ZMA

[RuneB]

This on is a well known study on ZMA (funded by Conte?I have no clue.)

''The most talked about and significant study on ZMA is the following by Brilla et al (23) at Washington University. This study reported that ZMA significantly increased free testosterone levels and muscle strength in NCAA football players. Specifically, Brilla reported that a group of competitive NCAA football players who took ZMA nightly during an eight-week spring training program had 2.5 times greater muscle strength gains than a placebo group. In practical terms this means that if the placebo group improved by only 20 pounds, the ZMA group would improve by 50 pounds. Overall the strength of the ZMA group increased by 11.6% compared to only a 4.6% increase in the placebo group.

Brilla (23) went on to further say, "The muscle strength increases may have been mediated by the anabolic hormone increases in the ZMA group. The ZMA group had 30% increases in free and total testosterone levels compared to 10 percent decreases in the placebo group. The ZMA group also had a slight increase in insulin-like growth factor-1 (IGF-1) levels compared to a 20 percent decrease in the placebo group. This study shows that anabolic hormone and muscle strength increases can be induced in already strength-trained athletes by using a novel zinc-magnesium preparation." Although it has been debated as to how certain hormonal changes take place such as IGF-1, it appears there are specific mechanisms in ZMA that may trigger physiological changes associated with elevating hormonal responses

References

23. Brilla, L. Effects of zinc-magnesium (ZMA) supplementation on muscle attributes of football players. ACSM journal, Medicine and Science in Sports and Exercise, Vol.31, No. 5, May 1999

Here's something else I found:

''Taking separate supplements will most likely not give you the benefit as the

patented ZMA supplement. This is primarily because the zinc and magnesium

used in his ZMA supplement are in a form known as zinc and magnesium

aspartate which helps to minimize interference in the uptake of these minerals''

reference: elitetrack.com

Edited November 29, 2009 by RuneB

[Fredrik]

Jeg kan kun sige gode ting om ZMA.

[Yetti]

Lidt mere på ZMA, der ikke er helt så overbevisende

Effects of Zinc Magnesium Aspartate (ZMA) Supplementation on Training Adaptations and Markers of Anabolism and Catabolism.

Wilborn CD, Kerksick CM, Campbell BI, Taylor LW, Marcello BM, Rasmussen CJ, Greenwood MC, Almada A, Kreider RB.

Exercise & Sport Nutrition Lab, Baylor University, Waco, TX.

ABSTRACT : This study examined whether supplementing the diet with a commercial supplement containing zinc magnesium aspartate (ZMA) during training affects zinc and magnesium status, anabolic and catabolic hormone profiles, and/or training adaptations. Forty-two resistance trained males (27 +/- 9 yrs; 178 +/- 8 cm, 85 +/- 15 kg, 18.6 +/- 6% body fat) were matched according to fat free mass and randomly assigned to ingest in a double blind manner either a dextrose placebo (P) or ZMA 30-60 minutes prior to going to sleep during 8-weeks of standardized resistance-training. Subjects completed testing sessions at 0, 4, and 8 weeks that included body composition assessment as determined by dual energy X-ray absorptiometry, 1-RM and muscular endurance tests on the bench and leg press, a Wingate anaerobic power test, and blood analysis to assess anabolic/catabolic status as well as markers of health. Data were analyzed using repeated measures ANOVA. Results indicated that ZMA supplementation non-significantly increased serum zinc levels by 11 - 17% (p = 0.12). However, no significant differences were observed between groups in anabolic or catabolic hormone status, body composition, 1-RM bench press and leg press, upper or lower body muscular endurance, or cycling anaerobic capacity. Results indicate that ZMA supplementation during training does not appear to enhance training adaptations in resistance trained populations.

Serum testosterone and urinary excretion of steroid hormone metabolites after administration of a high-dose zinc supplement.

Koehler K, Parr MK, Geyer H, Mester J, Schänzer W.

Institute of Biochemistry, German Research Centre of Elite Sport, German Sport University Cologne, Cologne, Germany. [email protected]

OBJECTIVES: To investigate whether the administration of the zinc-containing nutritional supplement ZMA causes an increase of serum testosterone levels, which is an often claimed effect in advertising for such products; to monitor the urinary excretion of testosterone and selected steroid hormone metabolites to detect potential changes in the excretion patterns of ZMA users. SUBJECTS: Fourteen healthy, regularly exercising men aged 22-33 years with a baseline zinc intake between 11.9 and 23.2 mg day(-1) prior to the study. RESULTS: Supplementation of ZMA significantly increased serum zinc (P=0.031) and urinary zinc excretion (P=0.035). Urinary pH (P=0.011) and urine flow (P=0.045) were also elevated in the subjects using ZMA. No significant changes in serum total and serum free testosterone were observed in response to ZMA use. Also, the urinary excretion pattern of testosterone metabolites was not significantly altered in ZMA users. CONCLUSIONS: The present data suggest that the use of ZMA has no significant effects regarding serum testosterone levels and the metabolism of testosterone in subjects who consume a zinc-sufficient diet.

Edited November 29, 2009 by Yetti

[Athlete X]

This study reported that ZMA significantly increased free testosterone levels and muscle strength in NCAA football players

Så hvad er forudsætningerne?

Jo.

En gennemsnitlig NCAA fodboldspiller indtager nok ca 3 måltider om dagen.

Hvor 3 af disse måltider oftest består af junk og andet lort.

[RuneB]

Tak for det.

[Dr. Durden]

Så hvad er forudsætningerne?

Jo.

En gennemsnitlig NCAA fodboldspiller indtager nok ca 3 måltider om dagen.

Hvor 3 af disse måltider oftest består af junk og andet lort.

Hvad forskel gør det? Din generalisering gælder jo placebo-gruppen...

[Athlete X]

Hvad forskel gør det? Din generalisering gælder jo placebo-gruppen...

Det gør den forskel at da deres føde i forvejen er crap skal der muligvis nok ikke så meget til af det gode før der ses et kraftig udslag.

[venaN]

Mine egne erfaringer med ZMA er, at det er et fint nok tilskud at tage, hvis man har råd til det. Det giver en form for bedre nattesøvn, og man føler sig mere frisk om morgenen. Men rent træningsmæssig, kan jeg nu ikke mærke nogen som helst forskel. Jeg har dog kun spist en enkelt bøtte, da jeg ikke gider betale for det mere, så det er selvfølgelig svært at lave en "basis" ud fra.

Tror det er god pointe Athlete X fremlægger. Hvis man lever af McD 3x om dagen, skal der nok ikke mere end en omnimin til, for at øge testosteronniveauet.

[Zoater]

This on is a well known study on ZMA (funded by Conte?I have no clue.)

''The most talked about and significant study on ZMA is the following by Brilla et al (23) at Washington University. This study reported that ZMA significantly increased free testosterone levels and muscle strength in NCAA football players. Specifically, Brilla reported that a group of competitive NCAA football players who took ZMA nightly during an eight-week spring training program had 2.5 times greater muscle strength gains than a placebo group. In practical terms this means that if the placebo group improved by only 20 pounds, the ZMA group would improve by 50 pounds. Overall the strength of the ZMA group increased by 11.6% compared to only a 4.6% increase in the placebo group.

Brilla (23) went on to further say, "The muscle strength increases may have been mediated by the anabolic hormone increases in the ZMA group. The ZMA group had 30% increases in free and total testosterone levels compared to 10 percent decreases in the placebo group. The ZMA group also had a slight increase in insulin-like growth factor-1 (IGF-1) levels compared to a 20 percent decrease in the placebo group. This study shows that anabolic hormone and muscle strength increases can be induced in already strength-trained athletes by using a novel zinc-magnesium preparation." Although it has been debated as to how certain hormonal changes take place such as IGF-1, it appears there are specific mechanisms in ZMA that may trigger physiological changes associated with elevating hormonal responses

References

23. Brilla, L. Effects of zinc-magnesium (ZMA) supplementation on muscle attributes of football players. ACSM journal, Medicine and Science in Sports and Exercise, Vol.31, No. 5, May 1999

Here's something else I found:

''Taking separate supplements will most likely not give you the benefit as the

patented ZMA supplement. This is primarily because the zinc and magnesium

used in his ZMA supplement are in a form known as zinc and magnesium

aspartate which helps to minimize interference in the uptake of these minerals''

reference: elitetrack.com

Jeg bider mærke i at de ikke har lavet nogen statistik-test på deres resultater, det lugter lidt

[Dansk Stål]

http://en.wikipedia.org/wiki/ZMA_(supplement)

ZMA (Zinc monomethionine aspartate and Magnesium Aspartate) is a supplement used by bodybuilders and athletes. It was developed by Victor Conte (founder of BALCO Laboratories in Burlingame, California) and is a combination of zinc, magnesium and vitamin B6. The formula is "patent pending" and the name "ZMA" trademarked by SNAC System Inc, also founded by Victor Conte the 3rd. ZMA is claimed to raise strength levels, but studies don't show consistent results.

ZMA is a combination of two minerals, zinc and magnesium, and Vitamin B-6 or pyridoxine. All three of these compounds are important in biological processes, and while studies have shown that most Americans get enough zinc and Vitamin B6,[1] more than 50% don't meet the U.S. government's recommendation for magnesium.[2]

An increase in exercise can lead to the loss of vitamins and minerals making it particularly important for bodybuilding due to the blood sugar level rises and urination increases, increasing the loss of magnesium, zinc, B12, B6, folic acid, and many other nutrients. Although drinking water re-hydrates an athlete, fruit juice, sports drinks or foods high in water such as vegetables are needed to replenish water-soluble nutrients.

The proportion of ingredients generally used in products is 20-30 mg zinc, 400-500 mg magnesium and ~10mg B6. According to the label directions, ZMA should be taken before bed on an empty stomach (2 hours after eating your last meal and at least 30 minutes prior to any other supplements). The product should not be taken with calcium (cheese,milk,etc.), the reason being that calcium blocks the absorption of zinc.

[edit] Scientific studies

A 1999 study was undertaken on NCAA Football players during an 8 week spring training program. The control group was told to cease taking any nutritional supplements. Those who took the ZMA tablets showed greater increases in muscle strength. This study was funded by SNAC Systems Inc. (the patent holders) and one of the study's authors (Victor Conte) has equity in this company.

In 2004, a study funded by a research grant from Cytodyne (another supplement producing company) with 42 resistance trained males showed that ZMA supplementation had no significant effects on total and free testosterone, IGF-1, growth hormone, cortisol, the ratio of cortisol to testosterone, or muscle and liver enzymes in response to training. No significant effects were observed in changes in strength, upper or lower body muscle endurance, or anaerobic sprint capacity [3].

In another study done in 2006, a team of German scientists conducted a study on the effect of ZMA and testosterone levels in the body[4]. The result showed an increase in zinc secretions in urine making it much darker like blood, but no effect on the level of testosterone in the body.