspartic acid is able to accelerate the production of growth hormone, although this effect can only be obtained if high dosages are used.
How ZMA works in bodybuilding
It is now known for sure that there is a close relationship between the levels of various micronutrients. Thus, it is necessary to maintain a certain concentration of magnesium and zinc. Since a high level of one substance will lead to a deficiency of the second. When creating ZMA, this fact was taken into account and these micronutrients are present in the supplement in the required ratio. Although many foods contain large quantities of these substances, they are poorly absorbed in the digestive system. It should be remembered that the need of athletes for these substances is approximately twice that of an ordinary person.
This suggests that ZMA sports nutrition in bodybuilding is an excellent source of these important micronutrients, as the bioavailability of the supplement is significantly higher compared to food. At the same time, ZMA has anabolic properties, as it contains aspartic acid with vitamin B6.
By using ZMA sports nutrition in bodybuilding, you have the opportunity to increase the rate of growth hormone production at night. This fact has been confirmed in the course of numerous studies and is beyond doubt. Moreover, representatives of different sports disciplines took part in the experiments, and the results were always positive.
Under the influence of powerful physical exertion, athletes often experience sleep disturbances. You must remember that this is unacceptable, as the body does not have the ability to fully recover. In addition, as we age, the duration of sleep decreases. In the course of experiments, scientists have shown that ZMA is able to significantly prolong the phase of "slow wave" sleep, thereby improving its quality.
Based on all of the above. It can be concluded that ZMA affects the work of the hormonal system in two ways. At the same time, do not forget about improving the performance of the pancreas, which in turn affects the anabolic background. And, of course, testosterone, the concentration of which increases with the use of this supplement.
How to use ZMA sports nutrition in bodybuilding
To get the best out of ZMA, you need to do it right. The optimal time to consume the supplement is between 30 minutes and an hour before going to bed. Also, sometimes athletes use a different ZMA intake scheme, taking half the daily dosage immediately after completing the training, and the second part closer to sleep.
Most often, manufacturers release this supplement in capsule form. You need to take three capsules per day. At the same time, you should pay attention to the content of active ingredients in them. The daily dosage for the components is:
- Zinc - 30 milligrams
- Magnesium - 450 milligrams
- Vitamin B6 - 10.5 milligrams
In conclusion, let's say a few words about the possible side effects of the supplement. It should be recognized that zinc has significant toxicity and at a high concentration of this substance, the process of assimilation of other micronutrients will slow down. Zinc can also negatively affect protein balance. However, when using the supplement in the above amounts, none of the side effects are guaranteed to occur.
For more details on ZMA, see this video:
