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an article I found on ZMA
Personnaly I DO NOT think it works !
just take Zn aspartate (15 mg) on an empty stomach and it should be OK
ZMA: zinc monomethionine aspartate
Background: ZMA is short for zinc monomethionine aspartate. Often, supplement manufacturers combine this substance with magnesium aspartate and other proprietary ingredients, in supplements that are designed to increase free testosterone levels up to 43% without prohormones which can have side effects that can adversely affect your body’s natural hormonal balance.
A recent study was done on 24 bodybuilders who were heavy supplement users to test their ZMA and magnesium levels, which showed that all 24 were below normal. Thus, supplementing with ZMA and magnesium could bring levels of these vital nutrients in the body to normal levels and therefore increase strength, improve muscularity and definition, speed recovery time, increase workout capacity, and increase testosterone levels.
Another study done by Dr. Lorrie Brilla of Western Washington University in Bellingham, WA presented to the American College of Sports Medicine (ACSM) at a recent convention, studied a group of college football players who supplemented with ZMA and magnesium aspartate for 8 weeks. The group that took the ZMA and magnesium increased their free testosterone levels by 43% more than the test subjects who took a placebo. In addition, this group increased their muscle strength 250% more than the placebo group who did not supplement with the ZMA/magnesium aspartate combo.
Does it work?: The above studies sound good, but are they too good to be true? Of course they are. You cannot increase your strength by 250% no matter who you are in 8 weeks! Unless of course you were using 1 lb. dumbbells and went up to 3 lbs! In other words, these gains in strength are not realistic for anyone that is not a beginner.
I think what those studies meant was that they increased their strength 250% more than the placebo group. In other words, lets assume that the placebo group could lift 100 lbs. before, and 101 lbs. after supplementation with ZMA for 8 weeks. Then the group that took the ZMA went from 100 lbs. to 103.5 lbs. So the difference would be 2.5 lbs. more lifted by the group taking the supplement, or about 250% more strength than that placebo group.
Now that that is out of the way, we can look at whether this supplement could be useful to us as we look for greater strength, and free testosterone levels to help our training, without the use of possibly damaging prohormones.
It is plausible to assume that this is a very safe supplement that can possibly help your training, but not by a large amount. Being able to lift 2.5 lbs. more than you did 8 weeks ago, can be attributed to a lot of things, not necessarily ZMA. As for the elevation in testosterone, it is not clear whether this increase translates into an increase in strength above amounts that are negligible, or if it increases muscle mass and/or decreases fat.
It probably won’t hurt to take this supplement and give it a go, but don’t expect too much. I have used it a couple of times, and really did not notice anything that I could quantify with all other variables being equal.
Personnaly I DO NOT think it works !
just take Zn aspartate (15 mg) on an empty stomach and it should be OK
ZMA: zinc monomethionine aspartate
Background: ZMA is short for zinc monomethionine aspartate. Often, supplement manufacturers combine this substance with magnesium aspartate and other proprietary ingredients, in supplements that are designed to increase free testosterone levels up to 43% without prohormones which can have side effects that can adversely affect your body’s natural hormonal balance.
A recent study was done on 24 bodybuilders who were heavy supplement users to test their ZMA and magnesium levels, which showed that all 24 were below normal. Thus, supplementing with ZMA and magnesium could bring levels of these vital nutrients in the body to normal levels and therefore increase strength, improve muscularity and definition, speed recovery time, increase workout capacity, and increase testosterone levels.
Another study done by Dr. Lorrie Brilla of Western Washington University in Bellingham, WA presented to the American College of Sports Medicine (ACSM) at a recent convention, studied a group of college football players who supplemented with ZMA and magnesium aspartate for 8 weeks. The group that took the ZMA and magnesium increased their free testosterone levels by 43% more than the test subjects who took a placebo. In addition, this group increased their muscle strength 250% more than the placebo group who did not supplement with the ZMA/magnesium aspartate combo.
Does it work?: The above studies sound good, but are they too good to be true? Of course they are. You cannot increase your strength by 250% no matter who you are in 8 weeks! Unless of course you were using 1 lb. dumbbells and went up to 3 lbs! In other words, these gains in strength are not realistic for anyone that is not a beginner.
I think what those studies meant was that they increased their strength 250% more than the placebo group. In other words, lets assume that the placebo group could lift 100 lbs. before, and 101 lbs. after supplementation with ZMA for 8 weeks. Then the group that took the ZMA went from 100 lbs. to 103.5 lbs. So the difference would be 2.5 lbs. more lifted by the group taking the supplement, or about 250% more strength than that placebo group.
Now that that is out of the way, we can look at whether this supplement could be useful to us as we look for greater strength, and free testosterone levels to help our training, without the use of possibly damaging prohormones.
It is plausible to assume that this is a very safe supplement that can possibly help your training, but not by a large amount. Being able to lift 2.5 lbs. more than you did 8 weeks ago, can be attributed to a lot of things, not necessarily ZMA. As for the elevation in testosterone, it is not clear whether this increase translates into an increase in strength above amounts that are negligible, or if it increases muscle mass and/or decreases fat.
It probably won’t hurt to take this supplement and give it a go, but don’t expect too much. I have used it a couple of times, and really did not notice anything that I could quantify with all other variables being equal.
