%50 Placebo %50 Real Effect for the best supplements IMO.
most others %90 percent placebo effect IMO.
ANDREISDAMAN
I agree with you andreisdaman but there is still a slight effect to most of them but the net gain you notice cannot be attibuted to much more than placebo. Spend you $ how you wa't if you have it.
What about ZMA. Im interested to see what soundness and debussy have to say about ZMA. I have had some huge effects from it. Mostly incredible sleep and incredibly vivid dreams (can be very good or very bad lol) and when I wake up I feel like 100 bucks even if I didn't sleep more than 3-4 hrs it will feel like i was asleep for 8.
Effects of Zinc Magnesium Aspartate (ZMA) Supplementation on Training Adaptations and Markers of Anabolism and Catabolism.http://pharmiamuscle.com/pdf/effects_zinc.pdfhttp://www.ncbi.nlm.nih.gov/pubmed/18500945?ordinalpos=3&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_DefaultReportPanel.Pubmed_RVDocSum"ABSTRACT : This study examined whether supplementing the diet with a commercial supplement containing zinc magnesium aspartate (ZMA) during training affects zinc and magnesium status, anabolic and catabolic hormone profiles, and/or training adaptations. Forty-two resistance trained males (27 +/- 9 yrs; 178 +/- 8 cm, 85 +/- 15 kg, 18.6 +/- 6% body fat) were matched according to fat free mass and randomly assigned to ingest in a double blind manner either a dextrose placebo (P) or ZMA 30-60 minutes prior to going to sleep during 8-weeks of standardized resistance-training. Subjects completed testing sessions at 0, 4, and 8 weeks that included body composition assessment as determined by dual energy X-ray absorptiometry, 1-RM and muscular endurance tests on the bench and leg press, a Wingate anaerobic power test, and blood analysis to assess anabolic/catabolic status as well as markers of health. Data were analyzed using repeated measures ANOVA. Results indicated that ZMA supplementation non-significantly increased serum zinc levels by 11 - 17% (p = 0.12). However, no significant differences were observed between groups in anabolic or catabolic hormone status, body composition, 1-RM bench press and leg press, upper or lower body muscular endurance, or cycling anaerobic capacity.
Results indicate that ZMA supplementation during training does not appear to enhance training adaptations in resistance trained populations."
Serum testosterone and urinary excretion of steroid hormone metabolites after administration of a high-dose zinc supplement.http://www.ncbi.nlm.nih.gov/pubmed/17882141?ordinalpos=5&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_DefaultReportPanel.Pubmed_RVDocSumObjectives:To investigate whether the administration of the zinc-containing nutritional supplement ZMA causes an increase of serum testosterone levels, which is an often claimed effect in advertising for such products; to monitor the urinary excretion of testosterone and selected steroid hormone metabolites to detect potential changes in the excretion patterns of ZMA users.Subjects:Fourteen healthy, regularly exercising men aged 22-33 years with a baseline zinc intake between 11.9 and 23.2 mg day(-1) prior to the study.Results:Supplementation of ZMA significantly increased serum zinc (P=0.031) and urinary zinc excretion (P=0.035). Urinary pH (P=0.011) and urine flow (P=0.045) were also elevated in the subjects using ZMA. No significant changes in serum total and serum free testosterone were observed in response to ZMA use. Also, the urinary excretion pattern of testosterone metabolites was not significantly altered in ZMA users.Conclusions
:The present data suggest that the use of ZMA has no significant effects regarding serum testosterone levels and the metabolism of testosterone in subjects who consume a zinc-sufficient diet.-----------------------------
Now, Arnold Palmer, I'm not saying ZMA is bullshit. I'm glad you find it helpful, and the claims
by Lorrie Brilla are encouraging. (Though the funding of the research raises skepticism.):
Brilla, L.R., and Haley, T.F., "Effect of Magnesium Supplementation on Strength Training in Humans," J Am Coll Nutr 11.3 (1992) : 326-9.
Brilla, L.R., and Conte, V., "Effects of Zinc-Magnesium (ZMA) Supplementation on Muscle Attributes of Football Players," Med Sci Sports Exer 31.5 (1999).
http://faculty.css.edu/tboone2/asep/BrillaV2.PDFIn the study above, Brilla reported that ZMA supplementation in Western Washington University football players resulted in a 30% increase in testosterone, an increase in IGF-1, and a 250% increase in strength gains compared to the group that took a placebo. There are also no major side effects reported from ZMA use. Miraculous, indeed.
Here's the problem: ARE THERE OTHER STUDIES, BESIDES BRILLA'S THAT CLAIM THIS? I couldn't find any, but please forward them to me if you do. The first studies I posted in this reply do not confirm this, which raises skepticism. I'm giving you the benefit of the doubt, here, I just want you to show me some research besides Brilla's that confirms Brilla's claims.
Here are a few that favor zinc, but I'm wondering about ZMA supplementation in particular.:
Cordova, A., and Alvarez-Mon. M., "Behaviour of Zinc in Physical Exercise: A Special Reference to Immunity and Fatigue," Neurosci Biobehav Rev 19.3 (1995) : 439-45.
Haralambie, G., "Serum Zinc in Athletes in Training," Int J Sports Med 2.3 (1981) : 135-8.
Singh, A., et al., "Magnesium, Zinc, and Copper Status of US Navy SEAL Trainees," Am J Clin Nutr 49.4 (1989) : 695-700.
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Get critical; don't be a product of media hype. If you can show that ZMA does what Brilla claims it does
with research that is not Brilla's, I'll purchase some ZMA and take it. I certainly would want to if the findings are legit. The problem is, as I said, Brilla's studies are the one and only studies cited by companies attempting to sell this supplement and
there is research to suggest the findings on that study are not valid. Please prove this wrong. ZMA is a godsend for the natural bodybuilder if those claims are true...