Although bodybuilding is often about the big things, in practice it's the little things that make the difference in muscle building or fat loss. In no context is this as clear as with the dietary supplements. While most exercisers focus on protein powder and creatine products, few people think that micronutrients such as zinc and magnesium are critical for physical development. Fortunately, the memory of many recreational athletes is the knowledge, in order to optimize performance on the micronutrient supply. As part of this article, we would like to show you how to optimize your physical performance with ZMA products.
Zinc promotes regenerative processes
However, before we specifically want to talk about the intake and composition of classic ZMA products, it is first necessary to find out why zinc, magnesium and also vitamin B6 are so important to us as strength athletes. The micronutrient that is initially in focus is zinc, Sport studies show that the mineral is not only responsible for the health of the skin, nails and hair, but also plays an essential role in the regeneration process. Proper zinc intake has been shown to enhance sleep quality, allowing the organism to optimize anabolic processes. In addition, zinc has anti-inflammatory and strengthens the immune system, which can be crucial for continuous progress, as any small infection may negate the training of weeks. Another interesting aspect for older athletes is the fact that the concentration of zinc in the blood influences testosterone levels. Accordingly, the mineral is often used as a testosterone booster. It should be mentioned at this point, however, that you can not increase your testosterone levels with the help of zinc beyond the maximum natural extent possible. This advantage only applies to older strength athletes whose testosterone production is declining.
Muscular function optimization through magnesium and vitamin B6
The second component included in ZMA products is the magnesium, which also belongs to the category of minerals and is no less important for strength athletes than zinc. Magnesium performs many functions in the human organism, including neuronal stimulus transmission and the activation of more than 300 enzymes. Due to its neuronal function, magnesium is also referred to as nerve mineral, which in practice is responsible for a tension balance in the muscles and thus guarantees the optimal functioning. On the other hand, if there is a magnesium deficiency, it is increasingly tense, which can culminate in severe muscle cramps. Just like magnesium is too Vitamin B6 involved in the metabolism of the central nervous system. In addition, the water-soluble vitamin, which actually comprises the three substances pyridoxol, pyridoxal and pyridoxamine, is regarded as a crucial component of the amino acid metabolism. In this regard, vitamin B6 is primarily involved in the production of important enzymes and coenzymes, resulting in the overall context of the physiological metabolic activity to the economization and acceleration of individual processes.
Why do ZMA products make sense for strength athletes?
Now that we have examined the mode of action of the ingredients, we go to the question of why we strength athletes in particular draw additional benefits from ZMA products. The answer is obvious, as hard training results in a significant increase in micronutrient consumption, partly because significant amounts of zinc and magnesium are excreted in the sweat. Since these deficits are usually difficult to balance with daily nutrition, supplemental supplementation is necessary to adequately cover daily micronutrient needs. Accordingly, ZMA products focus on the particularly important micronutrients zinc, magnesium and vitamin B6, whereby the exact dosage of the individual substances may vary slightly from manufacturer to manufacturer.
Ingestion and dosage of ZMA products
ZMA products should always be taken on an empty stomach, but at the earliest 2 hours after the last meal. In addition, most manufacturers recommend taking it just before going to bed, which is plausible given that it is a product that focuses on regenerative aspects. With regard to the zinc contained in ZMA preparations, you should continue to take care to separate the consumption of calcium-containing foods as far as possible from the intake of ZMA, since calcium hinders the absorption of zinc. When it comes to dosage, you can confidently stick to the manufacturer's recommendation given on the label, which in most cases includes three capsules or tablets, bringing you to a total of 30 milligrams of zinc, 450 milligrams of magnesium and 10.5 milligrams of vitamin B6 per day , Further dosage has no additional benefits, although such overdose will not cause serious side effects. In this regard, a maximum of isolated side effects such as diarrhea is to be expected.
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