Received Dec 18; Accepted Dec This article has been cited by other articles in PMC. Keywords: sports nutrition, resistance training, zinc, magnesium, ergogenic aids. Introduction Zinc is an essential trace element involved in a range of vital biochemical processes and is required for the activity of more than enzymes.
Methods Subjects Forty-two resistance-trained male subjects participated in this study. Study Design This study was conducted as a randomized, double blind, placebo controlled clinical trial. Table 1 Metabolic and clinical chemistry panels and various hormones analyzed. Open in a separate window. Supplementation Protocol Subjects were matched into two groups according to fat free mass, age, and resistance training experience.
Training Protocol Subjects participated in a periodized 4-day per week resistance-training program split into two upper and two lower extremity workouts per week for a total of 8-weeks.
Results Medical Monitoring, Nutritional and Training Data No significant clinical side effects, related or unrelated to the study, were reported to the research nurse by any subject throughout the course of the study. Hematological Variables General Markers No significant differences were observed between groups in total protein, albumin, globulin, glucose, electrolytes, liver enzymes, lipid profiles, total bilirubin, hemoglobin, hematocrit, red blood cells or white blood cells.
Figure 1. Figure 2. Figure 3. Performance No statistically significant changes were observed between groups in mean bench press 1-RM P 3. Zinc and Magnesium Status Athletes have been reported to have low zinc and magnesium levels which have been found to negatively impact performance [ 1 , 4 - 6 ].
Training Adaptations ZMA supplementation has been purported to increase zinc and magnesium status, anabolic hormones, and promote greater gains in strength during training. Acknowledgements We would like to thank the subjects that participated in this study and the laboratory assistants in the Exercise and Sport Nutrition Laboratory ESNL who assisted with data collection and analysis.
References Lukasi HC. Micronutrients magnesium, zinc, and copper : are mineral supplements needed for athletes? International Journal of Sport Nutrition. Exercise-induced changes in immune function: effects of zinc supplementation. J Appl Physiol. Biochemical indices of selected trace minerals in men: effect of stress.
Am J Clin Nutr. Exercise, nutrition and immune function. J Sport Science London ; 22 — Nutrition, exercise, and immune system function. Clin Sports Med. Exercise and immune function. Recent developments. Sports Med. Plasma aldosterone, cortisol and electrolyte concentrations in physical exercise after magnesium supplementation.
J Clin Chem Clin Biochem. Cardiovascular Drugs and Therapy. Effect of training on zinc metabolism: changes in serum and sweat zinc concentrations in sportsmen. Ann Nutr Metab. Nutritional practices of athletes are they sub-optimal? J Sports Sci. Serum zinc and blood rheology in sportsmen football players Clin Hemorheol Microcirc. Zinc, iron, and magnesium status in athletes — influence on the regulation of exercise-induced stress and immune function. Exerc Immunol Rev.
Effects of a novel zinc-magnesium formulation on hormones and strength. J Exerc Physiol Online. Effect of magnesium supplementation on strength training in humans.
J Am Coll Nutr. The effects of magnesium supplementation on exercise performance. Clin J Sport Med. Zinc status and serum testosterone levels of healthy adults. Bioelectrical impedance analysis to determine fat-free mass, total body water and body fat.
Research has confirmed that athletes are often deficient in both zinc and magnesium. This is most likely due to several factors, such as zinc lost through sweat during training, increased use of zinc by the body for recovery and protein synthesis following training, and an increased loss of zinc through urine.
There may also be dietary factors involved. Refined sugars, as well as white-flour products such as white bread, can lower blood levels of zinc and magnesium. Foods rich in calcium , such as dairy products, inhibit absorption of both zinc and magnesium by the small intestines.
Copper, as well as foods rich in phytates phosphorous compounds found in whole-grain breads, cereals, and legumes also hinder the absorption of zinc by the small intestines.
And alcohol decreases the absorption of zinc and magnesium, and increases their loss through urine. Given that you likely are not adequately absorbing the zinc from your whole foods, and that you are losing large amounts of the zinc that you do absorb, you should seriously consider taking a ZMA supplement to maximize muscle mass and strength gains, as well as to drop body fat and support healthy immune function.
I omitted zinc and magnesium from Vita JYM to prevent their competition with other nutrients, and to allow for the maximal uptake and utilization of zinc through ZMA. While taking a plain zinc and magnesium supplement together may provide you with adequate amounts of these important minerals and cost less than a ZMA supplement, I still suggest you spend the money on ZMA.
This form helps to minimize interference in the absorption of both these minerals. Furthermore, this form of ZMA provides zinc and magnesium aspartate in the proper dosage, while also serving up the proper amount of vitamin B6, which aids magnesium uptake and utilization by the body.
Specific dosages were found to produce positive effects in athletes' hormone and strength levels. Men should look for ZMA supplements that provide 30 mg of zinc, mg of magnesium, and mg of B6; no more, no less. Women should take a 20 mg dose of zinc, mg of magnesium, and mg B6. Since a full dose of ZMA is usually 3 capsules, the dose for women can be achieved by taking 2 capsules. Anything else is not true ZMA. Be aware that, with zinc, there can be too much of a good thing.
Taking in too much zinc—upwards of 50 mg of absorbed zinc— can lead to negative effects on the immune system and metabolic rate, adversely impact muscle recovery and growth, and even reduce levels of HDL good cholesterol.
It can also interfere with copper uptake. In other words, the effects will be the opposite of what's intended in the first place. One of the most important aspects of supplementing with ZMA is timing. I have always recommended taking it about 1 hour before bed and hours after you eat. This will not only help to maximize its uptake and utilization, as clinical research confirms, but taking ZMA at this time of day will also enhance sleep quality. It's critical that you do not take ZMA with any food, particularly food rich in calcium, like dairy.
Both zinc and magnesium are poorly absorbed when taken with food. Sometimes, it's a two-way street. Lastly, vitamin B6 deficiency has been linked to poor immunity. Your immune system requires vitamin B6 to produce bacteria-fighting white blood cells, and it enhances their ability to combat infection and inflammation 22 , 23 , Zinc and magnesium may help people with diabetes control their blood sugar levels. An analysis of 25 studies in over 1, people with diabetes showed that taking a zinc supplement reduced fasting blood sugar, hemoglobin A1c HbA1c , and post-meal blood sugar levels 6.
In fact, it found that supplementing with zinc lowered HbA1c — a marker for long-term blood sugar levels — to an extent similar to that of metformin, a popular diabetes drug 6 , In fact, in an analysis of 18 studies, magnesium was more effective at reducing fasting blood sugar levels than a placebo in people with diabetes.
It also significantly reduced blood sugar levels in those at risk of developing diabetes The combination of zinc and magnesium may improve your sleep quality. Research suggests that magnesium helps activate the parasympathetic nervous system, which is responsible for helping your body feel calm and relaxed 28 , Meanwhile, supplementing with zinc has been linked to improved sleep quality in both human and animal studies 30 , 31 , An 8-week study in 43 older adults with insomnia showed that taking a combination of zinc, magnesium, and melatonin — a hormone that regulates sleep-wake cycles — daily helped people fall asleep faster and improved sleep quality, compared to a placebo Magnesium and vitamin B6 , both of which are found in ZMA, may help elevate your mood.
Another week study in 23 older adults showed that taking mg of magnesium daily reduced depression symptoms as effectively as an antidepressant drug 7. Several studies have linked low blood levels and intakes of vitamin B6 to depression.
The vitamins and minerals in ZMA may play a role in weight loss. In a 1-month study in 60 obese people, those taking 30 mg of zinc daily had higher zinc levels and lost significantly more body weight than those taking a placebo The researchers believed that zinc aided weight loss by suppressing appetite Other studies have found that obese people tend to have lower zinc levels Meanwhile, magnesium and vitamin B6 have been shown to reduce bloating and water retention in women with premenstrual syndrome PMS 40 , While ensuring you have enough magnesium , zinc, and vitamin B6 in your diet is important for your overall health, supplementing with these nutrients is not an effective solution for weight loss.
A better strategy for long-term weight loss success is to create a calorie deficit, exercise regularly, and eat plenty of whole foods such as fresh fruits and vegetables. Although its individual components are necessary for overall health, there is no evidence that ZMA can help you lose weight. ZMA can be purchased online and in health food and supplement stores. However, most supplement labels advise women to take two capsules or two scoops of powder.
Avoid taking more than the recommended dose, as too much zinc may cause side effects. Supplement labels often advise taking ZMA on an empty stomach about 30—60 minutes before bed.
This prevents nutrients like zinc from interacting with others such as calcium. Supplement labels typically recommend three capsules or scoops of powder for men and two for women. Avoid consuming more ZMA than advised on the label.
However, ZMA provides moderate-to-high doses of zinc, magnesium, and vitamin B6.
0コメント