Rating:**** Take ZMA on an empty stomach
Categories: Recovery, Testosterone Support
Explanation: ZMA is a patent pending combination of zinc Monomethionine
Aspartate and magnesium aspartate plus vitamin B6 that is supported by strong
clinical research data involving trained athletes. Scientific evidence has
demonstrated ZMA's effectiveness in increasing anabolic hormone levels,
including free testosterone and growth factor (IGF-I), hormones that may
otherwise be suppressed in hard training athletes. ZMA also improves the quality
of sleep.
Bodybuilding Benefit: A ZMA supplement is perhaps the best natural
testosterone booster currently available. The need for zinc and magnesium
supplementation for athletes is not in question, but the best method of delivery is.
The clinical success and effectiveness of ZMA highlights the importance of
delivering these minerals on an empty stomach, at a specific time of the day
(before bedtime), which maximizes absorption and utilization. The ultimate benefits
of ZMA supplementation may be improved recovery due to enhanced sleep
efficiency and increased anabolic hormone levels, as well as greater gains in
muscle strength and power.
There is a large body of scientific evidence supportive of ZMA. Zinc and
Magnesium are commonly depleted from your body. Studies have shown that
supplementing with 30mg of Zinc and 450mg of Magnesium per day can elevate
testosterone levels up to 30%!
Dosage: The recommended dosage is 11 mg of B6, 400-450 mg of magnesium,
and 30 mg of zinc. This combination is found in one serving of most of the quality
brands of ZMA supplements. Take on an empty stomach before bedtime, as it can
induce drowsiness. Follow label recommendations.
The magnesium that is found in ZMA also has been shown to have fat-fighting
properties. Recent studies have shown that magnesium reduces insulin
resistance. Insulin is a hormone that brings glucose (blood sugar) into the cells of
your muscles and brain to produce and store energy. When these cells resist the
influence of insulin, the extra sugar that builds up is absorbed by the liver and
converted to fat, which can end up padding your abs!
The easiest way to supplement with magnesium is with a ZMA formula, but it is
also found in almonds, cashews, pumpkin seeds, spinach, peanut butter,
bananas, raisins.
When to take ZMA
The timing of your is ZMA supplementation is crucial to obtaining the maximum
benefits. Clinical research has confirmed that the optimum time to take his ZMA is
for maximum utilization and uptake of the supplement.
How much ZMA should I take?
The ZMA Supplement is made up of 30 mg zinc, 450 mg of magnesium aspartate,
and 10.5 mg of vitamin B6. This combination and dose, again is critical. When
purchasing a ZMA supplement, read the label and be sure that the three
components are provided in these amounts. Here is the label for Optimum
Nutrition ZMA. Most quality supplement companies stay with this critical formula,
however I had seen several brands that offers ZMA supplements that do not.
Can I just take a zinc supplement and and magnesium supplement and
get the same benefit?
Taking separate supplements will most likely not give you the benefit as the
patented ZMA supplement. This is primarily because the zinc and magnesium
used in his ZMA supplement are in a form known as zinc and magnesium
aspartate which helps to minimize interference in the uptake of these minerals.
Also it may be more difficult to get zinc magnesium and B6 in the proper amounts
when taking supplements separately.
It can be a little tricky, but you must take ZMA supplements on an empty stomach!
Unlike most other supplements zinc and magnesium will not be properly absorbed
if taken with food. Take ZMA one to two hours after eating in the evening, 60
minutes before going to bed. You can still take your bedtime protein shake or
protein snack immediately before going to sleep.
Zinc can be found in many foods such as fish, oysters, shellfish, poultry, red meat,
cheese, legumes, whole grains, tofu and green beans.
Zinc is a requirement for a healthy immune system, and proper regulation of
appetite, stress level, taste and smell. Zinc is also important for growth and
reproduction in males and females. The antioxidant properties of zinc help
neutralize free radicals that are damaging to the body caused by pollutants and
toxins in the environment.
Health Benefits
If zinc is deficient in the diet, it can be associated with health conditions such as:
diabetes, eating disorders, low fertility (male), attention deficit hyperactivity
disorder (ADHD) in children, diarrhea in infants, alcoholism, HIV disease,
pregnancy and an increased risk of contracting tuberculosis.
Zinc is an essential part of a properly functioning immune system. Studies have
shown that zinc may be instrumental in shortening the intensity/duration of the
common cold (it is not a cure), and may also expedite wound healing. Those with
sickle cell anemia, HIV disease, and the elderly may also experience improved
immunity to infections with proper supplementation of zinc.
Also, according to another study, proper zinc intake may help protect against
osteoporosis by preserving bone mass and increasing the production of bone.
Usage Indications
Suggested for… Recommended Daily Dose
Adult males 19+ 15 mg
Adult females 19+ 12 mg
Pregnancy 15 mg
Lactation- 1st 6 months 19 mg
Lactation- 2nd 6 months 16 mg
You must consult your physician before using any dietary supplements if you are
currently taking any medications, as zinc may interact with other medications or
drugs you are taking.