What is ZMA?
ZMA stands for Zinc Magnesium Aspartate, a combination of zinc, magnesium and aspartate. It is a dietary supplement used to improve physical performance and increase muscle mass. ZMA also contains vitamins B6 and E, which help in the absorption of active ingredients.
ZMA supplementation can be especially useful for people training at the gym, because it can help build muscle mass. Zinc and magnesium are essential minerals for the proper functioning of the body, and their deficiencies can cause health problems.
ZMA supplementation can also help improve sleep. Studies have shown that ZMA supplementation can increase the amount of growth hormone in the blood, which can lead to better muscle recovery after training and to improved sleep quality.
Benefits of ZMA supplementation
The main purpose of ZMA supplementation is to increase muscle mass. Studies have shown that ZMA supplementation can increase testosterone levels in men and estrogen in women. High levels of these hormones can contribute to a faster rate of building muscle mass.
ZMA supplementation can also help improve overall health. Zinc and magnesium are important nutrients needed to maintain bone and joint health and to regulate blood pressure.
ZMA supplementation can also help improve sleep quality. Vitamin B6 and magnesium are important components responsible for regulating the sleep-wake cycle. Supplementing with these ingredients can help you get deeper and more restorative sleep.
How is ZMA used?
The recommended dose of ZMA supplementation is 3-4 tablets a day or 1-2 teaspoons of powder dissolved in a glass of water. It is best to take them 30-60 minutes before bedtime or immediately after training. You should avoid taking this supplement in the morning or after meals, as consuming it together with other foods can reduce its effectiveness