ZMA - Zinc monomethionine aspartate and Magnesium Aspartate
ZMA is a synergistic blend of two minerals, zinc and magnesium, and Vitamin B-6 or pyridoxine. All three of these compounds are extremely important in biological processes, and studies have shown most Americans get enough zinc, [1] and Vitamin B6, [2] but less than 50% get enough magnesium.[3]
An increase in exercise can lead to losses of vitamins and minerals making it particularly important for bodybuilding due to the blood sugar level rises and urination increases, increasing the loss of magnesium, zinc, B12, B6, folic acid, and many other nutrients. Although water is replaced by drinking, nothing is done to replenish the water-soluble nutrients that are also swept out. This condition demands that these nutrients be replenished, and in large supply, to prevent the devastation that comes from nutritional deficiencies. [4]
The proportion of ingredients generally used in products is 20-30 mg Zinc, 400-500 mg Magnesium and ~10mg B6. This supplement should never be taken with calcium, as calcium blocks the absorption of zinc. Any ZMA supplement that has calcium in it should be avoided. ZMA should also be taken before bed on an empty stomach (2 hours after eating your last meal and at least 30 minutes prior to any other supplements).
Scientific studies
A 1999 study was undertaken on NCAA Football players during an 8 week spring training program. Those who took the ZMA tablets showed greater increases in muscle strength, free testosterone levels, and IGF-1 levels. These ZMA study results were presented by Dr. Brilla (a sports performance researcher at Western Washington University) on June 2, 1999, at the 46th Annual Meeting of the American College of Sports Medicine in Seattle, Washington. It is important to note that this study was funded by SNAC Systems Inc. (the patent holders) and that one of the study's authors (Victor Conte) has equity in this company.Another study [5] in 2004 found that ZMA has no effect on strength or hormone levels, but did show a lower rate of muscle catabolism and cited futher study was recommended.
References
^ Ohio State University Extension Fact Sheet. Retrieved on 2006-08-11.^ Ohio State University Extension Fact Sheet. Retrieved on 2006-08-11.
^ More than half of Americans don’t get nearly enough magnesium. Retrieved on 2006-08-11.
^ An Orthomolecular Approach To Diabetes. Retrieved on 2006-08-11.
^ Wilborn Colin D. et al (2004). "Effects of Zinc Magnesium Aspartate (ZMA) Supplementation on Training Adaptations and Markers of Anabolism and Catabolism". Journal of the International Society of Sports Nutrition 1 (2): 12-20.
Lukaski HC (2000). "Magnesium, zinc, and chromium nutriture and physical activity". American Journal of Clinical Nutrition 72 (2): 585s-593s.
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