ZMA (ZMA) sports nutrition: what is it for and how to take it? * Crossfit

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

A whole range of micronutrients is required to maintain adequate functionality of muscle fibers and the nervous system. 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, for the period of active training, for example, when preparing for a competition, you can help your body and supplement your regular diet with ZMA.

Composition

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 in the body are spent on maintaining, repairing and building new cells. The body is able to synthesize only a few vitamins on its own, the rest we get with food.

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

The ZMA additive contains the following substances:

Zinc aspartate - affects the synthesis of structural cellular proteins, the breakdown and production of ribonucleic acid, DNA construction, fat metabolism. With a zinc deficiency, normal and sufficient production of T-lymphocytes in the immune system is impossible, which means that the body becomes vulnerable to viruses and bacteria.
Monomethionine, necessary for the rapid and complete assimilation of zinc, as well as for metabolism and excretion of its excess.
Magnesium aspartate is a compound involved in the process of building protein chains and improving 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 recovery of muscles and blood at the cellular level.

The principle of action on the body

Magnesium and zinc are in balance in the human body. An excess of the first prevents the assimilation of the second and creates a significant deficit. At the same time, minerals are rather poorly absorbed from food, since other elements interfere with the process of cleavage and absorption.

In the ZMA complex, both metals are presented in the form of easily digestible salts in the optimal proportion for athletes.

The meaning of the supplement lies not only in replenishing the deficiency of micronutrients, but also in their targeted participation in the synthesis of hormones. Due to the increased content of vitamin B6 and aspartic acid, ZMA has a pronounced anabolic effect.

Sports nutrition works from three sides:

Helps the athlete to recover at night by increasing the phase of slow sleep and increasing the level of growth hormone.
It improves the functioning of the pancreas and promotes the production of insulin, and also helps to maintain the sensitivity of muscle cells to it.
Promotes testosterone production.

Beneficial features

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

Mineral exchange

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 work of the cardiovascular and nervous system, it stabilizes the contact between muscle and nerve fibers, and prevents spasms. With a deficiency of the substance, the structure of the bone tissue is disturbed.

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

Anabolic action

Since zinc is a major participant in the synthesis of testosterone, the use of a supplement with an increased content of it, subject to physical activity, increases the level of the hormone in the blood. In people using 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 human metabolism.

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

By increasing the production of growth hormone during sleep, athletes feel more rested. In fact, compensating for mineral deficiencies has a beneficial effect on nighttime rest.

Science knows the property of magnesium - to lower the level of the stress hormone. The suppression of cortisol production leads to the fact that the athlete has better control over the processes of arousal and inhibition, does not experience difficulties with relaxation and sleep.

The cumulative effect of the substances leads to a more functional work of muscles and an increase in their growth, an increase in endurance, and a decrease in nervous tension.

Metabolic action

Healthy work of the endocrine system is impossible without zinc. In particular, most thyroid hormones are produced with the participation of Zn ions. The amount of calories consumed by the body is directly proportional to the metabolic rate.

With a sufficient amount of mineral, the metabolism remains at a high level. This means that when you find yourself in conditions of energy deficiency, the body will easily switch to burning fat reserves.

Zinc was also important for the production of leptin. This hormone is responsible for hunger levels and satiety rates.

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 needed to maintain leukocyte division and their rate of response to pathogens.

Instructions for use

It is necessary to replenish the deficiency in trace elements wisely, otherwise you will not get the benefits of taking the supplement. It is known that other minerals and micronutrients in food can interfere with the absorption of zinc and magnesium. Therefore, it is advisable to take the capsules on an empty stomach about an hour before going to bed or 3-4 hours after eating.

Floor	Dosage, mg
Floor	Zinc	Magnesium	B6
Men	30	450	10
Women	20	300	7

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 the doctor after passing a series of examinations.

Release form

The supplement comes in the form of white powder capsules. The number of units to replenish the daily requirement for minerals may differ and depends on the gender of the athlete and the composition indicated on the package. Manufacturing companies usually attach a detailed description to the can with calculations of the number of capsules per 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 the dosage and individual response are strictly monitored.

With uncontrolled intake and violation of the shelf life, the following symptoms are possible:

Dysfunction of the digestive system, accompanied by diarrhea, nausea, or vomiting.
Abnormal heart rhythm and drop in blood pressure.
Nervous system disorders, neuralgia, convulsions, muscle hypertonicity.
Depression of sexual function and decreased potency against the background of withdrawal syndrome.

The additive does not harm the body, if you follow the rules of use. The benefits depend on the individual needs for micronutrients and the characteristics of their assimilation in each individual person.

Which ZMA Complex is Better to Choose?

To compensate for the mineral deficiency, it is not necessary to resort to the help of expensive complexes. In a pharmacy without a prescription, you can buy preparations containing magnesium, zinc and vitamin B6 in the right amount, and choose the proportion yourself. You can take dietary supplements in the same way as recommended for sports nutrition.