ZMA = Zinc + magnesium
More testosterone, more productivity ...
Two of minerals in bodybuilders are often in short supply, are zinc and magnesium. They are necessary for normal functioning of many processes in the body, so that the deficit will slow down or even stop these processes. Zinc regulates testosterone production, so that zinc deficiency (in about 30% of the athletes) leads to a decrease in testosterone levels in the blood.
What can we say about the minerals zinc and magnesium briefly?
The way in which the zinc affects the testosterone in the body is not yet sufficiently elucidated, but according to the most popular belief it accelerates the conversion of androstenedione to testosterone, reduces the speed of separation of the latter in the liver and slows down the processing of testosterone by the liver in dihydrotestosterone.
As for magnesium, it is shown that it has anti-catabolic effect, reducing the level of cortisol ("stress" hormone) and in certain cases have ergogenic effect.
What happens when the two minerals (zinc and magnesium) are combined?
Prepared potent nonsteroidal natural supplement which stimulates the secretion of anabolic hormones in the body - testosterone and insulin-like growth factor, which leads to increase the strength and reduce recovery time, and thus reduces the danger of injury.
The combination is specifically designed to increase endurance, healing and growth. During prolonged exercise Zinc deficiency reduces muscle strength and endurance, and the shortage of magnesium reduces the access of oxygen to the muscles. Taking additional Qty may increase production of its own testosterone by 30%.
What is combined intake of zinc and magnesium for optimal effect?
The products of the different companies may vary, but the main they are covalently linked to the zinc / magnesium aspartate (usually minerals associated with aspartic acid, which enhances the transport of minerals and useful their Absorption by the body).
Sometimes even better Absorb added vitamin B6 - 10-11mg. Some companies have separate combinations for men and women: men zinc is 30 mg, and 450 mg magnesium intake, while for women 20 and 300mg.
There are also so-called day and night formulas - in the first yohimbine was added for additional energy and bioparin to increase the Absorption. This option should be taken only during the day, as opposed to the nighttime formula in which, instead yohimbine has G-aminobutirichna acid and other compounds influencing the depth of sleep.
When and in what doses to take zinc and magnesium?
For nighttime dose combination is taken 30 to 60 minutes before bedtime on an empty stomach, but the living room is preferably 30 minutes after getting on an empty stomach.
According to experts should not exceed a total of 30 mg of zinc and magnesium 6-8mg per kg body weight per day, so follow the manufacturer's recommendations.
Preferably, in the intake of zinc and magnesium to avoid consumption of dairy products must, as well as other foods or supplements rich in calcium.
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