Increasingly popular in the world of bodybuilding, the ZMA is a food supplement containing zinc, magnesium and vitamin B6. It helps athletes overcome deficiencies, acts on testosterone, promotes muscle growth and improves sleep and recovery. In this article, discover what ZMA is used for and how to use it on a daily basis to increase your sports performance.
What is the ZMA?
ZMA, also known as ZMB6, is one of the food supplements the most appreciated by the followers of bodybuilding, fitness or bodybuilding.
It is composed of three elements:
- Two trace elements: zinc and magnesium;
- A vitamin: vitamin B6.
Zinc is a mineral that occurs naturally in the human body. It plays an important role in muscle buildingby intervening in particular on the synthesis of proteins.
Magnesium is also a mineral salt that is involved in countless reactions in the body. Its presence in sufficient quantity is essential to maintain your cardiovascular system and your bones healthy.
Finally, vitamin B6 helps the immune system to function properly. It is involved in the metabolism of muscle glycogen and amino acids. Another advantage of this vitamin is that it facilitates the absorption of zinc and magnesium!
Many athletes suffer from a magnesium or zinc deficiency. The reason for this is simple: during physical effort, many minerals are evacuated through the sweating. Between training sessions, it is therefore necessary to have a higher intake to compensate for these losses.
After reading these initial insights, you can certainly understand why the ZMA is a supplement interesting for athletes. Let's see now its benefits in more detail.
The benefits of ZMA
Better muscle development
The ZMA is an excellent way to optimize your muscle gain.
As we have seen, athletes are often subject to deficiencies in zinc and magnesium. This lack leads to a decrease in the production of testosteroneand is therefore directly responsible for catabolism.
Attention, this food supplement is not a testosterone booster. On the other hand, it helps to maintain the level of this hormone and also acts on cortisol level. ZMA supplementation thus promotes strength gain, theanabolism and muscle development.
Want to build muscle faster? Check out my tips for increasing your testosterone levels naturally.
Faster muscle recovery
A good intake of magnesium and zinc will help you improve the quality of your sleep deep. It is precisely during this period that the growth hormone (GH) is secreted.
Growth hormone is said to be anabolic. In other words, it greatly supports muscle gain, while limiting the appearance of fat.
On a broader level, getting a good night's sleep will help you recover between workouts.
Overall, consuming ZMA supplements is ideal for improve your sports performance and stay healthy.
How to use the ZMA?
Personally, I use the ZMA from Prozis. Prozis offers two variants:
- The classic ZMAcomposed of zinc, magnesium and vitamin B6;
- The ZMB6to which vitamin D and pantothenic acid (or vitamin B5) have been added.
It's up to you to choose the formula that works best for you. Just be aware that ZMB6 contains slightly less vitamin B6. But this is compensated by the presence of vitamin D and vitamin B5.
These supplements are available in the form of capsules to swallow. But when to take ZMA?
To take advantage of all its benefits, it is advisable to consume this supplement about 30 minutes before bedtime.
On the other hand, avoid taking ZMA at the same time as calcium. This could slow down the absorption of zinc.
In terms of dosage, it all depends on the chosen food supplement and its dosage. Refer to the manufacturer's instructions.
Foods rich in zinc and magnesium
Of course, ZMA supplementation should not be used as a substitute for healthy and balanced diet.
To help you adopt the right reflexes, here are some products rich in zinc and/or magnesium that you can include in your diet.
The zinc-rich foods :
- Seafood;
- Crustaceans;
- Red meat;
- Offal;
- Oilseeds;
- Whole grains;
- Legumes.
The foods rich in magnesium :
- Dark chocolate;
- Oilseeds;
- Pulses;
- Shellfish and seafood;
- Fatty fish.
To conclude
In the same way as whey protein or creatine, ZMA is a food supplement widely used by bodybuilders and bodybuilders. A supplementation makes it possible to compensate for the losses in minerals inherent in the practice of a physical activity and to increase the muscular volume.
