ZMA in bodybuilding

What is ZMA?

ZMA is a scientifically designed mineral formula that contains Zinc, Aspartate, Magnesium and Vitamin B-6. It is an all-natural product that has been clinically proven to significantly increase anabolic hormonal and muscle levels in trained athletes.

These three compounds are extremely important in biological processes and according to studies at US universities they have shown that less than 70% of Europeans and Americans get enough zinc in their diet, and less than 40% enough magnesium. It has also been shown that increased exercise can lead to losses of vitamins and minerals. Zinc is particularly important from a bodybuilding point of view due to its role in the production of testosterone . The old story that oysters are an aphrodisiac is probably related to the fact that they are rich in zinc. Low levels of zinc and magnesium have a strong adverse effect on muscle growth . Therefore, it is obvious that people need these minerals and vitamins. This is where ZMA comes in, being a synergistic combination of zinc and magnesium, in addition to vitamin B6, designed to maximize absorption and promote muscle recovery, making it a perfect supplement for any bodybuilder .

El ZMA en el culturismo

Ingredientes del ZMA

  • Zinc : Zinc is essential for numerous chemical reactions in the body, including protein synthesis and cellular energy. The benefits to the immune system are thanks to zinc’s ability to regulate T-cell production. Zinc also helps provide critical protection for the liver, helps deter prostate gland enlargement, and is essential for maintaining the health of the reproductive organ.
  • Magnesium: Magnesium is essential for normal heart function, the transport of neurochemicals essential in muscle function and regulation of humor, and in the critical balance of sodium and potassium within cells. Despite their significant contributions, the US Department of Agriculture found that 74% of people take less than the recommended daily value of 400 milligrams (for men).

Benefits of ZMA

One of the most important benefits of ZMA is its effective ability to increase testosterone and growth hormone in the body! Something that all of us need to build muscle. According to studies carried out in the USA, ZMA could increase testosterone up to 30% more.

ZMA can also aid muscle recovery, improving muscle relaxation during sleep , I can’t stress enough how important it is for any athlete lifting weights or advanced bodybuilders.

How to take the ZMA

  • An hour before bedtime is an ideal time to take your ZMA supplement.
  • Take ZMA every day, including days off so you can reap the benefits.
  • ZMA is best taken on an empty stomach, it is especially important that you do not consume calcium with your ZMA product, as the effects will decrease.
  • The recommended dose of ZMA is generally 3 tablets per day, however check the product label for details. one serving of ZMA (3 tablets) usually has about 450 mg of magnesium, 30 mg of zinc and 10.5 mg of vitamin B6.


I have personally taken it several times and have seen good results at bedtime and also in muscle recovery. I recommend that everyone try it as it works and get their own conclusions about the product.

Bodybuilder nutrition

Pre and Post-workout Nutrition

Is there a better way to consume nutrients to maximize muscle and strength gains? In this article we will explain the importance of pre and post workout nutrition.

If you are a bodybuilder, powerlifter, strongman or a normal athlete, there is an established wisdom when it comes to eating and training that never fails – you need to consume protein with a high biological value (approximately 2-3g / per kilo of weight lean body), plus a diet rich in nutrients (fat + carbohydrates + protein) that meet the caloric needs of a progressive resistance training.

The problem of 3 meals a day

The goal of any diet is to provide the food or macronutrients necessary to support the athlete’s goals. The determination of the amount of these macronutrients is very individualized and will always depend on the preferences of the athlete. Not all of us eat 6 meals a day, there are people who consume 3-4 and even less.

So, really What’s the problem with dividing our diet into three meals, like our parents did when we were little?

There is a small glaring problem, and that is that trying to eat the number of calories needed by some athletes in three sessions is almost impossible – it is much easier and more comfortable for them to divide them into smaller portions. Imagine if we only ate 3 times a day with a 3600 calorie diet, we would have to consume 1200 calories per meal …

Nutrición Pre y Post-entrenamiento

Understanding protein synthesis a little

Muscle protein synthesis has shown high peaks approximately 30 minutes after ingestion of protein, staying elevated for 90 minutes, and then falling to low levels for four hours even though we have amino acids remaining in blood levels. There appears to be a cut-off point whereby muscle protein synthesis simply stops despite a continuous supply of amino acids. So what to do? Nothing. You have a fixed amount of food to eat during the day, and you have to arrange it in the most convenient way for you. What you do have to remember is that the pre-workout meal is one of the most important of the day to maximize protein synthesis. It’s worth remembering that the main stimulus for muscle protein synthesis is resistance training, not the protein itself.

The goal of any training nutrition protocol is to maximize muscle protein synthesis and minimize protein breakdown. In other words, the goal is to increase anabolism and prevent catabolism.

Post-workout vs Pre-workout meal

Let’s start with the most talked about, post-workout food.

It’s a mantra now: post-workout, you have to consume fast-acting carbohydrates and protein within a 30-minute window.

This mixture of insulin and amino acid spikes is transported directly to the muscles. Logically this makes sense, but unless you trained on an empty stomach first thing in the morning, your insulin and plasma amino acid levels will still be high enough after the previous meal to prevent protein breakdown.

Just 6 g of amino acids and 35 g of carbohydrates is enough to maintain high insulin levels for an hour after exercise.

It is the pre-workout meal that deserves our attention, not the post-workout meal.
A meal composed of protein, carbohydrates, and even fat (which does not affect insulin, as many have said times) consumed approximately one hour before training will provide the necessary insulin and substrates to maximize anabolism and prevent catabolism.

An example of a pre-workout meal could be: 100 grams of brown rice + 300 grams of chicken / meat / or fish + 100 grams of avocado.

About half an hour after the session, when the amino acids in the blood and the insulin levels have decreased, take a protein shake of whey so that the synthesis of muscle protein begins again.

Advanced concepts

We’ve got the basics covered: how we eat during the day and the way we eat around our training:

  • Should we consume large amounts of leucine to increase protein synthesis? As much as leucine (one of the three branched chain amino acids) by itself stimulates protein synthesis, which is really relevant in a fasting state, the rest of the time, eating large amounts of protein daily in our diet, we will have enough leucine. This goes for the other two BCAAs (isoleucine and valine) as well – about 30-50g daily.
  • Is it smart or just foolish to take BCAAs every 5 hours? Most of the studies done on BCAAs have been done with the body in a fasted state and in people with a very low total protein intake – anything helps in this situation!
  • What is the ideal nutritional protocol? After you have determined the macronutrient intake you need, you can decide the best way to divide it. If you work 8-10 hours a day and cannot afford to eat 6-7 times a day, try eating 4, as long as you meet the total calories.
  • Establish daily needs – the amount of protein, carbohydrates and fats needed for your goal. You may need to adjust the figure after a couple of weeks. If you want to gain weight to reach your goal and you cannot do it with your current diet, increase 250 calories and monitor the weight for two weeks. Similarly, cut 250 calories if you need to lose weight and are not making progress following your initial assumption.
  • Load up your food intake to coincide with breakfast and the pre-and post-workout period. If you follow diets like intermitten fasting, just worry about the last two.
Bodybuilder nutrition

Intermitteng fasting

If you already have a good healthy fitness plan, and are looking for a way to take it to the next level, then you may want to consider intermittent fasting. In essence, this type of diet focuses on ordering meals on a schedule, skipping breakfast.

Intermittent Fasting (IF), or intermittent fasting, is a type of diet based on the combination of periods of fasting with periods of food intake.

It makes sense that our genes are optimized for this type of feeding schedule. It takes about six to eight hours for the body to metabolize glycogen stores so that it can then begin to switch to burning fat. However, if you are replenishing glycogen by eating every 3-4 hours, it becomes much more difficult for your body to actually use its fat stores for fuel.

Intermitteng fasting

Medical research

Recent research suggests that intermittent fasting may indeed be a key weight loss tool. It seems especially powerful when combined with exercise, meaning training while in a fasted state.

Exercise on an empty stomach has been shown to have a number of health and fitness benefits. It can even be a key to keeping your body biologically young. This is most easily accomplished if you exercise first thing in the morning, before breakfast.

Part of the explanation why exercising while fasting is beneficial is that this regimen supplements the sympathetic nervous system (SNS), along with its ability to burn fat. Your body’s fat-burning processes are controlled by the SNS, which is activated by exercise and lack of food. Another reason is that fasting can trigger a dramatic increase in human growth hormone (HGH), also known as the “sleep hormone.” Recent research has found an HGH rise of 1,300 percent in women and 2,000 percent in men while fasting!

The combination of fasting and exercise maximizes the impact of cellular factors and catalysts (cyclic AMP and AMP kinases), which force the breakdown of fat and glycogen to produce energy.

That is why training on an empty stomach will effectively force your body to burn fat. Exercise and fasting also produce acute oxidative stress, which keeps muscle mitochondria, neuro-motors, and fibers intact. (You may have heard of oxidative stress in a negative way before, and in fact, when it is chronic it can lead to disease. But acute oxidative stress, such as occurs due to brief intense exercise or periodic fasting, actually benefits your muscles)

Benefits for health and for bodybuilding

Since then, numerous studies support its countless health benefits:

  • Regulation of blood levels of glucose, insulin, triglycerides, LDL cholesterol, etc.
  • Regulation of blood pressure. Reduces the risk of cardiovascular diseases.
  • Regeneration and care of the nervous system. Brain anti-aging effect.
  • Promotes lipolysis (fat burning).
  • Reduces oxidative stress.
  • Reduces appetite and regulates hunger

In recent years, numerous ways of practicing FI have been proposed. Actually it is a very variable method that can be included in our day to day depending on our lifestyle, work rhythm, training, etc. Some examples can be:

  • Fasting for 16-18 hours (counting the hours of sleep). Two meals a day.
  • 24-hour fast. Only one meal a day.
  • 24-hour fast alternated with 24-hour eating ad libitum (Alternative Day Fasting or ADF).

The IF that best suits our lifestyle is intermittent fasting within the same day (16-18 hours), although everyone can try what suits them best. It is quite likely that the health benefits of IF are due to hormesis, so each one has to assess what stress (also psychological) it produces in their body.

Teacher Training

The Child Sexual Abuse Assessment Interview in the Forensic Setting

FUNIBER organizes the webinar “Child Abuse Assessment Interview” to explain the characteristics of the investigative interview to detect cases of sexual abuse in children.

According to the World Health Organization (WHO), one in 5 women and one in 13 men report having suffered sexual harassment in childhood. But child abuse can still occur in many ways besides sexual harassment, but also through psychological harassment, inattention, commercial exploitation and other types that can harm the health, development and dignity of the child.

According to WHO, there is a difficulty in controlling this situation due to the diversity of related factors, also depending on each country and its policies. But there is consensus in prevention and intervention programs, in case a case is detected.

Recognizing cases at an early stage and providing ongoing assistance to victims and their families can help reduce the recurrence of abuse and alleviate the potential emotional and physical consequences for the child.

WHO recommends that these interventions be carried out within the framework of public health and can focus on four phases:

– The definition of the problem

– Identification of causes and risk factors

– The creation and testing of interventions aimed at minimizing risk factors.

– The dissemination of information on the effectiveness of interventions and the expansion of the application of interventions of proven effectiveness.

The Child Abuse Assessment Interview

Once the problem is detected, justice begins. For the total clarification of the facts, the children must be duly evaluated through research interviews. The objective is to obtain the relevant information so that the court can make the appropriate legal decisions.

Next November 11, FUNIBER organizes the webinar “Child Abuse Assessment Interview”, with Luis Jiménez Romero, Director of the Master’s Degree in Criminalistics and the Master’s Degree in Criminal Psychology, both programs awarded by the European University of Atlántico (UNEATLANTICO-Espanha) and promoted by FUNIBER through the Training Scholarship program.

Luis Jiménez has experience as a forensic psychologist, he is General Director of the School of Criminology of Catalonia.

During the webinar, Jiménez will discuss what are the characteristics of this type of interview, what he expects from the interviewer, what are the appropriate questions for the developmental level of each child and what may be the most effective strategies to interview children in this situation.

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