ZMA is a natural mineral supplement made up of zinc, magnesium aspartate, and vitamin B6. Zinc supports your immune system and muscles. Magnesium plays a role in and muscle health and helps manage sleep. B6 may boost energy. Increasing these three nutrients in your system can build muscle strength and stamina, speed muscle recovery, and improve the quality of your sleep. Athletes have been reported to have lower levels of zinc and magnesium, possibly due to increased sweating while training or inadequate intake in their diets. Additionally, zinc and magnesium supplementation has been reported to have positive effects on resistance training athletes. Theoretically, zinc and magnesium supplementation may enhance anabolic hormonal profiles, reduce catabolism, improve immune status, and/or improve adaptations to resistance training. Zinc is an essential trace element involved in a range of vital biochemical processes and is required for the activity of more than 300 enzymes. Zinc-containing enzymes participate in many components of macronutrients, particularly cell replication. In addition, zinc-containing enzymes such as carbonic anhydrase and lactate dehydrogenase are involved in exercise while superoxide dismutase protects against free radical damage. Magnesium is a ubiquitous element that plays a fundamental role in many cellular reactions. More than 300 metabolic reactions require magnesium as a cofactor. Some important examples include glycolysis, fat and protein, adenosine triphosphate synthesis, and the second messenger system. Magnesium also serves as a physiological regulator of membrane stability and in neuromuscular, cardiovascular, immune, and hormonal function. It also appears that there is a relationship between magnesium levels and cortisol, which has been reported to have negative effects on strength gains and muscle mass during training.
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