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Physical Facts
ZMA
WHAT IS IT?
A compound of
zinc monomethionine aspartate, magnesium aspartate and
vitamin B-6.
WHY SHOULD I TAKE IT? The
form of zinc used in ZMA appears to be more easily
absorbed than other kinds, and the addition of vitamin
B-6 is thought to increase
the effectiveness of the minerals.
HOW MUCH SHOULD I TAKE?
Standard doses of ZMA
contain 30 mg of zinc, 450 mg of magnesium and about
11 mg of vitamin B-6. It has been shown that
people have a deeper sleep when they take magnesium in
the evenings. Brilla advises taking it on an
empty stomach an hour or two before bed. But skip the
warm milk nightcap, as calcium can interfere with zinc
and magnesium absorption. |
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The first thing you need to know
about ZMA is that it has absolutely nothing to do with
a certain clear malt beverage that was popular for
about five minutes in 1993 (that was Zima). The second
thing you need to know is that, while bodybuilding may
be full of incomprehensible-sounding acronyms (e.g., BCAA, AAKG, AKIC), ZMA simply stands for "zinc
magnesium aspartate," and if two of those words seem
familiar, they should - they're the same familiar
minerals you think they are. Lorrie Brilla, PhD, a
professor at Western Washington University, told us
more about this potent supplement.
Happy Hormones
A groundbreaking research study on the effects of
ZMA was conducted by Brilla, who published the results
in the Journal of Exercise Physiology in 2000.
According to her, "It found that when varsity football
athletes who were doing a workout in the morning and a
workout in the afternoon [took ZMA], their
testosterone levels did not drop as much as typically
is seen." In fact, levels of testosterone and growth
hormone (both of which are intimately linked to muscle
growth) increased in those subjects taking the
supplement and actually decreased in the control
group, most likely as a result of the intense
training.
It's not difficult to see why ZMA, though not a
prohormone, would behave like one in the body. As
Brilla explains, "Zinc is involved in protein
synthesis as well as maintaining
various hormone levels, like testosterone."
Specifically, zinc affects the way the body uses
testosterone, preventing it from changing into a bad
form of the hormone, thereby keeping overall levels
up. Magnesium also has various muscle-boosting
effects, being a key player in the pathways that
initiate muscle growth. |
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Replenish
Me
However, there's a very specific reason why these
minerals influenced such impressive changes in
Brilla's study: Her subjects were deficient in zinc
and magnesium.
"But I eat clean," you're saying. "Surely I'm not
deficient in two basic minerals." You could easily be
wrong, especially if you hit it hard in the gym. There
is ample evidence, including that offered by Brilla's
study, that hard-core training depletes both zinc and
magnesium. If you're not replenishing it through
dietary choices, then you're not giving your muscles
everything you can to make them bigger and more
powerful.
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ZMA is a more
easily absorbed form of zinc and magnesium.
ZMA helps boost testosterone and ease muscle
cramps.
A great time to take ZMA is one or two hours
before bed. |
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