Zma male enhancement

Men should look for ZMA supplements that provide 30 mg of zinc, mg but taking ZMA at this time of day will also enhance sleep quality.
Table of contents

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. The subjects performed an upper body resistance-training program consisting of nine exercises bench press, lat pull, shoulder press, seated rows, shoulder shrugs, chest flies, biceps curl, triceps press down, and abdominal curls twice per week and a seven exercise lower extremity program leg press or squat, back extension, step ups, leg curls, leg extension, heel raises, and abdominal crunches performed twice per week.

Rest periods between exercises were no longer than 3 minutes and rest between sets were no longer than 2 minutes monitored with a standardized timer. 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. All subjects tolerated both the training and supplementation protocols without any problems. No significant differences were observed between groups total caloric intake or training volume.

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. Magnesium levels were also within normal ranges and were not significantly affected by supplementation P T1 No significant differences were seen between groups in mean IGF-1 P Although some potentially favorable trends were observed, no statistically significant differences were seen between groups in mean changes in body mass P No statistically significant changes were observed between groups in mean bench press 1-RM P 3.

Likewise, no significant differences were observed in sprint peak power P 0. The following provides additional insight to results observed. Athletes have been reported to have low zinc and magnesium levels which have been found to negatively impact performance [ 1 , 4 - 6 ]. Brilla and Conte [ 13 ] reported that ZMA supplementation i. In the present study, fasting zinc and magnesium levels were within normal ranges 1.

These findings indicate that within the population and sample tested, ZMA supplementation had no discernable effects on plasma zinc or magnesium status. While the present study did not assess tissue levels of these minerals, these findings suggest that ZMA supplementation may not be needed or beneficial in this population of athletes. In support of this finding, Lukasi [ 1 ] concluded that although some studies [ 2 , 3 , 9 - 12 ] have suggested that zinc and magnesium levels are diminished in athletes, most athletes get adequate dietary intake of booth zinc and magnesium.

ZMA supplementation has been purported to increase zinc and magnesium status, anabolic hormones, and promote greater gains in strength during training. In support of this contention, Brilla and Conte [ 13 ] reported that ZMA supplementation significantly increased free testosterone, IGF-1, and isokinetic strength gains during training.

Results of this study do not support these findings. In this regard, 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. Moreover, no significant effects were observed between groups in changes in 1-RM strength, upper or lower body muscle endurance, or anaerobic sprint capacity. Interestingly, while some contend that ZMA supplementation may increase muscle mass during training, the Brilla and Conte [ 13 ] paper reported that ZMA supplementation had no effect on body mass changes during training.

Results of the present study support these findings in that ZMA supplementation had no significant effects on body mass or DEXA determined body composition values. However, it should be noted that some potentially favorable trends were observed in fat free mass, fat mass, and body fat that deserve additional study. These findings refute claims that ZMA supplementation in the amount and manner investigated provides ergogenic value to experienced resistance trained athletes.

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. The authors would also like to thank Dr. This study was funded by a research grant from Cytodyne Technologies, Inc. Lakewood, NJ. Researchers in the ESNL independently collected, analyzed, and interpreted the results from this study and have no financial interests in the results of this study. Presentation of results in this study does not constitute endorsement by Baylor University or its authors of the supplements investigated.

National Center for Biotechnology Information , U. J Int Soc Sports Nutr.

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Published online Dec Author information Article notes Copyright and License information Disclaimer. Corresponding author. Richard B Kreider: Received Dec 18; Accepted Dec This article has been cited by other articles in PMC. 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: International Journal of Sport Nutrition. Exercise-induced changes in immune function: J Appl Physiol. Biochemical indices of selected trace minerals in men: Am J Clin Nutr.

Introduction

Exercise, nutrition and immune function. J Sport Science London ; 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.


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Effect of training on zinc metabolism: How To Take Vitamin D3: Using IU of Vitamin D3 per day is a good safe, research supported dose. Your physician can also test your blood for D3 levels for more precise monitoring. Zinc deficiency also reduces serum testosterone levels in men. Again, just like Vitamin D3, normalizing Zinc deficiency raises testosterone levels. Zinc is lost heavily through sweating, and many guys are not getting the recommended amount of Zinc through dietary sources.

Correcting a common zinc deficiency can really help testosterone levels.

Taking too much zinc can lead to a copper deficiency the two minerals compete for absorption , which causes problems of its own. Best Food Sources: Beef, lamb, oysters, pumpkin seeds, cashews, quinoa, turkey, chickpeas. How To Take Zinc: Magnesium, another mineral like zinc, also contributes to low testosterone when you're deficient. Like zinc, Magnesium is also lost through sweat.

Again, this is a common and EASY deficiency to correct that will benefit your testosterone levels naturally. Magnesium is best to take at night as it is relaxing. Supplemental magnesium can cause loose stools at high doses. If you experience loose stools, you'll know to back off your dose. This is a really useful supplement for overall health — not JUST for testosterone. Creatine is NOT a steroid.

It does not cause your body to build massive amounts of muscle. It does not cause you to look big, jacked, and bloated. Creatine is extremely well-researched and very safe when taken properly. Creatine is NOT just for athletes or men looking to increase testosterone and performance naturally. The end result…? Anthony's Notes: Creatine is damn effective. Although creatine can be found naturally in a good high-protein diet, taking 5g daily is a great idea for most guys — especially those over Remember to take your creatine AWAY from caffeine — the two substances inhibit each other's absorption.

The Benefits Of ZMA: More Than A Sleep Supplement

Dehydroepiandosterone DHEA is a naturally occurring hormone that helps your body produce testosterone. As such, this supplement is best for age-related testosterone decline. There is very little evidence shows that it raises testosterone in younger people aka this is GREAT for the older Fit Fathers reading this. DHEA is a powerful supplement for testosterone, energy, and overall well-being in our older Fit Fathers. This supplement is over-the-counter. Special Medical Note: Check with your doctor for medication interactions before using DHEA. They impact libido through different mechanisms….

Now, because testosterone increasing and libido are two important and interrelated concerns for us guys, I wanted to include a quick synopsis of the 4 best libido enhancing herbs. I have used all of these myself in the past and can attest to the efficacy — even as a younger guy with good testosterone levels. From both medical research and empirical evidence, maca reliably increases sexual desire. Men supplementing with Maca also commonly experience an increase in sperm production larger ejaculate.

I use Maca often in cycles throughout the year. Beware if you are a bit squeamish on tastes! How To Take Maca: Tribulus is another aphrodisiac herb with a LONG history use thousands of years dating back to ancient Ayurvedic medical practices.

ZMA (supplement)

Yet, from the research: Tribulus does NOT seem to reliably increase serum testosterone levels. It may, however, increase androgen testosterone receptors in the brain — allowing the testosterone you already have to bind to a greater number of receptor sites thereby enhancing libido. On that note: Tribulus does reliably exert potent libido and sexual wellbeing effects in the research. I like Tribulus. It is a VERY common herb in almost all testosterone boosting products — again though, it may be more of a libido enhancer than anything.

From my personal experience, it's effective when stacked with the other libido enhancing supplements in this guide. How To Take Tribulus: Eurycoma Longifolia Jack — known as Tongkat Ali, Malaysian Ginseng, and Longjack — is another herb with a long history use as both a potent libido and erectile quality enhancer. Research shows strong evidence of aphrodisiac effects of Tongkat Ali. Tongkat Ali is a perfect example. It simply means more research is needed. It makes Maca powder seem like a walk in the park. Hide in a smoothie or you will be sorry haha!