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Showing posts with label zma. Show all posts
Showing posts with label zma. Show all posts

ZMA Benefits And Side Effects

As you are probably painfully aware by now, building muscle, burning fat, and just generally getting your body into much better shape in the process, is not a simple pastime or activity, and it isn’t something that can be achieved quickly. If you are serious about stepping up your diet and training, and taking your physique to the next level, you must be willing to do whatever it takes to get you to your overall goals and objectives.

As mentioned, you won’t see any notable improvements overnight, and it may be several weeks before you begin seeing any feeling, any improvements, but as long as you are patient and consistent, the gains will come, you just need to bide your time, do what needs to be done, and not expect miracles. As far as building muscle and burning fat is concerned, you must ensure that you are following the right training regime at the right time.

It’s no good just going to the gym and doing whatever you feel like doing on the day, you need to have some structure in your training, so that, if you’re down to train legs on that day, you make sure that you train legs on that day. Then of course, there is your diet to consider, which is actually even more important than the training side of things. You must ensure you are eating enough fresh, healthy, and wholesome produce, along with getting enough protein on a daily basis. Aim for around 1 – 1.5g of protein per pound of body weight, making sure to include protein supplements to help you to reach your macros.

Speaking of supplements, there is one supplement in particular, that experts are especially excited for in terms of bodybuilding, and it is this supplement which we’ll be taking a more in-depth look at right now. The supplement in question, is none other than ZMA, so let’s learn what ZMA is, plus take a look at several ZMA benefits in the process.

zma benefits

What Is ZMA?

ZMA, is a supplement that is made up of zinc, magnesium, and of Vitamin B6. All three of these ingredients play essential roles in a number of biological and physiological processes within the human body, and what’s more, all three are also very difficult to come by naturally. A vast percentage of human beings, all across the globe, are deficient in at least one of the aforementioned minerals or vitamins, which obviously then puts their health at great risk in the process.
One of the primary ZMA benefits then, is that it basically helps to ensure that deficiencies in any of the previously mentioned ingredients, simply do not become issues. Commonly, ZMA supplements are thought to assist with sleep and rest after a long day, and whilst that has indeed been proven to be true, ZMA supplements are now also found to be highly beneficial for bodybuilders and athletes in the process.

The Importance Of Minerals

ZMA supplements are backed up by a number of clinical studies and plenty of research, and one of the main reasons why ZMA benefits are so prominent, is down to the fact that the supplements provide plenty of essential minerals.

Zinc

For example, Zinc plays a vital role in numerous biological processes and chemical reactions within the human body, and it has also been found to help boost the immune system, enhance hormone production, boost fertility, increase mental alertness, and increase physical energy in the process. Despite this, most human beings are deficient in this mineral, even though it is found commonly in certain whole food sources, particularly shellfish, that are the most foods high in zinc.

Magnesium

Magnesium is another mineral that we don’t get enough of, and this mineral is thought to be particularly beneficial for a person’s general health and well-being. For example, magnesium has been proven to assist with the transportation of neurochemicals which are essential for the healthy function of the muscles. On top of that, magnesium is also essential for cardiovascular health as it assists with heart function.

What is ZMA Benefits?

Now that we know a little more about ZMA, and what it contains, we’ll now take a look at some of the main reasons why you may wish to seriously consider supplementing with ZMA supplements.

ZMA Boosts The Immune System

One of the main benefits of ZMA supplements, is the fact that it boosts the immune system, which is hugely beneficial in itself. The immune system is the human body’s first and last line of defence against illness and disease, so a weak immune system is going to leave you more susceptible to a whole host of illnesses and ailments that could put your health at risk.

ZMA is rich in nutrients that strengthen and boost the immune system, which makes it ideal for anybody looking to improve their general health and well-being. Zinc and magnesium both play key roles in immunity, but the vitamin B6 really comes into its own and shows how useful it is when it comes to boosting our immune system.

A strong immune system protects you against illness and disease, so common colds and ailments can be avoided, as can more serious conditions such as cancer. This is also beneficial from a bodybuilding perspective, for the simple reason that, if you are ill and unwell, you will be unable to train, or if you do train, your workouts will suck, and you won’t be able to push yourself as hard as you may have initially hoped.

ZMA Boosts Testosterone

Another huge benefit associated with ZMA supplements, and one of the primary reasons why so many bodybuilders are now including ZMA supplements as part of their supplement stack, is the fact that ZMA supplements have been scientifically proven to boost testosterone. Zinc really factors into the equation here, because zinc has been found to greatly enhance testosterone production within the human body.

You may have heard people talking about how oysters are a natural aphrodisiac and how they can help boost fertility and libido, and the reason for this is because they are packed full of zinc. As the zinc helps stimulate the production and secretion of testosterone, you benefit from all of the zinc benefits associated with elevated test levels. Testosterone is vital for muscle growth and repair, so obviously the more of the hormone you have, the more muscle you will be likely to build.

We Lose Zinc When We Exercise

Studies have found that, when we exercise, we lose vital electrolytes and nutrients via our sweat, including zinc. Studies have found that we lose around 9% of our daily zinc requirements through sweat, which greatly hinders athletic performance, as well as our general health and fitness. In terms of ZMA benefits, the fact that we are able to replace lost zinc through these supplements, helps to greatly enhance physical performance, as well as endurance and health in general.

ZMA Supplements Promote A Good Night’s Sleep

Not sleeping sucks, and if you have a bad night’s sleep, boy do you know about it the next day. ZMA supplements have been proven to help promote a good night’s sleep, which is beneficial in so many different ways. Sticking with the bodybuilding theme, being able to get enough sleep at night is hugely important because we do our growing and repairing when we sleep and rest.
Without enough sleep, our muscles won’t be able to grow or recover as effectively as we may have hoped. Then of course, there is the fact that, if you don’t get enough sleep, the next day you will feel tired and lethargic, so the last thing you’ll want to do is hit the gym and exercise. With ZMA however, you needn’t worry as you will sleep at night, and feel fantastic the next morning.

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All About The Bodybuilding Supplement ZMA

bodybuilding supplement zma

ZMA is an all natural supplement that was developed by Victor Conte, in California. He trademarked the name of this patent pending product under the company SNAC, Inc. The company has made claims that it increases testosterone and insulin-like growth factor (IGF-1) leading to strength and muscle gains. Of course, many supplements make these types of claims.

ZMA contains Zinc Monomethionine Aspartate, Magnesium Aspartate, and vitamin B-6. The usual amount of each mineral is 20 to 30 mg of Zinc, 400 to 500 mg of Magnesium, and approximately 10 mg of vitamin B-6. There are some clinical trials that have proven the claim that zinc and magnesium can help increase testosterone and IGF-1 for sale. Some opponents of these claims state that the trials did not get baseline zinc and magnesium levels so they cannot be sure that the individuals were not deficient to start. This could lead to an increase due to a deficiency not due to extra nutrients in the body.

One of those studies took place at Western Washington University. Lorrie Brilla, PhD, conducted a study using NCAA football players to see the effects of ZMA on well-trained athletes. The study took place in 1999. A group of players were given ZMA nightly for eight weeks during spring training. Another group was given a placebo. The ZMA group gained strength at a faster rate than the placebo group, based on pre- and post-study leg strength measurements. The more remarkable results had to do with testosterone for sale and IGF-1 levels. The ZMA group had elevated levels of both hormones while the placebo group had lower levels. These results were in well-trained athletes, which is a promising fact for bodybuilders.

Another benefit of ZMA use is better sleep. It is recommended that the supplement be taken 30 to 60 minutes before bed. It has been reported that ZMA users have an easier time falling asleep and achieve a deeper sleep. This is beneficial to the bodybuilder because it is during sleep that much of the body’s repairing takes place. It has also been shown that getting at least eight hours of quality sleep helps keep growth hormone levels elevated, as opposed to those getting less. And, lack of sleep can adversely affect both testosterone and growth hormone levels.

Most Americans get enough zinc and vitamin B-6, but many are deficient in magnesium. Hard-working athletes may lose many minerals and vitamins through sweat and the breakdown and repair of muscles. This deficiency may be the cause of the drop in testosterone and IGF-1 seen in the placebo group from the Western Washington University study. It may also answer the question of how ZMA works.

The formula for increasing hormones requires very specific dosing. It makes it difficult to use a multi-vitamin, or even separate vitamin and mineral supplements. ZMA combines the minerals and vitamin B-6 in the exact ratio designed to optimize testosterone and IGF-1 levels. This supplement should be taken on an empty stomach, at least 2 hours after the last meal and at least 30 minutes before any other supplements. It should not be taken with milk or any other dairy product because calcium blocks the absorption of zinc.

ZMA has some pretty fantastic claims, but also has some scientific data to support those claims. It has been shown to increase testosterone and IGF-1 levels, and subsequently, strength. ZMA may be the next creatine. It has some solid real world evidence, along with solid scientific backing, to substantiate its claims. It may not replace anabolic steroids, but it does seem to be a solid natural supplement that may support the bodybuilder in his quest for increased testosterone levels.

Bodybuilding Supplement Stacks

bodybuilding supplement stacks

When you embark on an intensive program to build muscle mass, endurance and strength, diet and nutrition plays a very important role. If you want to add muscle mass quickly and safely, a normal diet is unlikely to provide the necessary ingredients. You have the choice of using anabolic steroids to supplement your diet or bodybuilding supplements. Because of the side effects associated with the use of anabolic steroids, it is generally safer and just as effective to use bodybuilding supplements many of which mimic the effects of steroids without the danger of the side effects. Moreover, one single supplement is unlikely to all that you need and bodybuilders therefore use a combination of supplements known as a "stack". Here are some of the more common ingredients in the stack.

Amino acids.


Amino acids are extremely important because they are the foundation for any program involving supplements whether you want to gain weight to lose weight.

Unfortunately, their importance is sometimes overlooked. Your normal diet will rarely provide all the necessary amino acids and you therefore need to supplement this diet with some high quality amino acid supplements. They enable your body to recover faster and help to preserve muscle mass especially in a weight loss program.

Glutamine.


Though your body contains glutamine in abundance, the level depletes quite rapidly during intensive training and needs to be replenished to help your body to recover from the stress of training. This supplement helps to maintain glutamine levels in your muscles so that the body does not need to draw on and deplete these levels. Remember that the effects of ingesting glutamine are neither rapid nor spectacular but they can really pay off in the long run.

Creatine


If you wish to boost the strength and muscle mass for the long-term, few supplements are as effective as creatine. The almost immediate effect is to make your muscles hard and long and you will feel a perceptible increase in your strength. It is generally regarded as an indispensable supplement and is often accompanied by water retention so don't get alarmed. The water retention will rectify itself after you are finished with the program.

Zinc Magnesium Aspartate (ZMA)


The levels of ZMA in the body are reduced by intensive training and need to be supplemented in order to support body recovery and restore the efficiency of sleep and rest. If the level is not replenished, the effect could be to reduce serum in the testosterone the body produces as well as increased levels of estrogen which are not healthy for the body.

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