[quote]ibizan wrote:
Curodd wrote:
Poliquin states that 99% of atheltes he was taken samples from are defficient in zinc. the number range for magnesium varies, and from my understanding the B6 is simply to help the uptakes of the magnesium or zinc, cant recall. anyway Dr. mauro dipasquale also talks about taking additional zinc for the same reasons in his book anabolic diet. I believe the recomendation is 50mgs in addition to your MV and if defficient an additional 50mg
I’m not saying there’s no benefit in zinc supplementation but that assumes there’s a deficiency and even then the research isn’t conclusive. Here are few studies that you may want to check out:
Brila LR and Conte V. Novel Zinc and Magnesium Formulation ( ZMA) Increases Anabolic Hormones and Strength in Athletes. JEPonline. 2000 Oct;3(4):26-36.
PrasadAS, MantzorosCS, BeckFW, HessJW,Brewer GJ. Zinc status and serum testosterone levels of healthy adults. Nutrition. 1996 May;12(5):344-
8.
Singh A,Day BA,DeBolt JE, et al. Magnesium, Zinc and Copper status of US Navy SEAL Trainees. AmJ ClinNutr.1989 Apr;49(4):695-700.
Telford RD, Catchpole EA, Deakin V, et al. The effect of 7 to 8 months of vitamin/mineral supplementation on the vitamin and mineral status of athletes. IntJ SportNutr. 1992 Jun;2(2):123-34.
BTW, Poliquin uses melatonin (in cream form).
[/quote]
i am interested in looking at these studies, can you post a direct link?
[quote]eengrms76 wrote:
boss99er wrote:
Thats the main reason I wanted to try it…I usually sleep terrible. And I have heard that some guys didnt get the results the first night. I have only used it one night so I will give it a few nights to see if it kicks in. Hopefully it works…I would love to sleep better!!!
If you sleep really bad try adding in a 3mg tab of melatonin.[/quote]
I’d suggest valarian root before I’d suggest melatonin. I find that melatonin makes you way too dependent, whereas valarian just helps relax your mind and muscles. Thus, making it easier to fall asleep.
If you already get enough zinc/magnesium in your diet, you won’t notice any change, or at least I’d imagine. Also what someone else said about calcium… If you drink milk before bedtime, you’re wasting your $.
[quote]ibizan wrote:
Curodd wrote:
poliquin states that 99% of atheltes he was taken samples from are defficient in zinc. the number range for magnesium varies, and from my understanding the B6 is simply to help the uptakes of the magnesium or zinc, cant recall. anyway Dr. mauro dipasquale also talks about taking additional zinc for the same reasons in his book anabolic diet. I believe the recomendation is 50mgs in addition to your MV and if defficient an additional 50mg
I’m not saying there’s no benefit in zinc supplementation but that assumes there’s a deficiency and even then the research isn’t conclusive. Here are few studies that you may want to check out:
Brila LR and Conte V. Novel Zinc and Magnesium Formulation ( ZMA) Increases Anabolic Hormones and Strength in Athletes. JEPonline. 2000 Oct;3(4):26-36.
PrasadAS, MantzorosCS, BeckFW, HessJW,Brewer GJ. Zinc status and serum testosterone levels of healthy adults. Nutrition. 1996 May;12(5):344-
8.
Singh A,Day BA,DeBolt JE, et al. Magnesium, Zinc and Copper status of US Navy SEAL Trainees. AmJ ClinNutr.1989 Apr;49(4):695-700.
Telford RD, Catchpole EA, Deakin V, et al. The effect of 7 to 8 months of vitamin/mineral supplementation on the vitamin and mineral status of athletes. IntJ SportNutr. 1992 Jun;2(2):123-34.
BTW, Poliquin uses melatonin (in cream form).
[/quote]
Thanks for the info. I took ZMA years ago and got absolutely nothing out of it.
[quote]Curodd wrote:
i am interested in looking at these studies, can you post a direct link?
[/quote]
Most studies can be located in the PubMed database here: http://www.ncbi.nlm.nih.gov/sites/entrez . Some of them are open access, and can be read online/downloaded without paying a fee to the journal publisher. Others are not. Some can be found online for free if you dig around but I don’t know of any one subscription service for all of them.
When taking ZMA I feel more well rested in the morning. I feel my sleep is more deep then before. I don’t get weird ass dreams. Atleast none that I can remember. I just know I wake up with a feeling of being well rested. Even if its shorter then normal sleep. SOmetimes I have to force myself back to sleep on the weekends while taking it.
I find ZMA is kinda like a double edged sword. I honestly dont know if it has been helping my sleep. i dont take it religiously, only every once and a while. id say 1/3 of the times i take it i wind up getting a decent night sleep, just i wake up in the morning to a vivid dream and wind up not getting back to bed. Sometimes im still tired and just cant get back. When this happens i often feel like i would have gotten more sleep if i didnt take it because i wouldnt have gotten that dream.
Im going to start experimenting with taking ZMA at different times in the day rather than just before bed. Ill keep updated if i feel any changes.
Lastly, i once had a question on dreams and someone on another forum explained it to me. Unfortunately I cant find his exact answer but he said something along the lines of sleep being like a a wave and we have dreams when we are at the point of the wave closest to waking up (making sense or no?)