ZMA – A Deeper Recovery

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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