The supplement solution: FLEX gives you the background and verdict on four sometimes controversial supplements that may give you the edge you want

Flex, Oct, 2003

Background: While the need for zinc and magnesium supplementation for athletes is not in question, there is some debate about the best method of delivery. The clinical success and effectiveness of ZMA highlights the importance of delivering these minerals on an empty stomach at a specific time of the day (before bedtime), which maximizes absorption and utilization. Improved recovery due to enhanced anabolic efficiency and increased anabolic hormone levels, as well as greater gains in muscle strength and power, are the ultimate benefits of ZMA supplementation.

Many people, including bodybuilders, have deficiencies in these minerals. and supplementing can help overcome problems associated with the insufficiencies. Zinc deficiency adversely affects a wide range of enzyme and endocrine systems, which has a negative impact on muscle recovery and growth, as well as immune health. Shortages can occur even with balanced and calorically sufficient diets, indicating the need for supplementation.

Magnesium is an abundant mineral in the train, so it should come as no surprise that it is involved in many pathways related to focus, sleep and, ultimately, muscle recovery and growth. Magnesium deficiency can produce significant decreases in brain magnesium and cause sleep impairment. Supplementing can result in improved sleep and recovery (unless magnesium rises to excessive levels in the brain, at which point sleep quality decays). Sleep quality is a major issue for training athletes, so magnesium repletion is important.

So what's the controversy with ZMA? Some argue that zinc and magnesium are available as standalones, which can be taken either independently or together on an empty stomach before bed. True enough, and we invite our readers to take advantage of chelated zinc and magnesium products and to use them if they prefer not to take ZMA. A multimineral can also help reduce the problem, but alone it may not be an optimal solution for magnesium and zinc deficiencies associated with training.

Research indicates that some minerals can interfere with the absorption of others, as is the case with calcium, zinc and copper. Unlike individual minerals, ZMA itself has been studied (dose, ratios and forms) and has been shown to be effective in weightlifting athletes. No other option has this research support.

FLEX verdict: FLEX recommends a balanced diet and a full-spectrum multimineral, as well as ZMA for those athletes who train hard and use stimulants such as caffeine and ephedrine. This is to ensure repletion of zinc and magnesium occurs in a context that is less likely to result in zinc and magnesium excess. FLEX further recommends ZMA as a convenient effective zinc and magnesium supplement that is supported by clinical data.

HUMANOFORT

Purpose: Humanofort is taken to enhance fat loss, aid recovery and support joint health.

Who should use it: This product is for older bodybuilders and younger bodybuilders who suffer from stress and need a boost to assist with recovery.