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Originally Posted by Tokyo's bad boy What is this ZMA you speak of? I train 2 days weights, 2 days cardio (with punching) and 2 days MMA. So i'm looking for somethign to help recovery and help my muscles grow. I already take Whey. |
RESEARCH SUPPORTIVE OF ZMA SUPPLEMENTATION
1. The effect of zinc depletion on muscle function was tested in 8 male subjects. After receiving 12 mg Zn/day for 17 days, the subjects received 0.3 mg Zn/day for either 33 or 41 days. The subjects were then divided into two groups for zinc repletion. Group A subjects received overnight infusion of 66 mg of Zn on Day 1 and 10 and then were fed 12 mg Zn/day for another 16 days. Group B subjects were fed 12 mg Zn/day for 21 days. Peak force and total work capacity of the knee and shoulder extensor and flexor muscle groups were assessed using an isokinetic dynamometer at baseline, at two points during depletion, and at repletion. Plasma zinc levels decreased by an average of 67% during depletion and remained 9% below baseline after repletion. The peak force of the muscle groups was not found to be significantly affected by acute zinc depletion, however, shoulder peak force (strength) was found to be reduced by 9.2% in the extensor muscles. Total work capacity (muscle endurance) for the knee extensor muscles and shoulder extensor and flexor muscles declined significantly by 28.1%, 24.1% and 26.4%, respectively. This study demonstrates that muscle endurance, or total work capacity, declines rapidly with acute zinc depletion and the degree of the decline was correlated with the reduction in plasma zinc concentration.
Van Loan, MD, et al. The Effects of Zinc Depletion on Peak Force and Total Work of Knee and Shoulder Extensor and Flexor Muscles. Int J of Sport Nutr, June 1999, Vol. 9, No. 2, 125-135.
2. A study was conducted to determine the effects of magnesium supplementation on strength development during a double-blind, 7-week strength training program in 26 untrained subjects (14=placebo, 12= Mg), 18-30 years old. Pre and post peak quadriceps torque (leg press) measurements were made using an isokinetic dynamometer. The leg muscle strength of the magnesium supplemented group significantly increased by 26%, compared to only 10% for the placebo group.
Brilla, LR, et al. Effect of Magnesium Supplementation on Strength Training in Humans. J Am Coll Nutr, July 1992, Vol 11, No. 3, 326-329
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As well, from Victor Conte in a Flex article:
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Originally Posted by Victor Conte ZMA FOR TESTOSTERONE SUPPORT
FLEX June 2005
I've heard a lot about ZMA and its effects on testosterone. Should I be taking it?
By Steve O'Reilly, RD, LD
If you're like every other bodybuilder on the planet, and you want to get bigger and more ripped, then there are some things you should know about testosterone. First, keeping your testosterone elevated makes it easier to build muscle mass. Second, testosterone declines naturally with age, especially after the age of 40. Obviously, the drop in testosterone is intricately linked to a similar decline in lean muscle mass seen in the same demographic. The more muscle mass you’re able to build when you are younger, the less this is likely to be a problem as you age. As a younger bodybuilder, the more you can support your testosterone levels, the easier it will be to build muscle mass and maintain it. If your testosterone is low, ZMA (zinc monomethionine, magnesium aspartate and vitamin B6) can be effective in helping to boost it.
Testosterone is the androgenic hormone primarily responsible for normal growth and development of male sex and reproductive organs, but it also facilitates the development of male musculature, bone mass and fat distribution. In addition, having normal testosterone levels helps maintain energy, mood and sexual desire. So, your concern about testosterone is warranted.
Before supplementing with ZMA, consider your current zinc and magnesium levels. A deficiency in either zinc or magnesium will trigger a decline in endurance and in the strength capacity of your muscles. In that case, supplementation would obviously be advised.
When zinc levels are low – relatively common in hard-training athletes – then circulating testosterone concentrations also tend to be low. ZMA supplementation is a convenient way to avoid zinc and magnesium deficiencies and, in turn, it may help to maintain normal quantities of circulating testosterone. However, there is little – if any – evidence that ZMA supplementation will help raise a healthy male’s normal level of testosterone to above normal.
When deciding whether ZMA supplementation is right for you, analyze your diet to see if you are getting enough zinc and magnesium from the foods you eat. Some common zinc-containing foods are beef, egg yolks, fish, milk and pork. (The recommended daily allowance, or RDA, for zinc is 15 milligrams [mg].) Some common magnesium-containing foods are almonds, avocados, bananas, diary products and some types of fish. (The RDA for magnesium is approximately 400 mg.)
When you take ZMA, it will generally help you sleep better, especially if you have zinc or magnesium deficiencies (improved sleep quality from ZMA supplementation is a good indication that you should be taking it). It is typically recommended that ZMA be taken on an empty stomach before bedtime and without any sources of calcium, because zinc and calcium compete for absorption. A typical dose of ZMA contains 15-30 mg of zinc, 200-450 mg of magnesium and 10.5 mg of vitamin B6. |