What is ZMA?
June 19, 2013
ZMA has become a number one supplement used by strength and power athletes, bodybuilders and endurance athletes. Research shows that this blend of nutrients raises testosterone levels, increases strength, and accelerates gains in muscle size. One university study showed a 30% increase in testosterone levels following ZMA supplementation.
Deficiencies in Zinc and Magnesium are common in athletes. This results in reduced testosterone levels, lack of performance, reduced recovery, cramps and tiredness. ZMA can be used by all athletes wanting to gain lean muscle size and strength, including bodybuilders, rugby players, sprinters and other strength athletes. ZMA is also used widely by endurance athletes, such as runners, cyclists and triathletes, as it helps to prevent the drop in testosterone levels linked with high volumes of training.
ZMA increases insulin-like growth factor-1 (IGF-1) which stimulates growth and development of muscles by increasing the uptake of glucose and amino acids into cells. Studies show that ZMA increases muscle strength by around 11%, resulting in gains in muscle size. ZMA has also been to shown to improve sleep patterns when taken 30 minutes before bed, resulting in increased muscle growth.
||Many studies show that most athletes are deficient in zinc, magnesium and vitamin B6.
Many studies show that most athletes are deficient in zinc, magnesium and vitamin B6. A zinc deficiency results in decreased muscle endurance and lowered total work capacity of muscles. Regular exercise results in decreased zinc and magnesium levels, therefore requiring supplementation.
The minerals zinc and magnesium have a number of important functions in the body. Zinc has been strongly linked to the production of testosterone, a hormone that plays a vital role in regulating muscle growth. In addition to its effect on testosterone, zinc has also been shown to increase levels of growth hormone and IGF-1. Both are essential for increasing muscle size. Magnesium is also an essential mineral that is involved in more than 300 chemical reactions in the body including the oxidation or 'burning' of fat.
How do I use it?
ZMA should be taken 30-60 minutes before bedtime. For best results, take on an empty stomach. Never take ZMA with anything containing calcium. They inhibit each others absorption.
If you consume protein before bed (which you should), take it 30-60 minutes after your ZMA.
Note: Females should only take two thirds of the recommended dosage.
Summary of Benifits
- Safe Elevation of Testosterone Levels
- Increased Muscle Growth
- Increased Strength and Endurance
- Quicker Recovery Between Workouts
- Increased Sleep Quality
- Increased Libido in both males and females
- ZMA and Tribulus (combined, they create the ultimate pro-testosterone stack)
- Other Anabolic Agents