Already no one has questions about the need to use specially designed dietary supplements for athletes. This is due to the fact that in conditions of physical overload, microelements, which are necessary for efficient work and muscle growth, are intensively removed from the body. Moreover, the need for these elements among athletes almost doubles.
Of course, no one has canceled a balanced diet. However, it has been proven that some trace elements are able to be well absorbed in the body only when in a balanced combination with others. This is the reason for the creation of additives with high bioavailability. The most easily digestible form of trace elements is the aspartate complex. One of them is the drug "ZMA". Reviews about him indicate its high efficiency.
ZMA is a non-steroidal drug. Its positive effect is due to the synergy of magnesium, zinc and vitamin B6. The body is important not only the presence of these elements, but also the maintenance of their exact ratio. The composition of the ZMA complex contains these microelements in the ratio required specifically for athletes. This tool, while not inherently a hormonal drug, nevertheless stimulates the production of testosterone.
Its mild anabolic effect is determined by vitamin B6 and aspartic acid. They stimulate the production of the hormone during sleep. During overloads, a violation of it often occurs, and athletes are recommended to take the drug “ZMA”. Reviews of athletes taking the drug indicate a significant improvement in sleep and a good recovery of strength. Magnesium, part of the ZMA, also improves sleep performance. It lengthens the so-called slow phase. The presence of magnesium in the processes of energy storage, and, very importantly, protein synthesis is also necessary. His significant participation in the processes of muscle biochemistry explains the power effect of the ZMA complex (reviews emphasize a significant increase in the strength characteristics of muscles) and the enthusiasm of athletes for this drug. The lack of a regular source of magnesium leads to its deficiency. According to statistics, it is found in almost forty percent of athletes representing various sports.
In other words, ZMA has an effect on the hormonal background through two mechanisms. Acting synergistically, its components increase testosterone levels and improve strength performance. This is the main difference between this complex and less expensive drugs, which include only metal aspartates.
Zinc is another component of ZMA. Reviews of a stable increase in muscle mass owe their existence precisely to the interaction of this element and magnesium. Zinc is indispensable at all stages of cell growth. It also provides a large number of enzymes. Its deficit in athletes sometimes reaches 60%.
And finally, aspartic acid. Without it, the normal absorption of carbohydrates is not possible. It is responsible for the normal accumulation of glycogen in the muscles. Of considerable importance for athletes is the property of aspartic acid to increase immunity, increase resistance to fatigue, and also increase endurance. Its positive effect on growth hormone was noted, but not as strong as that of zinc and magnesium.
There are two options for taking the drug "ZMA". The first - an hour before bedtime. The second - the daily dose is divided into two parts. One part is taken immediately after training, and the second - before bedtime. Recommended daily dose: zinc - 30 mg, magnesium - 450 mg, vitamin B6 - 10, 5 mg. These values are subject to change. They are determined by the weight and nature of the load on the athlete. The most important thing is that the correct proportion is maintained between them. That is why it is strongly recommended to purchase the ZMA complex, produced by well-known and trusted companies.
These include the drug "SAN ZMA Pro". The American manufacturer SAN produces this drug in a package of 90 capsules. The recommended dose for use is 3 capsules per day according to the above methods. Subject to the recommended dose, the package is designed for 30 receptions. Another proven analogue is the ZMA optimum complex. Manufacturer - Optimum Nutrition. It produces packs of 90 (30 doses) and 180 (60 doses) capsules. The recommended dose is the same.