Welcome to the Supplements Expert Q&A for October 2007. Supplements play a key role in the development of muscle. What supplements you take and when you take them can really have an impact on your development and reaching your goals. Here at Muscle&Strength we want you to reach your goals so we've recruited a supplement expert to help you Q&A each month!
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October Supps Question:
What effects will I get if I take the supplement ZMA?
Answer:
The minerals zinc and magnesium have a number of important functions in the body. Zing has been linked to the production of testosterone, which plays a vital role in muscle building. In addition to zinc having an effect on testosterone it has also been shown to increase levels of growth hormone or IGF-1.
Magnesium is also an essential mineral in the body and is involved in more than 300 chemical reactions in the body including the oxidation of fat (fat burning). Most people consume less than recommended amounts of zinc and magnesium and if you exercise the problem gets even worse.
Training can increase magnesium losses by over 20%. Long training sessions also causes low levels of zinc. Studies have shown that supplementing with ZMA led to a 33% increase in testosterone, and IGF-1 levels (normally lowed with training) were also increased by 3.6%. For best results take on an empty stomach 30-60 minutes before bed.
Whilst supplementing ZMA you can expect an increase in muscle growth with faster gains in strength, also you may obtain greater feelings of aggression for your training, and an overall feeling of well being. Most users notice a difference after 10-14 days of supplementation. ZMA works well with other supplements designed to increase testosterone levels, such as tribulus terrestris. Because testosterone increases protein synthesis (muscle growth), ZMA will increase your need for protein.
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About Doug Lawrenson:
Doug Lawrenson is our resident diet guru & fitness over on the Muscle&Strength Forum. Doug has had experience as a bodybuilder, coach and judge at national competition level. If you have questions for Doug or need some advice you can chat to Doug on the forum. Doug is on the forum almost every day!
Doug has written some in-depth and informative articles that have been featured on Muscle&Strength.com. To read some of his articles, check out the diet & nutrition articles section of this this website.
