Advanced nutrition: absorbing Stuff from team FLEX

The researchers predicted that I would more than likely be deficient in zinc and magnesium -- as were the majority of athletes whom they had tested (I wasn't, ironically, because I was already supplementing with both zinc and magnesium). A few years later, the researchers performed blood tests on 28 IFBB pros and, without exception, each was deficient in either one or both minerals.

Since then, I have learned that industry standards in the United States don't regulate mineral combinations in supplements. When you take a multimineral, one mineral may partially or completely interfere with the absorption of another. An example is the readily available multiminerals that contain zinc, calcium and magnesium. Studies have shown that calcium can negatively affect absorption of both zinc and magnesium, yet most multiminerals contain calcium -- either listed as an ingredient (most commonly as the "filler," calcium carbonate) or unlisted altogether.

ZMA is an excellent supplement because you don't need to worry about calcium interference when you take it -- just take it by itself, without other supplements or protein shakes. ZMA was designed specifically for anabolic support. It contains zinc monomethionine aspartate, magnesium aspartate and vitamin [B.sub.6]. It has been tested in university laboratories and the results have been published in a reputable journal.

Having been an avid user of ZMA for years, I know that it promotes restful sleep that aids in recovery, healing and tissue repair. An even more important factor for bodybuilders is that it may help with release of the growth hormone IGF-1. It also boosts testosterone production and, at the same time, reduces levels of cortisol, an anti-inflammatory but potentially catabolic hormone released by the stress of intense training.

If you want to put on muscle, increase strength, enhance recovery, boost your level of free testosterone and other anabolic hormones, suppress catabolism or increase your sex drive, then supplementing with ZMA may help you. The best course of action is to take the dosage recommended on the bottle, on an empty stomach, about 30 minutes before you go to sleep.

RELATED ARTICLE: Muscle Morsels

Which is better for bodybuilders, fruit or juice? Both have advantages, but fruit is a superior food for bodybuilders. As a general rule fruit contains fewer calories and more fiber, as well as plenty of nutrients. But juice often contains more nutrients -- it's more concentrated and is often fortified with nutrients. For instance, apple juice is often fortified with vitamin C and orange juice is often fortified with calcium. But that doesn't mean juice is a good tradeoff. Not only do you lose out on fiber, but you also end up taking in more simple sugars with juice. These sugars can spike your insulin levels and may lead to additional bodyfat. In general, bodybuilders should choose fruit over juice, except directly after a workout when the simple sugars are beneficial for recovery and helping to reload glycogen stores.