How to take zinc for bodybuilding. Guarantees from a sports supplement. ZMA - sports nutrition

Intense training not only helps achieve results and the desired body architecture, but also wears out the body. Sport brings beauty and health only if it alternates with good nutrition and recovery.

To maintain adequate functionality of muscle fibers and the nervous system, a whole complex of micronutrients is required. The trio plays a key role: vitamin B6, magnesium and zinc. These substances not only stimulate energy metabolism, but also affect the production of metabolic hormones, including testosterone. Therefore, during periods of active training, for example, when preparing for competitions, you can help your body and supplement your regular diet with the ZMA supplement.

What is ZMA?

ZMA is a synergistic combination of two minerals - zinc and magnesium. In addition to them, this natural supplement contains vitamin B6. These substances are extremely important for the adequate functioning of most biological processes in human bodies. But as many observations indicate, almost 70 percent of residents of developed countries do not get enough zinc, and almost 40 percent of the adult population is deficient in magnesium. In addition, physical activity contributes to active loss of minerals and vitamins, especially for weightlifters. And zinc and magnesium deficiency are the biggest enemies on the way to beautiful muscles.

The combination of these particular chemicals has many benefits, including for muscles and the nervous system, and some researchers claim that the ZMA complex even promotes the breakdown of fats.

The creation of this supplement is credited to the founder of the Balco Labs sports club, Victor Conte. ZMA was developed as a special supplement for athletes, preventing deficiencies of minerals and vitamins in the body. It is believed that the original formula of ZMA is 30 mg of zinc, 450 mg of magnesium and 10.5 mg of vitamin B6. And this is 200% of the daily value of zinc, 113% of magnesium and 525% of vitamin B6. But why were these particular substances chosen for the complex?

Beneficial features

The active components in ZMA are involved in key metabolic processes in the body. Athletes are in greater need of bioactive food supplements, since their body structure and lifestyle dictate special needs for micronutrients.

Mineral metabolism

Zinc has the strongest antioxidant properties. It is necessary to maintain the viability and functionality of cells, is part of vital enzymes, takes part in leukocyte synthesis and stimulation of the immune system.

Magnesium is needed to maintain the functioning of the cardiovascular and nervous systems; it stabilizes the contact between muscle and nerve fibers and prevents spasms. With a deficiency of the substance, the structure of bone tissue is disrupted.

A healthy balance of Mg and Zn is needed for adequate growth and functionality of muscle fibers, their blood supply, and skeletal strength. They are involved in the synthesis of most hormones and enzymes necessary for the breakdown of fats, energy metabolism and androgen production.

Anabolic effect

Since zinc is the main participant in the process of testosterone synthesis, taking a supplement with a high content of it under conditions of physical activity increases the level of the hormone in the blood. In people who use ZMA, the amount of androgen can increase by an average of 30% from the original values. However, the result is very individual and depends not only on the mineral balance, but also on the characteristics of a person’s metabolism.

Zinc metabolites indirectly affect the level of insulin-like tissue growth factor (by about 5%).

Due to increased production of somatotropin during sleep, athletes feel more rested. In fact, compensating for mineral deficiencies has a beneficial effect on your night's rest.

Science knows that magnesium has the ability to lower stress hormone levels. Suppression of cortisol production leads to the fact that the athlete better controls the processes of excitation and inhibition, and does not experience difficulties with relaxation and sleep.

The cumulative effect of the substances leads to more functional muscle function and increased growth, increased endurance, and decreased nervous tension.

Metabolic action

Without zinc, healthy functioning of the endocrine system is impossible. In particular, most thyroid hormones are produced with the participation of Zn ions. The number of kilocalories expended by the body is directly proportional to the metabolic rate.

With a sufficient amount of the mineral, metabolism remains at a high level. This means that when faced with an energy deficiency, the body will easily switch to burning fat reserves.

Zinc also turned out to be important for the production of leptin. This hormone is responsible for the level of hunger and the rate of saturation.

Immunomodulatory properties

Zinc is essential for the human defense system. Thanks to its antioxidant properties, it enhances the protection of cell membranes. Both zinc and magnesium are necessary to support the division of white blood cells and the speed of their response to pathogens.

Why is zinc needed?

The human body does not have a separate “storage” for zinc. But female and male bodies constantly need this mineral, since it has important functions. Zinc is important for maintaining the functioning of the immune system, it takes part in the process of creating new cells, and is involved in metabolic processes involving carbohydrates, fats and proteins. This same mineral is indispensable for pregnant women, as well as for children during the period of active development.

Zinc is important for many chemical reactions in the body, including protein synthesis and maintaining cellular energy. Its benefit to the immune system lies in its ability to regulate the production of T cells. It also provides necessary liver protection, supports prostate health, and is indispensable for the healthy functioning of the reproductive organs.

A diet consisting of meat, shellfish, dairy products, cereals and bread generally provides an adult with sufficient zinc. Experts say: the best sources of the mineral (with high bioavailability) are meat, eggs and seafood, which also contain the amino acids cysteine ​​and methionine, which improve the absorption of the mineral. And in whole grains, in addition to zinc, phytic acid was found, which inhibits the absorption of the mineral.

But no matter how high the portions of the mineral in foods, this is not enough for bodybuilders and other athletes. For weightlifters, zinc plays a crucial role because it is essential for protein synthesis, a process that directly affects the recovery and growth of muscle mass.

The daily requirement of zinc is 15 mg, but sports supplements usually contain more of this substance.

The benefits of using ZMA in bodybuilding

Magnesium and zinc are necessary for the normal functioning of almost all body systems.
Moreover, for representatives of strength sports, magnesium can be called the most important micronutrient. This substance has been well studied by scientists, and it is impossible to dispute the effectiveness of magnesium for the body of athletes. The mineral takes an active part in the production of protein compounds and energy supply to muscles. You must remember that magnesium is highly excreted from the body, say, through sweat, which makes the use of special supplements necessary. Although this substance is included in a large number of food products, ZMA sports nutrition in bodybuilding can be very useful in terms of supplying magnesium to the body.

There are results of several scientific experiments proving the positive effect of magnesium on strength indicators. Since the mineral is actively used by the body in the biochemistry of muscle tissue, it must be present in sufficient quantities in the athletes’ diet.

Scientists have found that magnesium deficiency occurs in approximately 40 percent of athletes. The main natural sources of magnesium are whole grains, legumes, green vegetables and bananas. The daily requirement for magnesium in the male body is 350 milligrams, and in the female body - 280 milligrams.

Zinc is used by the body in the processes of growth of cellular structures of tissues, including muscles. This mineral is also necessary for the creation of more than three hundred different enzymes, without which the normal functioning of the body can be disrupted. This is the main reason for the high need for zinc throughout the day. An adult needs to take two to three grams of this mineral throughout the day.

In the male body, large amounts of inca are found in the prostate jelly and seminal fluid. This mineral is also found in the hair and bone tissue of both sexes. The substance in the body is in a bound form and these compounds dissociate well with proteins.

Zinc is a very important micronutrient for human development, growth and puberty. It also improves the functioning of the reproductive system. The mineral is involved in the functioning of the prostate gland, pituitary gland, pancreas and thyroid glands, and is also necessary for blood synthesis. The substance also supports the perception of taste and smell, affects regenerative processes, etc.

Zinc compounds can increase the activity of gonadotropic hormones. In addition, scientists have proven that this micronutrient enhances the functioning of insulin. Under the influence of zinc, fat metabolism can be normalized, thereby increasing the rate of fatty acid oxidation and preventing obesity of such an important organ as the liver.

You probably know that intense physical activity increases the consumption of all nutrients, including micronutrients. This fact is one of the main reasons for the need to use a balanced diet not only by athletes, but also by ordinary people.

For example, dairy products contain zinc in minimal doses, and a deficiency of this mineral can slow down your progress. According to official information, more than 50 percent of athletes have insufficient zinc concentrations, and this is where ZMA sports nutrition in bodybuilding can help.

Some of the best sources of zinc include the following foods: hard cheeses, poultry, grains, meat, some types of cereals, nuts, and shrimp. Aspartic acid increases the speed and quality of carbohydrate absorption, and also accelerates the process of replenishing glycogen depots. This substance also has a positive effect on the functioning of the immune system and increases the threshold for fatigue.

Aspartic acid is also used in the synthesis of RNA/DNA, it increases the activity of the liver, protecting this organ from toxins (essentially, it acts as a hepatoprotector) and accelerates the excretion of urea from the body. Scientists have also proven that aspartic acid can accelerate the production of somatotropin, although this effect can only be obtained if large dosages are used.

Why is magnesium needed?

The body needs magnesium for normal growth and to maintain healthy bones, nervous system and muscles. A deficiency of this mineral can disrupt your sleep cycle and cause insulin insensitivity. Biochemists say that magnesium contributes to more than 300 chemical reactions that occur in the body. And this, you see, is already a more than important reason to prevent a deficiency of this mineral. By the way, healthy adult men are recommended to consume about 400 mg of magnesium daily.

Typically, you can restore your supply of this substance from green leafy vegetables, whole grains, legumes, seeds, nuts and dairy foods. These products contain a sufficient amount of the mineral. Sufficient, but not for people who spend several hours a day in the gym. For heavyweight bodybuilders, dietary sources of the mineral alone may not be enough. The only way to prevent magnesium deficiency is to take a supplement.

Description of the ZMA complex

For some, the concept of this product is blurry. Therefore, many today are actively looking for information about ZMA sports nutrition. What is it and what are its features? We will consider the answers to these questions below.

The above-mentioned product is a dietary supplement based on natural ingredients, which includes magnesium, zinc, vitamin B6. Each of them plays an important role in the implementation of ongoing biological processes in the body. Scientific research has shown that the vast majority of people are zinc deficient and just under half of the adult population is magnesium deficient. In addition, these minerals are actively consumed during power loads, and if they are deficient, it is impossible to achieve beautiful, sculpted muscles.

It is in this combination that the complex has a beneficial effect on the growth of muscle tissue, stabilizes the nervous system, and in some cases breaks down fat deposits. The supplement was developed by Victor Conte, one of the founders of the popular sports center. It was patented in 1999 as a means to prevent the lack of vitamins and minerals in athletes.

Why do you need vitamin B6?

Vitamin B6, which is also part of the ZMA complex, has several key functions. It promotes the metabolism of proteins and carbohydrates, and also participates in the formation of hemoglobin, which is necessary for the transport of oxygen to all cells of the body. Just like other components of ZMA (zinc, magnesium), vitamin B6 in the bodies of athletes does a lot of behind-the-scenes work, so to speak: it supports the cardiovascular system, digestive organs, immunity, and promotes the health of the nervous and muscular systems. Interestingly, this vitamin promotes the production of hormones that affect mood (serotonin, norepinephrine), as well as melatonin, on which the functioning of the “internal clock” depends. But perhaps the most important reason why B6 appeared in the company of zinc and magnesium was that the vitamin helps the body absorb these minerals more efficiently. Natural sources of B6: sprouted grains, bananas, salmon fillets, potatoes, turkey, chicken.

Popular complexes

The modern sports nutrition market offers a wide variety of supplements based on the ZMA complex. Let's look at the most popular of them.

• ZMA sports nutrition from Optimum Nutrition is a classic option. Contains zinc, magnesium and pyridoxine in traditional proportions and without additional ingredients.
• Z-Force (Dymatize) in addition to traditional components also contains vitamins E, C and potassium. This improved composition enhances cardiovascular protection and increases the antioxidant properties of the drug. Recommended for athletes of both sexes.
• Sleep Max (Maxler) in addition to the ZMA complex is enriched with the hormone melatonin and extracts of ginkgo biloba and passionflower. In addition to the traditional effect, it has a beneficial effect on the nervous system, improves concentration and cognitive function of the brain.
• ZMA (Flual Twinlab), in addition to the classic three, also contains a small amount of protein. This brings this supplement closer to food and makes it more natural to take on an empty stomach.

There are also many types of ZMA from other manufacturers. After studying the sports nutrition market, you can choose the right sports supplement for yourself, which will help you quickly achieve excellent physical shape.

Why do you need a supplement?

Although zinc, magnesium and B vitamins can be easily obtained from food, this is not enough for people who exercise regularly. Through sweat and as a result of prolonged muscle contraction, athletes' bodies use up nutrients faster and in larger quantities. The researchers conducted an experiment: they measured the indicators of the two most important elements for bodybuilders in the bodies of athletes before and after a 2-hour workout - zinc and iron (note that magnesium was not involved in this experiment, since it has a slightly different effect, and its losses through sweat are not so great ). It turned out that iron loss in men was 3 percent, in women - 1 percent. Athletes lost even more zinc: men lost 9% of the mineral after 2 hours of intense exercise, and women lost 8%. And this once again confirmed: athletes, like no one else, need additional intake of zinc-containing supplements. Although the importance of other nutrients cannot be reduced either.

Advantages of ZMA:

• increases testosterone levels;
• promotes rapid recovery after training and injuries;
• increases endurance;
• prevents muscle spasms;
• improves sleep.

How to replenish zinc deficiency for athletes

Modern products often do not contain the required range of vitamins and mineral elements, and to avoid deficiency in the body, you need to take special dietary supplements. During strength training, the body spends a large amount of zinc, which must be replenished. The zinc requirement for an athlete-bodybuilder increases to 30 mcg, and during competitions to 35 mcg.

Zinc can be part of complex dietary supplements, or it can be sold as a single drug - Zincteral. Within 2 hours after taking the tablet, the level of zinc in the blood increases. Excess is excreted through the intestines, sweat glands and kidneys. This microelement can accumulate in the liver, pancreas, kidneys, prostate, leukocytes and red blood cells.

According to the instructions, a Zincteral tablet is taken 1 hour before a meal or 2 hours after a meal, and if you have problems with the gastrointestinal tract, you can take it with meals.

Before prescribing the drug, it is necessary to conduct a laboratory test that will reveal zinc deficiency in the body, after which the doctor will select the correct dose of the drug for you. During treatment, the dose may change.

In case of an overdose of the drug, the following may occur:

• symptoms of dyspepsia (nausea, vomiting, heartburn, metallic taste in the mouth);
• headache and dizziness;
• blood disorders (decreased number of neutrophils, anemia).

ZMA and...

muscle growth

Thanks to zinc, which promotes protein synthesis, taking ZMA complex can increase muscle mass. And in combination with magnesium, this process occurs much faster. By the way, of all the sports nutrition supplements designed to improve muscle growth, the ZMA complex is considered the safest.

catabolism

During exercise, muscle (protein) catabolism occurs, resulting in the release of energy. This is a necessary evil, so to speak. But something else is obvious: the shorter the catabolic phase, the faster anabolism (muscle recovery) begins and the stronger the muscles become. The results of some studies have shown that the ZMA complex is able to blunt the production of cortisol (a catabolic hormone) and to some extent enhance the production of anabolic hormones. This discovery was made by German scientists after 4 weeks of observation of triathletes. Then the validity of this conclusion was confirmed by Brazilian researchers.

testosterone

Many people have probably heard that oysters are good for increasing libido. What do oysters, libido and sex have to do with it, you ask. And despite the fact that oysters received their fame as an aphrodisiac product precisely thanks to the zinc they contain. This substance is essential for the production of testosterone. And this hormone, in turn, is extremely important in bodybuilding. Research has shown that the combination of zinc - magnesium aspartate is one of the most effective for increasing testosterone levels (almost 2.5 times compared to the placebo group).

Testosterone, known as the male hormone, is essential for muscle development and maintaining bone density. It also affects the level of red blood cells and overall well-being. However, this so-called male hormone is also present in women's bodies, and they also experience benefits from the hormone, including when it comes to improving athletic performance. Testosterone inhibits the absorption of triglycerides and prevents excessive accumulation of fat in the body. In addition, the researchers concluded that low testosterone levels in the male body can cause the development of depression and other psycho-emotional disorders. Although too high levels of the hormone usually cause increased aggression in behavior.

Men with low testosterone levels usually suffer from erectile dysfunction, but they also experience decreased muscle mass. Increasing the concentration of this hormone can be beneficial for muscle growth, as well as reducing body fat percentage. By the way, the non-steroidal supplement ZMA can serve as a healthier alternative to hormonal drugs designed to regulate hormonal levels.

But not only zinc affects testosterone levels in the body. A number of studies have confirmed that magnesium also affects male hormone levels. Back in 2011, scientists found confirmation of this. Two groups of men took part in the scientific experiment: those actively involved in sports and those leading a sedentary lifestyle. With regular magnesium supplementation, testosterone levels increased in both groups. However, in athletes, researchers recorded a more noticeable increase in the hormone.

immunity

The fact that zinc strengthens the immune system, and its deficiency can prolong the period of a cold, reduce appetite and cause muscle atrophy, is a repeatedly proven scientific fact. On the contrary, taking a zinc magnesium aspartate supplement improves overall health. And this point is very important for bodybuilders: training will be effective only if you feel good. Weak immunity and frequent illnesses will make it impossible to regularly visit the gym.

thyroid

Scientists have determined that sports nutrition, in particular the ZMA complex, may be beneficial for the thyroid gland. Components of PMA, for example, activate the production of thyroid hormones. Why is this so important for athletes? Because the hormones produced by the thyroid gland affect the metabolic rate, and ultimately the rate of muscle tissue growth and fat breakdown.

dream

The complex of substances that make up ZMA improves night sleep. And for bodybuilders, this fact is much more important than it might seem at first glance. Healthy, proper sleep helps restore strength after an intense strength program. As scientific tests have confirmed, the ZMA complex improves and prolongs stages 3 and 4 of slow-wave sleep. And these are the so-called phases of deep sleep, when maximum restoration of the body occurs and the production of growth hormone is activated. Lack of sleep can slow down metabolism and deteriorate immunity, which makes a person more vulnerable to infections and inflammation.

By the way, some studies have confirmed that improved sleep has a positive effect on athletic performance.

Compound

During significant physical activity, a person spends a large amount of energy. Muscles need a lot of oxygen and nutrition. The acceleration of metabolism during training leads to the fact that all the reserves available in the body are used up to maintain, restore and build new cells. The body can synthesize only a few vitamins on its own; the rest we get from food.

The diet of an athlete is very different from that of an ordinary person. He needs more microelements involved in the synthesis of cellular proteins and amino acids.

The ZMA supplement contains the following substances:

• Zinc aspartate – affects the synthesis of structural cellular proteins, the breakdown and production of ribonucleic acid, the construction of DNA, and fat metabolism. With zinc deficiency, normal and sufficient production of T-lymphocytes in the immune system is impossible, which means the body becomes vulnerable to viruses and bacteria.
• Monomethionine, necessary for the rapid and complete absorption of zinc, as well as for the metabolism and elimination of its excess.
• Magnesium aspartate is a compound involved in the process of building protein chains and improves the structure and conductivity of nerve fibers.
• Vitamin B6, without which normal lipid metabolism, protein metabolism, and hormone production are impossible. It is directly involved in the restoration of muscles and blood at the cellular level.

How ZMA works

The most famous study using ZMA was conducted by American Dr. Lorrie Brill. Under his supervision, 12 rugby players took a ZMA supplement every evening for 8 weeks. The result is an 11.6% increase in muscle strength and an almost 30% increase in testosterone levels.

Although there are results from other studies. In the same USA, researchers observed 42 men (average age 27 years) who had been involved in bodybuilding for at least a year. After 8 weeks of taking the supplement, scientists did not record any significant changes in their bodies. However, ZMA supporters explained the results of this experiment by the fact that in bodybuilders the levels of zinc, magnesium and testosterone were close to optimal, and only therefore taking the supplement did not give such noticeable results as in men with mineral deficiency.

How to take ZMA sports nutrition?

The best time to take this supplement is an hour or half an hour before bedtime. Also, the portion can be divided into two doses - in the morning and in the evening. Dosages should be as follows:

• Zinc – 30 mg;
• Vitamin B6 – 11-12 mg;
• Magnesium 450 mg;

These dosages, according to research, are most effective. Remember - an excess of these substances in the body will also not bring you anything good. The main thing is to maintain the ratio of these substances according to the specified scheme. Depending on the weight of the person taking ZMA, dosages of active substances may vary.

Who should take it?

ZMA can significantly increase muscle strength and anabolic hormone levels. But even though ZMA was originally developed as a supplement for athletes, non-athletes can also benefit from it. In particular, ZMA may be useful for vegetarians, pregnant women, people with certain gastrointestinal diseases, people with diabetes, and the elderly.

True, the advisability of taking ZMA and the dosage for these categories of people should be determined by the attending physician.

Sports nutrition testosterone. Sports nutrition to increase testosterone levels

Testosterone is a sex hormone found in both sexes but is more prevalent in men. Testosterone is responsible for sexual desire, i.e. it is sexual male power. But it is worth noting that this hormone helps build muscle mass, i.e. is responsible for the strength, stamina and endurance of a man. In order for a beautiful relief to appear on the body, it is necessary to increase testosterone. This can be done with the help of special sports nutrition.

Sports nutrition - an assistant in increasing testosterone

Low levels of testosterone in a man's body have a bad effect on his health. Signs of low testosterone include:

1. Lack of sexual attraction to the opposite sex;
2. Weak erection or its absence;
3. Weakness, lethargy, fatigue;
4. Uneven distribution of fat, concentrated in the abdominal area;
5. Weak bones;
6. Baldness.

A man begins to worry if he notices these signs in himself. In this case, you need to go to a doctor who will prescribe treatment. The doctor can prescribe both drugs that increase testosterone and traditional methods.

An effective method of increasing sex hormones in a man’s body is to prescribe sports nutrition. It will not only increase testosterone levels, but will also allow people involved in sports to gain muscle mass, become more resilient, and rejuvenate the body.

Sports nutrition has practically no contraindications. It is only not recommended for young guys under 20-25 years of age to take it, because their hormonal levels have not yet formed, and sports nutrition will only disrupt it.

What groups is sports nutrition divided into?

There are various groups of sports nutrition, but all of them are aimed at increasing testosterone levels in a man’s body. What groups of sports nutrition are distinguished?

• Protein. It is considered a protein supplement that helps build muscles and body contour. Hence, it increases testosterone in a man’s body.
• Testosterone boosters and anabolic complexes. These are natural supplements that are made from plants (such as Tribulus terrestris). They do not cause any harm to the body. This is much more useful than taking anabolic steroids, which produce male sex hormones artificially and only worsen a person’s condition.
• Sports nutrition based on vitamins and minerals. Even if a man’s testosterone level is normal, but he is in a sluggish state, has no strength, apathy, in this case there is simply a lack of vitamins in the body. But they allow testosterone to work more efficiently.
• Omega fats. This product is made from fish oil. 3 grams of fish oil can provide the body with energy for the whole day. Omega fats can improve metabolism, strengthen the immune system, improve heart function and the digestion of dietary fats so that they are not stored.

Side effects

ZMA is a natural drug with a high level of safety. However, regular use of large doses of minerals and vitamins can also cause harm to the body. If we talk about the sports supplement ZMA, then due to its high level of zinc, it can cause stomach upset, nausea and even vomiting in some people. Typically, the body's reaction to excessive zinc intake occurs within 30 minutes after consuming the drug.

Some scientists say that regular intake (over 10 years or more) of zinc in large portions (above 100 mg per day) can cause more serious consequences than indigestion.

Among the most serious potential dangers is prostate cancer. And one more thing: regular consumption of large doses of zinc over time may require increasing the portion of copper consumed. But an overdose of magnesium most often manifests itself as diarrhea. Excessive accumulation of vitamin B6 can cause neurological disorders.

How ZMA works in bodybuilding

Today it is known for sure that there is a close relationship between the levels of various micronutrients.
Thus, it is necessary to maintain a certain concentration of magnesium and zinc. Since a high level of one substance will lead to a deficiency of the second. When creating ZMA, this fact was taken into account and these micronutrients are present in the supplement in the required ratio. Although many foods contain these substances in fairly large quantities, they are poorly absorbed in the digestive system. It should be remembered that athletes’ need for these substances is approximately twice that of an ordinary person. This suggests that ZMA sports nutrition for bodybuilding is an excellent source of these important micronutrients, since the biological value of the supplement is significantly higher compared to food. At the same time, ZMA has anabolic properties, as it contains aspartic acid with vitamin B6.

By using ZMA sports nutrition in bodybuilding, you have the opportunity to increase the rate of somatotropin production at night. This fact has been confirmed through numerous studies and is beyond doubt. Moreover, representatives of different sports disciplines took part in the experiments, and the results were always positive.

Under the influence of intense physical activity, athletes often experience sleep disturbances. You must remember that this is unacceptable, since the body does not have the opportunity to fully recover. In addition, as we age, sleep duration decreases. In experiments, scientists have proven that ZMA is able to significantly extend the “slow-wave” sleep phase, thereby improving its quality.

Based on everything said above. It can be concluded that ZMA affects the functioning of the hormonal system in two ways. At the same time, we should not forget about improving the performance of the pancreas, which in turn affects the anabolic background. And, of course, testosterone, the concentration of which increases when using this supplement.

Combination with other substances

ZMA, like creatine, is used by bodybuilders to maximize training results. Creatine is an amino acid found in meat and fish. ZMA is a complex of zinc, magnesium aspartate, and sometimes some other components designed to stimulate the production of growth hormone in the body. The combination of both supplements is not only safe, but also beneficial for weightlifters. But when taking both substances, it is important to follow the rules, since the method of use for each of them has some peculiarities. So, it is important to drink creatine before training, and ZMA is consumed before bed.

The combination of ZMA + casein also gives good results. By the way, this milk protein is also best taken before bed.

In addition, it is important to know that ZMA does not combine with some antibiotics (tetracycline, levofloxacin, ciprofloxacin, ofloxacin, enoxacin, norfloxacin and others).

And further. Refined sugar and white flour products also reduce magnesium and zinc levels in the blood. Foods rich in calcium inhibit the absorption of these minerals by the intestinal wall. In addition, copper and foods rich in phytates (phosphorus compounds found in whole grain breads, cereals, and legumes) also impair zinc absorption. Another prohibited product is alcohol. Alcohol reduces the absorption of zinc and magnesium and increases the excretion of minerals in urine.

Sports nutrition - tips for gaining weight and losing weight

Table of protein content in products

In this table, products are arranged by category. The first column indicates the amount of protein in the products, the second - fat, and the third - the calorie content of the products.

Chicken eggs

- the number one product for the athlete. The protein content in these products is very impressive. In addition, egg white is considered ideal in its structure and digestibility.

Cooked meat

.
Meat is the main source of animal protein. In terms of benefits, boiled or steamed meat is healthier, since in this form it contains more nutrients and less harmful fats. Chicken breasts and lean beef are the most popular among athletes. Chicken breasts
are rich in protein and contain almost no harmful fats. This is a dietary product.
Beef
combines a set of useful components such as zinc and iron, which are beneficial not only for the body as a whole, but also have a positive effect on the production of testosterone, which is so necessary for an athlete and any other person.

Grilled meat

. The meat is usually fried in oil, which adds extra calories. In addition, in a frying pan, for example, all the fat that drains from the meat comes into contact with it again, which is not very good from a dietary point of view. An excellent solution in this situation is an air fryer, where the meat is perfectly fried and the saturated fats flow into a special reservoir. Again, the calorie content here may vary depending on the frying method you use. Also, the fat content in steak and similar products may vary depending on the cooking recipe. The table shows average values.

Boiled fish

. Fish, unlike meat, contains less fat and is not so harmful. At the same time, fish contains a sufficient amount of protein and other substances beneficial to the body.

Seafood

. Seafood, like fish, contains a large amount of protein and almost no fat. Seafood is a great food for an athlete.

Fried fish

. Fish, even fried, does not contain much fat. But again, it all depends on the preparation. If you fill the pan halfway with oil, the number of calories will naturally increase.

Caviar

. Caviar is a product from which a new living organism subsequently appears. And, naturally, it contains a huge amount of not only protein, but also all other vital components.

Low-fat dairy products

. When choosing dairy products, you should pay attention to the fat content. I think we don’t need extra fat.

Medium fat dairy products.

Fatty dairy products

. It is better to avoid such products.

Legumes

. The so-called beans are also quite a healthy product, although legumes do not contain much protein. Because of this, it is a vegetable protein, which in its structure differs from animal protein and is also necessary for us.

The percentage of protein content is indicated in the dry weight of the product.

Nuts

. Nuts are an excellent source of vegetable protein, but are quite high in calories. Therefore, you should not overuse nuts.

Porridge

. We do not consider cereals as a source of protein. They have their own advantages. Porridges and cereals are an excellent source of carbohydrates to provide your body with energy for training and building muscles.

Vegetables

. From the point of view of protein content, of course, vegetables cannot boast of their presence in the required volumes. For this reason, it is a first-class source of vitamins.

Fruits

. Fruits and vegetables are primarily carriers of vitamins.

Mushrooms

. Fresh mushrooms, given to us by nature itself, are not only tasty, but also healthy. Although the protein content in them is also not high.

Honey is an indispensable product for an athlete. This is the only product in the world that contains almost the entire periodic table.

Cheeses

.

Bakery products

. It is better not to consume baked goods in large quantities. Although they do not contain much fat, they do have a huge amount of carbohydrates.

How to use ZMA: useful practical tips

There are several simple rules that can significantly improve the results of consuming the ZMA supplement.

1. Magnesium must be in the form of magnesium aspartate. This is the most suitable form for absorption by the body.
2. Experts have calculated the best ZMA formulas for men and women. The optimal mineral-vitamin complex for men is 30 mg of zinc, 450 mg of magnesium and 10-11 mg of B6. Composition of the complex for women: 20 mg of zinc, 300 mg of magnesium, 6-7 mg of B6.
3. An overdose of zinc can have a negative effect on the immune system and disrupt metabolic rate, which ultimately has a negative impact on muscle recovery and lowers good cholesterol levels. More than 450 mg of magnesium per day is fraught with disturbances in healthy sleep. Conclusion: you should not independently adjust the composition of the ZMA complex.
4. It is advisable to take ZMA 1-2 hours after meals and about an hour before bedtime. This program will not only maximize the absorption of minerals, but also improve the quality of sleep.
5. For optimal muscle mass gain, it is good to create a sports nutrition program from several supplements:

• testosterone booster (TBA);
• creatine;
• casein and gainer (whey protein);
• BCAAs;
• Omega substances.

Instructions for use

You need to make up for the deficiency in microelements wisely, otherwise you will not get any benefit from taking the supplement. It is known that the absorption of zinc and magnesium can be interfered with by other minerals and micronutrients contained in food. Therefore, it is advisable to take capsules on an empty stomach about an hour before going to bed or 3-4 hours after eating.

The number of capsules for a single dose is calculated based on the recommended optimal dosage.

It is better to select the duration of the course and adjust the dosage together with your doctor after undergoing a series of examinations.

Release form

The supplement is available in the form of capsules containing white powder. The number of units to meet the daily mineral requirement may vary and depends on the gender of the athlete and the composition indicated on the package. Manufacturing companies usually attach a detailed description to the jar with calculations of the number of capsules for a single dose.

Contraindications and side effects

Absolute contraindications to the use of ZMA are pregnancy, lactation and age under eighteen years. In all other cases, food is allowed if you strictly monitor the dosage and individual reaction.

In case of uncontrolled use and violation of shelf life, the following symptoms are possible:

• Dysfunction of the digestive system, accompanied by diarrhea, nausea or vomiting.
• Irregular heart rhythm and drop in blood pressure.
• Disorders of the nervous system, neuralgia, convulsions, muscle hypertonicity.
• Depression of sexual function and decreased potency due to withdrawal syndrome.

The supplement is not harmful to the body if you follow the rules of use. The benefits depend on the individual need for micronutrients and the characteristics of their absorption in each individual person.

Zma maxler. ZMA Sleep Max (90 caps), Maxler

Description:

Article number: 1939 The body, especially one that is regularly exposed to intense physical activity, needs complete rest and restoration of strength and energy. This task is perfectly served by the anabolic mineral formula of the drug ZMA Sleep Max from Maxler. This product helps you fall asleep easier, promotes tissue regeneration, normalizes testosterone levels and stimulates muscle growth. The ZMA Sleep Max supplement contains gingo biloba extract. Being a powerful antioxidant, this component removes free radicals from the body, reduces signs of aging, and improves blood circulation. Stratoflower extract helps reduce anxiety, normalize the functions of the nervous system, relieve pain and muscle tension. This product also helps you fall asleep quickly and makes sleep deeper, and also regulates the activity of the endocrine system, blood pressure, and slows down aging. These problems are solved by melatonin, which is included in the mineral formula of the ZMA Sleep Max drug. The unique dietary supplement ZMA Sleep Max contains magnesium, zinc and vitamin B6, which helps the body better absorb mineral elements. ZMA Sleep Max is prescribed as a supplement to a sports diet to increase testosterone and IGF1 (insulin-like growth factor) levels. Regular use of the ZMA Sleep Max supplement helps cells recover faster, makes rest more effective and sleep deeper. Having a beneficial effect on the production of anabolic hormones, the drug improves muscle growth and normalizes testosterone production. By using the ZMA Sleep Max mineral complex, developed by Maxler, you will get rid of oppressive tension and increased anxiety, be able to fully recover during a night's sleep, and feel more resilient to emotional and physical stress. Recommendations for use: Take three capsules (for men) and two capsules (for women), preferably on an empty stomach, 30-60 minutes before bedtime. Composition per serving (3 capsules): Vitamin B6 (as pyridoxine hydrochloride from ZMA®) 10.5 mg 525% Magnesium (dimagnesium malate from ZMA®) 450 mg 113% Zinc (zinc citrate from ZMA®) 30 mg 200% ZMA® 1,200 mg Ginkgo Biloba leaf extract 120 mg Passion flower extract 15 mg Melatonin 3 mg Recommendations for use: take 3 capsules (for men) and 2 capsules (for women), preferably on an empty stomach, 30-60 minutes before bedtime.

Benefits and harms of supplements

To speak unambiguously about the benefits or harms of ZMA, you can thoroughly understand what the supplement is for and what the purpose of taking it is. Of course, none of the experts, doctors, pharmacists and athletes will refute the benefits of important ingredients of ZMA, including:

• Zinc and magnesium;
• Vitamins;
• Microelements.

The ZMA supplement has shown its effectiveness among football athletes. Among football players using it, strength increased and sleep improved. And, as you know, it is good, sound sleep that helps restore the muscular system after heavy physical exercise.

A group of American scientists conducted a study, as a result of which a lack of endurance was discovered in those subjects who consumed less zinc than others. Thus, the benefits brought by the drug ZMA are obvious, but there are reasons why even useful supplements are criticized, and justifiably.

A balanced sports supplement that has been tested and licensed for production is trustworthy. But we should never forget about the correct use of such drugs. Exceeding the dosage threatens health problems and instead of benefiting the athlete, the athlete will receive harm. First of all, the negative impact, in case of overdose, affects metabolic processes and immunity. In addition, the absorption of copper will significantly deteriorate if the instructions for use are neglected.