ZMA (a precise combination of zinc and magnesium and vitamin B6). This formulation will help you get a much more restful sleep, so it should be taken just before bed. The deeper sleep you get is reported to help you have a better recovery from your exercise and training.

Typically it’s makeup is 30 Mg of Zinc, 450 Mg of Magnesium, and 10.5 Mg of Vitamin B6. Research suggests it may significantly increase both anabolic hormone levels and muscle strength in trained athletes. ZMA is an effective sports performance product that has been clinically suggested to significantly increase both anabolic hormone levels and muscle strength in trained athletes.

ZINC
Zinc is essential to many chemical reactions in the body, including protein synthesis and cellular energy. It helps the immune system to regulate the production of T calls. It also helps protect the liver, supports prostate health, and is essential in maintaining reproductive organ health. The suggested Daily Value for zinc is 15 milligrams.

MAGNESIUM
Magnesium is essential for normal heart function and transporting neurochemicals essential in muscle function. It’s also essential to the critical balance of sodium and potassium within our cells. Despite its vital contributions, the U.S. Department of Agriculture found that 74 percent of people take in less than the recommended Daily Value of 400 mg (for men). The zinc and magnesium formulations usually contain 450 mg.

Many world class athletes are reporting tremendous benefits from ZMA, in the gym as well as on the athletic field. For example, Lester Archambeau, former defensive end for the Atlanta Falcons, said he was extremely satisfied with ZMA. “ZMA definitely helps me recover! I can tell when I take it and when I don’t. There is no doubt that it makes me sleep better. I have much better endurance when taking ZMA.”*

B6
B6 is a crucial part of the formula because it enhances the absorption and utilization of zinc and magnesium.

For an even more in-depth look at ZMA and it’s functions, have a look at Examine.com.

When to take ZMA
Timing this supplement can be tricky though. Since it’s best taken before bed, to help you get a more restful sleep. It shouldn’t be taken with calcium as calcium will inhibit the absorption of magnesium. That could be an issue if you have a gainer protein shake before you go to bed.

According to research out of Western Washington University, “A group of competitive NCAA football players who took ZMA nightly during an 8-week spring training program had 2.5 times greater muscle strength gains than a placebo group.* Pre and post leg strength measurements were made.”2 The strength of the ZMA group increased by 11.6 percent compared to only a 4.6 percent increase in the placebo group.

Powerlifter and former NFL coach John Gamble has said that “players using ZMA are cramping much less and seem to be getting a more deep and restful sleep which enhances their recovery.”

 

REFERENCES
Lou Gehrigs Disease “ALS In the News” 1999.
Brilla LR, Conte, V. Effects of zinc-magnesium (ZMA) supplementation on muscle attributes of football players. Med and Sci in Sports and Exercise, Vol. 31, No. 5, May 1999
Haralambie G, et al. Int J Sports Med, 1981, 2:135138
Singh A, et al. Am J Clin Nutr, 1989 Apr, 49:695:700
Max Sport “The Natural Alternative to Prohormones, and Benefits Beyond Strength” 2003.

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A 55-year-old mother of five, who’s lost over 100 pounds, improved her balance, and health, says you’re never too old to start working out.
“I was 55 years old when I started this weight lifting and weight training. You know what, don’t hesitate. You’re not ever going to be too old. I’m making myself younger. It’s not too late. It’s not going to be too late to start,” says Terri Morse, a Tucson resident and mom of five grown children.

Morse says she’s struggled with weight issues her whole life.

“As a teenager, even though I was fit and muscular, from being on the swim team, I thought I was enormous. I’ve always had these body issues. I was fit, I was healthy, but at the time, I had all these messages coming at me, that I just kept gaining weight, with each child, I gained weight, and never lost between children,” says Morse.
Morse says she got pretty unhealthy.

“Ten years ago, I got serious. I needed to make sincere changes, or I’d die.”

Morse started coming to Platinum Fitness, with her son. But as life moved on… she found herself without her son as her workout partner.
Even though she was a little afraid, she kept it up, and eventually met Trainer Amanda Vatthauer, who’s now been working with Morse about 4 months. She’s lost about 20 pounds in that time.

And it’s not just weight loss that Morse is happy about. It’s overall health.

“I had no idea how unbalanced my body was. After losing all that weight…I didn’t know where my center of gravity was.. get the stability training,” sayTerriandAmandas Morse. “Now I have the balance. The best thing anyone has done for me. I can do things one legged, and I feel so much better, my posture is better, everything is better.”

The two work together to come up with new ways to work out.

“Amanda is great. She’ll push me, but I’ll ask for more.”

Trainer Vatthauer echoes that sentiment. “She is so motivated, at this point I’m here to encourage her. She’s here six days a week,” says Vatthauer.

And she adds how important it is to weight train, at *all* ages. “As we get older, our bones become weaker,” says Vatthauer.
“The only thing proven to keep bones strong and healthy is weight training. So at her age it’s wonderful that she’s in here doing this.

You’re never too old.”

And for people who are afraid? “Even if people are afraid to weight train, because of past injuries, that’s why we’re here,” says Vatthauer. “We’re trainers. We’re here to help you,” she says.

Morse says she’s not only grateful to Vatthauer, but the whole staff at Platinum Fitness.
“Josh at the front desk has been, just my cheerleader, all along. He’s been such an encouragement. Every time I walk in the door his smiling face greets me, and I just feel encouraged to keep going,” says Morse.

“It’s not just the trainers, it’s the people at the front desk. There’s always someone with a smile, with an encouraging word. Even other members encourage me. It all starts with the team. I was telling the Golf Links location General Manager Danny he’s really put together a fabulous team here, they all work well together, and I feel comfortable going to any of the trainers, to ask questions.”
Advice from Teri for people her age, who’re thinking about working out, or just starting…

“Start where you are, and just add a little bit more, every day. Just add 5 more minutes. Everyone can do five more minutes.”