Den Store ZMA-Bløffen


Kosttilskuddet ZMA, som er en blanding bestående av zink, magnesium  og b6, blir markedsført som både anti-katabol (forhindrer muskelnedbrytning) og anabol (muskeloppbyggende) vidundertablett. Den koster rundt en 200,- boksen for de rimeligste og laaaangt mer for de dyrere merkene. Men holder den hva den lover? Nope…dette er enda en hype fra kosttilskudds industrien uten dokumentasjon til å backe opp påstandene. Dokumentasjonen som finnes derimot, hevder at det skjer heller lite.

Les og lær:

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.

Exercise & Sport Nutrition Lab, Baylor University, Waco, TX.

ABSTRACT : This study examined whether supplementing the diet with a commercial supplement containing zinc magnesium aspartate (ZMA) during training affects zinc and magnesium status, anabolic and catabolic hormone profiles, and/or training adaptations. Forty-two resistance trained males (27 +/- 9 yrs; 178 +/- 8 cm, 85 +/- 15 kg, 18.6 +/- 6% body fat) were matched according to fat free mass and randomly assigned to ingest in a double blind manner either a dextrose placebo (P) or ZMA 30-60 minutes prior to going to sleep during 8-weeks of standardized resistance-training. Subjects completed testing sessions at 0, 4, and 8 weeks that included body composition assessment as determined by dual energy X-ray absorptiometry, 1-RM and muscular endurance tests on the bench and leg press, a Wingate anaerobic power test, and blood analysis to assess anabolic/catabolic status as well as markers of health. Data were analyzed using repeated measures ANOVA. Results indicated that ZMA supplementation non-significantly increased serum zinc levels by 11 – 17% (p = 0.12). However, no significant differences were observed between groups in anabolic or catabolic hormone status, body composition, 1-RM bench press and leg press, upper or lower body muscular endurance, or cycling anaerobic capacity. Results indicate that ZMA supplementation during training does not appear to enhance training adaptations in resistance trained populations.

Hvilket betyr at den er i beste fall en overpriset sovetablett….

One response to “Den Store ZMA-Bløffen

  1. Vil dog gjerne tilføye at å slakte ZMA sine egenskaper på søvnen ikke er meningen her, for de er gode..dypere og bedre søvn = bedre restitusjon = bedre prestasjon. Så slik fungerer den iallefall.

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