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.


Tribulus Terrestris in Bodybuilding

The Tribulus terrestris is a plant that grows in tropical climates. The part of the plant that is of greatest interest is at the root. This plant has been used throughout the world for a variety of ailments. It has been used as a diuretic, antiseptic, anti-inflammatory supplement, and as a mood-enhancing tonic.

Like all herbs, Tribulus contains many active ingredients. However, the most important ingredient is its saponins – specifically protodioscin saponin – It is currently believed to be the main active nutrient derived from Tribulus. The most notable advantage of Tribulus terrestris is its use in the treatment of sexual deficiencies. It has been used in Asia and Bulgaria for years to treat libido and infertility problems. Tribulus terrestris is a non-hormonal herb that restores and improves libido in men, as well as enhancing and prolonging (no pun intended) the duration of erections. Tribulus terrestris increases the number of sperm and their mobility.

Tribulus Terrestris en el Culturismo

Use of Tribulus Terrestris in bodybuilding

Tribulus terrestris increases testosterone levels through an increase in luteinizing hormone (LH). LH is the hormone that signals the body to start making natural testosterone. There is a study that included 20 people who took 750 mg per day of tribulus terrestris. LH was shown to rise from 14.38 ml / U / ml to 24.75 ml / U / ml (which is a 72% increase in LH). Free testosterone ranged from 60 ng / dl to 84.5 ng / dl (which is a 41% increase). These increases in testosterone are of great interest to bodybuilders. These 20 people experienced increases in muscle size, endurance, and strength.

If Tribulus affects testosterone levels, you can do so by increasing luteinizing hormone (LH) and follicle-stimulating hormone (FSH). Tribulus may also significantly lower blood glucose levels .

Dosage and how to take tribulus terrestris

Look for a Tribulus terrestris extract that is standardized to no less than 6% protodioscin and between 40% and 45% total saponins. If possible, the plant from which the supplement is derived comes from Turkey, Macedonia and Bulgaria.

The correct dose of Tribulus is between 6.3 and 8 milligrams of protodioscin per kilo of body weight per day.

Side effects of tribulus terrestris

Tribulus has been in use for a long time, and studies have found no adverse side effects of Tribulus. Again, one of the main benefits of Tribulus is that it is not a hormone and only helps increase testosterone by increasing the level of luteinizing hormones (LH). The only adverse side effect experienced is an upset stomach, which can be helped if taken with food.


  • Consider mixing a ZMA product with tribulus terrestris. The anabolic mineral formula consists of Zinc Monomethionine Aspartate, Magnesium Aspartate, and Vitamin B-6. Lorrie Brilla, PhD, reported that ZMA significantly increased free testosterone levels and muscle strength in NCAA soccer players in 1999.
  • Some people experience an upset stomach when taking T. terrestris. To minimize the chance of this happening, take the supplement with food. Don’t give up on intense training and a healthy lifestyle instead of supplements. Supplements are just that: They help supplement your earnings. Products that make lavish claims for muscle gain or decreased body fat levels should be questioned.
  • The data on Tribulus are not conclusive yet, but they are still promising. The current deficiencies may simply reflect a lack of research to dial in the correct dosage and conditions to optimize the testosterone response. Only time will tell.
  • I have personally used it several times and have not noticed gains in strength or muscle size. There is a lot of talk about this product, but honestly it seems like a waste of money to me.
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