ZMA - ProAction

About ZMA - ProAction

ZMA - PROACTION

Food supplement based on zinc, magnesium and vitamin B6

FORMAT
Pack of 90 capsules

Zinc monomethionine
Zinc / Magnesium aspartate
Vitamin B6 - Pyridoxine HCl

Excipient: Magnesium stearate and silicon dioxide
Dyes: E171, E172, E555
Capsule: Hard gelatin

Per capsule: Zinc 4.96 mg - Magnesium 74.24 mg - Vitamin B6 1.72 mg

Product features ZMA - ProAction

ZMA - it is a patented product, designed to optimize the absorption of zinc and magnesium. In fact, it uses the most bioavailable form of zinc, which is the one associated with methionine covalently linked with zinc, and magnesium (magnesium aspartate). The main objective of this product is to improve the anabolic processes of the body, assisting the body in muscle growth.

Zinc: trace element present in trace amounts in our body, but still essential for survival. Severe deficiencies of this mineral result in a delay in sexual maturation, skin rashes, chronic and profuse diarrhea, asthenia, loss of appetite, immune system deficiency and general malaise. Fortunately, the symptoms quickly regress upon timely integration.However, zinc deficiencies are very rare, especially present in particular risk categories, considering that a healthy diet is able to provide all the zinc necessary to meet daily needs (7 / 10mg) and beyond, so much so that it is partially eliminated. through the urine. The most bioavailable form is certainly that linked to methionine, which is found in common products of animal origin, as opposed to the one complexed with phytic acid that is found in products of plant origin. Although zinc is involved in numerous reactions, it is possible to describe three key roles for this element:

1. CATALYTIC ROLE: many enzymes are in fact zinc-dependent;
2. STRUCTURAL ROLE: it is included in proteins with antioxidant function and in membrane proteins, so much so that its deficits increase the susceptibility of cells to oxidative damage;
3. REGULATORY ROLE: modulates gene expression, intracellular singalling, hormonal function and cell survival

Zinc and Sport: numerous scientific evidences show a direct involvement of zinc in physical activity, with a reduction in its levels following training; this deficit is also accompanied by a significant decrease in the ergogenic capacity of the muscle and a reduction in the anabolic properties of the organism. In addition, supplementation at 3 mg / kg / day has proven to be able to spare the drop in testosterone and thyroid hormones following intense training.

Magnesium: trace element involved in more than 300 enzymatic reactions in the human organism. Its need, estimated at around 350 / 400mg per day, can be satisfied through a simple diet, as long as it is balanced and varied. In the human organism 60% is concentrated in bone level, for about 27% in the muscle and for the remainder within the cells. Its deficiencies, although very rare, can occur in risk categories, characterized by gastrointestinal and renal disorders, alcoholism, and in the more advanced age. Magnesium deficiency symptoms are characterized by muscle tremors, asthenia, inappetence, gastrointestinal disorders, hypocalcemin, bone rarefaction and widespread malaise. Its importance in maintaining organic functional homeostasis is due to:

1. Energy role: it is a cofactor of numerous enzymes involved in glucose metabolism and in the synthesis of ATP;
2. Anabolic role: participates in the synthesis of the most important macromolecules of our organism;
3. Structural role: it is part of the formation of cell membranes and bone tissue;
4. Modulator role: participates in intracellular singalling and in the regulation of cell vitality;
5. Transporter role: facilitates the entry into the cell of other ions such as calcium and potassium, thus regulating nerve, muscle and heart function.

Magnesium and Sport: like zinc, it has been shown how physical activity increases the renal excretion of this trace element, increasing its need by 10/20%, and how its deficiencies can be related to loss of contractile efficacy, oxidative damage and immunosuppression Furthermore, integration into sports has proven to be effective in optimizing glucose metabolism, reducing lactate formation, improving aerobic capacity, increasing hemoglobin levels, and assisting the anabolic phase by increasing testosterone levels.
Vitamin B6: pyridine derivative introduced mainly through foods of animal origin. This vitamin is absorbed in the fasting state, after ATP-dependent hydrolysis and reaches the liver bound to albumin. Here it is transformed into pyridoxamine and then into pyridoxal, and subsequently phosphorylated with consequent activation and storage. From the liver it will then be released into the circulation not phosphorylated. , to reach various tissues where, once rephosphorylated, it will be able to carry out its biological role Vitamin B6;

1. It increases blood glucose levels: it promotes glycogenolysis and gluconeogenesis;
2. Promotes the synthesis of neurotransmitters such as serotonin, dopamine, norepinephrine and GABA.
3. Guides the synthesis of the heme group, necessary for hemoglobin to bind oxygen;
4. It allows the synthesis of Niacin, starting from tryptophan;
5. Modulates the hormonal action;

Its daily requirement is around 1 / 1.5 mg, but even in this case the episodes of deficiency are very rare.

Rationale for use - ZMA - ProAction

Although the studies on the efficacy of supplementation with trace elements in sports appear to be somewhat encouraging, the role of ZMA is strongly discussed. Only an unpublished study by Prof. Brilla has shown how supplementation with 30 mg of zinc monomethionine / aspartate, 450 mg of magnesium / aspartate and 10.5 mg of Vitamin B6, for 8 weeks before bedtime, increased total and free testosterone levels by over 30%, IGF-1 (important messenger with anabolic function) by 3.6%, in addition to an improvement in athletic performance, however, subsequent scientific studies have denied these hypotheses, reproducing the same experiment on a greater number of athletes.
Interesting is a study that shows how zinc can interfere with the absorption processes of magnesium, unbalancing the introduced magnesium / excreted magnesium ratio; this probably lays the foundations for the understanding of the reason why the ZMA does not seem able to replicate the results obtained for the single elements, failing even in the first of its objectives: to optimize the absorption of the two minerals.

Method of use recommended by the company - ZMA - ProAction

Take one capsule of ZMA (400mg) in the evening on an empty stomach before bed.

Method of use in sports practice - ZMA - ProAction

If you wanted to replicate the dosage used in the only study in which beneficial results were obtained, given the low dosage of the capsules of this supplement, you would have to take as many as 6, running the risk of side effects presumably concentrated in the gastrointestinal tract, and without the certainty of any benefit.
With regard to the individual elements, however, it seems that in sports the most effective dosage is that of 10mg / kg / day for magnesium and 3mg / kg / day for zinc. At these doses, however, some side effects are documented, mainly concentrated in the gastrointestinal tract with diarrhea.

ZMA Side Effects - ProAction

Zinc: high amounts of zinc introduced are responsible for abdominal pain, diarrhea, nausea and vomiting. Chronic zinc administration (60 mg / day total) is associated with copper deficiency.
Magnesium: high amounts of magnesium are responsible for profuse diarrhea. The increase in serum magnesium levels is instead associated with hypotension, confusion, heart rhythm disturbances, deterioration of renal function, fatigue, breathing difficulties, even cardiac arrest. The safe supplementation dose seems to be 350mg / die.
Vitamin B6: chronic administration can be responsible for damage to the nervous system and neuropathies of various levels already at doses above 200mg / day.

ZMA - ProAction interactions

Zinc: in addition to interfering with other trace elements such as copper, it could reduce the absorption of some antibiotics such as tetracyclines, reducing their effectiveness.
Magnesium: may interfere with some antibiotics, tranquilizers and oral anticoagulants, reducing their effectiveness.

Precautions for use ZMA - ProAction

The product is contraindicated in cases of renal or hepatic pathology, cardiovascular disease and / or hypertension, during pregnancy, during lactation and under 14 years.

This article, elaborated on the critical rereading of scientific articles, university texts and common practice, is for information purposes only and therefore has no medical prescription value. It is therefore always required to consult your doctor, nutritionist or pharmacist before undertaking the use of any supplement.. Learn more about ZMA's critical analysis - ProAction.

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.
Eur J Clin Nutr. 2009 Jan; 63: 65-70. Epub 2007 Sep 19.
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.
J Int Soc Sports Nutr. 2004 Dec 31; 1: 12-20

Effect of fatiguing bicycle exercise on thyroid hormone and testosterone levels in sedentary males supplemented with oral zinc.
Kilic M.
Neuro Endocrinol Lett. 2007 Oct; 28: 681-5.
The effect of exhaustion exercise on thyroid hormones and testosterone levels of elite athletes receiving oral zinc.
Kilic M, Baltaci AK, Gunay M, Gökbel H, Okudan N, Cicioglu I.
Neuro Endocrinol Lett. 2006 Feb-Apr; 27 (1-2): 247-52.
Zinc supplementation in rats subjected to acute swimming exercise: Its effect on testosterone levels and relation with lactate.
Kaya O, Gokdemir K, Kilic M, Baltaci AK.
Neuro Endocrinol Lett. 2006 Feb-Apr; 27 (1-2): 267-70.
Neuroendocrine responses to running in women after zinc and vitamin E supplementation.
Singh A, Papanicolaou DA, Lawrence LL, Howell EA, Chrousos GP, Deuster PA.
Vitamin and mineral status of trained athletes including the effects of supplementation.
Weight LM, Noakes TD, Labadarios D, Graves J, Jacobs P, Berman PA.
Am J Clin Nutr. 1988 Feb; 47: 186-91.
Effects of Magnesium Supplementation on Testosterone Levels of Athletes and Sedentary Subjects at Rest and after Exhaustion.
Cinar V, Polat Y, Baltaci AK, Mogulkoc R.
Biol Trace Elem Res. 2010 Mar 30. [Epub ahead of print]
The effects of magnesium supplementation on thyroid hormones of sedentars and Tae-Kwon-Do sportsperson at resting and exhaustion.
Cinar V.
Neuro Endocrinol Lett. 2007 Oct; 28: 708-12.
Update on the relationship between magnesium and exercise.
Nielsen FH, Lukaski HC.
Magnes Res. 2006 Sep; 19: 180-9. Review.
Magnesium sulfate enhances exercise performance and manipulates dynamic changes in peripheral glucose utilization.
Cheng SM, Yang LL, Chen SH, Hsu MH, Chen IJ, Cheng FC.
Eur J Appl Physiol. 2010 Jan; 108: 363-9. Epub 2009 Oct 9.
Magnesium sulfate enhances exercise performance and manipulates dynamic changes in peripheral glucose utilization.
Cheng SM, Yang LL, Chen SH, Hsu MH, Chen IJ, Cheng FC.
Eur J Appl Physiol. 2010 Jan; 108: 363-9. Epub 2009 Oct 9.
The effect of magnesium supplementation on lactate levels of sportsmen and sedanter.
Cinar V, Nizamlioğlu M, Moğulkoc R.
Acta Physiol Hung. 2006 Jun; 93 (2-3): 137-44.