ZMA Supplements
If you are an athlete of any kind, then there is a very good chance that you have heard a lot of buzz about ZMA supplements.
Maybe you were wondering exactly what ZMA supplements could do and whether you should consider taking them. Or maybe you already know all about their potential benefits but you are a unsure which brand of supplement to buy. If so, you have come to the right place.
ZMA is a fairly new supplement on the market but they are becoming increasingly popular especially among athletes because of their ability to reduce recovery time. They have also developed a reputation as a sleep aid which is great news if you are one of the millions of people who suffer from some sort of sleep disorder.
Up to now, there are precious few studies to validate or indeed to disprove these claims but that has not stopped a huge increase in the number of people willing to find out if they are true.
What are ZMA Supplements?
ZMA supplements contain zinc, vitamin B6 and magnesium aspartate and have been designed to improve recovery following exercise. (1)
ZMA supplements have recently become popular among athletes. They are regularly used by athletes regardless of their level following an intensive workout.
The original ZMA formula followed precise measurements of each of the main ingredients but these days, you will find that different manufacturers are carrying the formulas to provide their own, unique supplements. As well as varying quantities of the main ingredients, many producers have added more ingredients to the supplements to better improve absorption and presumably offer better results for the users.
The Benefits of Taking ZMA Supplements
According to the manufacturer’s claims, there are several good reasons why aan athlete can benefits from taking a ZMA supplement. These include the following:
- Increased levels of strength
- Improved hormonal profiles
- Reduced recovery time following exercise
- Improved sleep patterns and deeper REM sleep
Up to the time of writing, very little research has been done into the effects of ZMA supplements. One study however found that footballers who took the supplements for a 7 week period displayed an increase in muscle performance as well as an increase in free testosterone levels. (1)
How ZMA Supplements Work
The individual ingredients found in ZMA supplements were obviously not chosen randomly. These three ingredients have been combined to provide the best possible aid for an athlete to recover efficiently.
When you perspire during exercise, you lose many of your body’s minerals. The zinc lost from the sweat you excrete is replenished when you take a ZMA supplement. Zinc is essential to many bodily processes including the regulation of hormones and metabolism. It also helps to speed up chemical reactions in the body that aid in muscle building.
Magnesium is also an essential mineral for your health and replacing any lost through sweating is essential to a full and fast recovery. Magnesium can help improve an athlete’s endurance levels in several ways. It helps keep the heartbeat regular and also keeps the muscles functioning at optimum capacity.
Magnesium supplements also have a calming effect and can help people sleep more peacefully,
The third ingredient in ZMA is vitamin B6. The vitamin also known as pyridoxine aids in body repair and also helps maintain lean muscle and tissue mass. As a result, vitamin B6 is another important ingredient in ZMA to aid in recovery.
Certain ZMA manufacturers may include additional ingredients like melatonin or vitamin D3 so it is important to check the ingredients carefully to make sure you are getting exactly what you require from your supplement.
Who would Benefit from a ZMA Supplement?
If you are an athlete of any level or just someone who gets plenty of regular exercise, then a good quality ZMA supplement may be just what you need.
As well as benefiting the more athletic among you, ZMA may have some surprising additional benefits .
Many people who have used ZMA have reported that the supplements has improved the quality of their sleep. However it is worth noting that no research has been done to verify if this the case.
There have also been claims that ZMA can improve a person’s libido but again we have to rely on anecdotal evidence because science has nothing to say on the matter.
What are the Best ZMA Supplements?
1) Muscle Pharm – Z-Core PM Capsules
This is a high quality ZMA supplement which promises to help your body recover and heal quickly after a high intensity workout.
Apart from the usual ingredients, melatonin has been added to the formula to help you get a better night of sleep while your aching muscles fully heal. These supplements can help maximize tissue repair enabling you to keep your performance standards as high as the should be.
While this supplement is effective and powerful, the effects may wear off more quickly than you would like. You may find that you want to increase your dosage after a few weeks which is not recommended.
Pros
- Improved performance levels
- Fast and effective recovery and tissue repair
- Improved testosterone balance
- Ingredients include melatonin to improve quality of sleep
Cons
- Not vegan or vegetarian friendly
- Some users experience vivid dreams and nightmares
- Work better when cycled
2) Evlution Nutrition – Z-Matrix Nighttime Recovery and Sleep
Evlution Nutrition has formulated a very powerful ZMA supplement designed for bodybuilders and serious athletes but even if your routine is less strenuous, your body will see the benefits.
These supplements support muscle growth and strength but also promote protein synthesis because vitamin D3 has been added to the mix of ingredients. This vitamin enhances the regular ingredients and helps your body recover faster and heal more effectively.
The vitamin B6 content helps the other nutrients absorb into the body more effectively and also helps improve carbohydrate metabolism.
Some people however have reported that they experience very vivid dreams or even nightmares from taking this supplement.
Pros
- Support protein synthesis
- Immune system support
- Very fast recovery from workouts
- Effectively absorbed
- Deeper sleep
Cons
- Not suitable for vegans and vegetarians
- Only a month’s supply
- Some users have experienced heartburn
- Some people have reported having nightmares
3) Primaforce – ZMA
This supplement from Primaforce is less flashy than some but it is a reliable and effective supplement that will benefit athletes regardless of their level.
They have also performed will in independent purity tests and are free of many unwanted additives like gluten, dairy, sugar, wheat and corn.
As well as being used to help athletes to recover after working out, the manufactures claim that they promote restful sleep.
Pros
- Improved muscle strength
- Reliable and effective
- Improve sleep quality
- Suitable for vegans and vegetarians
Cons
- Large sized pill
- Contain magnesium stearate
4) Now Foods – ZMA
This is another dependable supplement that should have you recovered you raring to get back into the workout routine fast.
These supplements are free of gluten, soy and wheat and also contain no dairy or fish making them suitable for vegans and vegetarians.
There have however been reports of some minor unwanted side effects like digestive problems and heartburn.
Pros
- They help regulate cell growth
- GMP approved to assure quality
- Help maintain electrolye balance
- May improve sleep quality
Cons
- Some users have reported digestive issues
- Not suitable for vegetarians
- Contain magnesium stearate
5) Optimum Nutrition – ZMA
Here is another good quality ZMA supplement brought to you by Optimum Nutrition. Once again it promises to help athletes of all levels recover fast and back into the gym or onto the roads.
As well as helping you recover quickly, these supplements can help stimulate muscle growth and even help improve your endurance over time.
There have been reports that these supplements cause a reduction in appetite which is ideal for those looking to lose weight but certainly not something that everybody wants or needs.
Pros
- Promotes muscle growth and fast recovery
- May improve endurance
- Improved anabolic hormone level
- Promote restful sleep.
Cons
- May cause loss of appetite
- Contain magnesium stearate
- Not suitable for vegetarians
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