ZMA (zinc monomethionine asparate and magnesium asparate) is a supplement that combines zinc, magnesium, vitamin B6 and asparate in a specific formula to aid in boosting testosterone levels and muscle recovery.

ZMA can boost testosterone production by up to 30%, strength by up to 11%, and improve muscle mass and recovery after exercise.  The basis for these claims is that the supplement corrects underlying zinc and/or magnesium deficiencies, thus normalizing various body processes and improving testosterone levels.  Zinc is needed for growth, cell production and testosterone production.  A zinc deficiency may reduce the body's anabolic hormone levels and adversely affect muscle mass and strength. Magnesium helps reduce levels of stress hormone cortisol (high levels are produced during periods of intense training), which would otherwise promote muscle breakdown.  A magnesium deficiency may increase catabolism.  ZMA supplements may therefore help increase anabolic hormone levels and keep high levels of cortisol at bay correcting a zinc and magnesium deficiency.

Consuming essential amino acids such as leucine activates metabolic pathways that trigger the mTOR pathway in muscle cells, which turns on protein synthesis.  Until recently, scientists could only tentatively make these recommendations because they never established a cause and effect relationship between leucine and mTor.  University of Texas Medical Branch researchers found a direct link between leucine administration and mTOR activation.  This is extremely important information for bodybuilders, because it shows that leucine availability is critical for muscle growth.

After an intense workout, consume a supplement containing essential amino acids particularly those high in the amino acid leucine.  Leucine turns on pathways that make muscle grow, and supply building blocks for building new protein.  (Journal of Nutrition, 141:  586-562, 2011)

The active ingredient in nitric oxide (NO) supplements is L-arginine, a non essential amino acid, made naturally in the body.  It is usually sold as arginine alpha keto-glutarate (A-AKG) and arginine keto iso-caproate (A-KIC).  This amino acid is necessary for the normal function of the pituitary gland.  Along with ornithine, phenylalanine, and other neurochemicals, arginine is required for the synthesis and release of the pituitary gland's growth hormone.

Arginine is an amino acid that is readily converted to NO in the body.  NO is a gas that is involved in vasodilation, which is the process that increases blood flow to muscles, allowing better delivery of nutrients and oxygen.  The idea behind the NO boosting supplements is to use L-arginine, A-AKG and A-KIC to increase the production of NO to bring greater influx of nutrients and oxygen to the muscles, causing a better pump when lifting weights, and increased recovery and muscle growth.

Probiotics are live microorganisms in most cases, bacteria that live in the body and are necessary for health, specifically via their positive impact on digestion and other internal processes.  Humans are born with a natural array of these digestive bacteria and you increase and replenish stores by eating naturally fermented foods, including natural yogurt, kefir and sauerkraut.  Recent research demonstrates probiotics have other valuable effects over and above aiding digestion.  In fact, scientists have shown lactobacillus acts as an anticancer and anti-inflammatory agent, provides immune system support, and functions as a powerful antioxidant booster.

For bodybuilders in particular, probiotics even offer defined exercise-related benefits.  According to a study published in Current Microbiology, researchers from Italy have very recently shown probiotics substantially prevent oxidative stress under periods of intense training. The researchers noted intense training, as expected, led to high levels of reactive oxygen metabolites.  The results showed, however, that the subjects who received probiotics supplements were protected from oxidative stress.  This outcome seemed to occur because of an interaction between probiotic supplementation and exercise, as plasma antioxidant levels rose with exercise.  The strong antioxidant activity exerted by the probiotics neutralized the effects of reactive oxygen species.

The evidence shows elevated levels of reactive oxygen species can limit production of nitric oxide (a vasodilator) and lead to vascular dysfunction.  Therefore, from a performance perspective, keeping antioxidant stress low may go a long way toward ensuring adequate blood flow to working muscles.

Article taken from the August 2011 issue of Musclemag