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Zma

If you are looking for better muscle recovery, strength gain and accelerated fat loss, ZMA might be of interest to you! still too little known, yet it is one of the most effective dietary supplements for building muscle, as well as creatine and whey protein. ZMA is a combination of zinc, magnesium aspartate and vitamin B6. Here are the answers to the most common questions about this exceptional supplement.

What is ZMA?

What is ZMA?

the ZMA is a supplement composed of zinc, magnesium and vitamin B6. ZMA was developed for athletes and bodybuilders as a way to prevent the loss of these vitamins and minerals during intense workouts or long periods of work.

What is the action of ZMA?

What is the action of ZMA?

First, it is necessary to tackle a misleading statement about the ZMA: this one is not just a simple testosterone booster. Its essential function is above all to supplement the reserves of zinc and magnesium of the organism in deficiency. About 70% of French people are deficient in zinc and less than 40% consume enough magnesium. Assuming you are like most people, you are already deficient in these minerals. So there’s no reason not to take ZMA, especially after considering the benefits it provides.

What are the benefits of ZMA?

What are the benefits of ZMA?

Zinc and magnesium levels in the body are directly impacted by the overall effectiveness of ZMA supplements. Zinc, on the other hand, plays a role in protein synthesis, muscle tissue repair and anabolism.. It is also a powerful antioxidant that repels free radicals and microbes. On the other hand, magnesium supports the healthy functioning of the cardiovascular system, supports a fast metabolism and helps maintain strong bones.

The direct benefits of ZMA:

  • Strength and muscle development
  • Better quality sleep
  • An increase in metabolism
  • Decreased level of cortisol (stress hormone)
  • Optimization of testosterone levels
  • Strengthening of immune defenses
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A better quality of sleep implies better muscle recovery. Magnesium plays a major role in the normalization and extension of the deep sleep phase, where the brain and the body regenerate. Deep sleep also contributes to increased growth hormone levels.

Improved deep sleep, stabilized cortisol levels, and proper levels of zinc and magnesium are also directly linked to your metabolism and its efficiency. Zinc is essential in the production of thyroid hormones. The hormones secreted by the thyroid play an important role in your metabolism and the amount of calories you burn throughout the day. When your zinc levels are too low, your thyroid limits hormone production, dramatically decreasing your ability to burn fat despite eating the right diet and training.

A study from the University of Massachusetts Amherst found that when a test group was placed on a diet low in zinc, their basal metabolic rates dropped. The subjects then took a 25 mg zinc supplement for the next 20 days. Their metabolic rate peaked higher than their initial metabolic rate before their low zinc diet. Selcuk University also supported this finding stating that four weeks of zinc supplementation increased thyroid hormone levels in men whether they were sedentary or regularly exercised.

ZMA: Anabolic properties?

ZMA: Anabolic properties?

For people who are deficient in zinc and magnesium, muscle growth is negatively impacted and progress is lacking. In effect, without zinc and magnesium, muscles break down quickly : it is catabolism. Instead of repairing itself, muscle tissue remains inflamed since without these fundamental minerals, the body cannot optimally initiate its own repair. This is especially true when lifting heavy loads on a regular basis. Deprived of the right nutrients and damaged by intense training, the muscle cannot repair itself effectively.. The recovery then becomes very poor.

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A high-intensity sports session automatically generates an increase in the stress hormone, cortisol. When zinc and magnesium are below the optimal level your body needs, cortisol hits you harder, interrupting your sleep, your recovery and of course your muscle growth.

Recent studies from Western Washington University found that ZMA boosted testosterone levels by 43.7% and caused a 25% increase in IGF-1 in an experimental group of athletes, corresponding to a 2. 5 times greater in overall strength compared to those in the placebo group. The duration of the study was 8 weeks, showing that ZMA can help you accelerate muscle growth.

Another study by German researchers found that taking a magnesium supplement for four weeks stabilized cortisol levels during and after a triathlon. Around the same time, Brazilian research teams reported that zinc also kept cortisol levels in check, protecting the body from rising too high.

No calcium with ZMA!

No calcium with ZMA!

The most absorbable zinc and magnesium are in the form of aspartate, which is often found in multivitamin complexes. There are also some precautions to take when supplementing with ZMA. To assimilate it correctly be careful not to swallow it at the same time as a source of calcium because the latter blocks the absorption of zinc. Also if a ZMA supplement contains calcium, avoid it.

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