ZMA Nightcap was developed for people who prefer a small fast acting 4
to 6 ounce glass of a delicious tasting drink before bedtime, instead of a
capsule form of their favorite ZMA Anabolic Mineral Support Formula. This
innovative new form of ZMA is the quickest method of delivery of the
original "Grow as you Sleep" formulation. ZMA is an effective new sports
performance product that has been clinically proven to increase anabolic hormone
levels and muscle strength in trained athletes. (1,2) ZMA is the first
"nighttime anabolic formula" developed specifically to enhance recovery by
improving sleep efficiency. Many athletes fail to realize how important it is to
get a deep and restful sleep. Anabolic hormone production and muscle growth are
maximized during sleep, so quality sleep is extremely important to athletes.
Do world-class athletes use ZMA?
World class athletes are reporting tremendous benefits from ZMA, in
the gym, as well as on the athletic field. For example, more than 250 NFL
players are currently taking ZMA. Lester Archambeau, starting defensive end for
last year's NFC Champion Atlanta Falcons, says he is "extremely satisfied with
ZMA. ZMA definitely helps me recover! I can tell when I take it and when I
don't. There is no doubt that it makes me sleep better." And when it comes to
the gym, the big Falcon claims, "I have much better endurance when taking ZMA."
Bryce Paup, Jacksonville Jaguar's multi-All Pro defensive end and 1995 Defensive
Player of the Year (he led the NFL with 17.5 sacks) has also been taking
advantage of ZMA. Paup says, "When I take ZMA, I sleep better and more soundly,
and I feel more rested when I wake up." And when it comes to the football field,
Paup claims, "The more I rest and the better I sleep, the better I perform on
the field."
In addition to the professional football players, more than 25 IFBB
pro bodybuilders have benefited from using ZMA. Flex Wheeler (1999 Arnold
Schwarzenegger Classic Champion) says "I can't believe how much better I feel
using ZMA. I have greater output. I'm stronger in everything. I wake up
very well rested, and my workouts have gone better!" Michael Ashley (1990 Arnold
Schwarzenegger Classic Champion) claims "ZMA is the most effective
recovery supplement I've used in my entire bodybuilding career! A deep and
restful sleep is the secret to maximizing the anabolic process."
Does exercise effect sleep?
Studies involving the effects of different types and duration of exercise on
sleep efficiency have yielded conflicting results. However, in a study of the
effects of power exercise on the sleep of a group of trained power lifters, the
tendency was for this type of more strenuous exercise to affect sleep adversely.
(3) Excessive training has also been reported to cause sleep disturbances as
well as mood changes, and the sleep disruption was greater at higher training
volumes. (4) In addition, long duration daytime exercise of moderate intensity
has been shown to decrease GH and testosterone production during nighttime
sleep. (5)
Does age effect sleep?
Sleep quality declines with age, with progressively less time in deep or slow
wave sleep (SWS), which occurs during the initial part of sleep. Age related
declines also occur in lean body mass, growth hormone (GH) and
insulin-like growth factor 1 (IGF-1). (6) In normal young adults, a major
burst of growth hormone occurs shortly after sleep onset, in association with
the first period of slow wave sleep. In men, approximately 70% of the daily
GH output occurs during this period of early sleep throughout adulthood. (7)
Extensive evidence also indicates the existence of a consistent relationship
between increased SW sleep (stages 3 and 4) and increased GH secretion
and, conversely, between awakenings and decreased GH release.
Pharmacological stimulation of SW sleep results in increased GH release, and
compounds which increase SW sleep represent a new class of GH secretion
stimulators.
How does ZMA effect sleep?
In a study of patients with mild or moderate sleep problems, it was found
that sleep efficiency was significantly improved with oral magnesium therapy.
(8) Researchers have also reported that chronic sleep deprivation causes
magnesium deficiency as well as decreased exercise tolerance. However, these
researchers also found that that the decreased exercise tolerance observed as a
result of sleep deprivation could be significantly improved by oral magnesium
administration. (9) ZMA contains magnesium aspartate, which is highly
bioavailable, and studies have shown this form to have a superior rate of
absorption compared to other forms. (10)
Does exercise effect testosterone levels?
First of all, it's a widely held misconception that exercise increases
testosterone levels. In fact, prolonged exercise decreases the production of
testosterone by approximately 10%.(11) Many studies have reported post-exercise
increases in serum testosterone levels, however, what they're measuring is only
a temporary false elevation. This is because exercise causes significant
decreases in plasma volume, hepatic plasma flow and the metabolic clearance rate
of testosterone. This is the reason it's extremely important to measure
testosterone levels in a rested state during the early morning as opposed to
post exercise. A large percentage of the testosterone secreted daily occurs
during sleep and levels peak during the early morning and decrease throughout
the day by 25% to an evening minimum. (12)
The following analogy may be helpful in explaining the effect of exercise on
testosterone levels. Imagine that there's a hose bringing testosterone into a
bathtub, which represents testosterone production, and you decrease the flow of
the hose by 10%, which represents the effects of exercise. If you restrict the
drain flow at the same time by 30%-a reduction in metabolic clearance rate of
testosterone-the level of testosterone will briefly appear to be elevated.
However, this is only a short-term effect of exercise and clearly represents a
false elevation.
Does age effect testosterone levels?
Testosterone levels significantly decline with age. Serum testosterone
concentrations were examined from over 4,000 military veterans and their
testosterone levels dropped by more than 30% from age 32 to age 44. (13) In
another study of over 1,400 men aged 20-60 years old, testosterone levels showed
a significant stepwise decrease with age (p < 0.001) starting with the early
adult years. (14)
How does ZMA effect testosterone levels?
The connection between zinc and testosterone has been known for more than 15
years now. For example, in a study published back in 1982, kidney failure
patients, who are typically zinc deficient, were supplemented with zinc for a
period of six months, and their testosterone levels increased by 85%. (15) In a
more recent study conducted in 1996 called "Zinc Status and Serum Testosterone
Levels of Healthy Adults", the researchers found that 30 mg per day of zinc
supplemented to the diets of healthy American men experiencing moderate zinc
deficiencies doubled their testosterone levels in 6 months. (16)
An independent study of ZMA was recently conducted at Western
Washington University under the direction of sports performance researcher,
Lorrie Brilla, Ph.D. A group of 12 competitive NCAA football players who took
ZMA nightly during an 8 week spring training program had over 30% increases
in free and total testosterone levels compared to more than 10% decreases in the
placebo group of 15. (1)
Does exercise effect growth hormone levels?
Single measurements of growth hormone are not very useful, so insulin-like
growth factor 1 (IGF-1) levels, which are protein bound and more stable, are
usually measured as an indicator of growth hormone status. Prolonged intensive
exercise leads to significantly reduced IGF-1 levels. In a study of 9 subjects
training as gymnasts, a 24% decrease in the IGF-1 concentrations were found
after 3 days of intensive exercise. (17) In another study of 38 young males
involved in a 5 week program of intense physical training, the subjects IGF-1
levels decreased by an average of 12%. (18)
Does age effect growth hormone levels?
Growth hormone levels significantly decline with age. It has been published
that growth hormone levels decline by 50% every seven years from age 21. (19)
For example, if your IGF-1 level at age 21 was 400 ng/mL, then it would
be at 200 ng/mL at age 28 , 100 ng/mL at age 35, and 50 ng/mL at age 42. So at
age 42, your IGF-1 level would be about 1/8 th of the level it was at 21 years
old.
How does ZMA effect growth hormone levels?
The chief synergists of growth hormone include zinc, magnesium, testosterone and
insulin.(20, 21, 22) Zinc supplementation has also been reported to have a very
positive effect upon IGF-1 levels in humans. For example, in a study of growth
retarded children, the zinc treated children's IGF-1 levels increased by 47%
after 1 month and 70% after 5 months of supplementation. (23) In the recent ZMA
study conducted by Dr. Brilla, the NCAA football players who took ZMA nightly
had a 3.6% increase in IGF-1 levels compared to a substantial 21.5% decrease in
the placebo group. (1)
How does ZMA effect muscle strength?
In addition to measuring the anabolic hormone increases in the football
players, Dr. Brilla measured their muscle strength and functional power
increases. Pre and post leg strength and power measurements were made using a
Biodex isokinetic dynamometer. The players who took ZMA nightly during
the 8 week period of intensive training had 2.5 times greater strength gains
than the placebo group. The muscle strength of the ZMA group increased
11.6% compared to a 4.6% increase in the placebo group. The ZMA group
also had two times greater functional power gains compared to the placebo group.
The functional power of the ZMA group increased 18.2%, in contrast to 9.4% for
the placebo group. (1,2)
How prevalent are zinc and magnesium deficiencies in athletes?
Zinc and magnesium deficiencies are common in the general
population and even more prevalent in athletes. Through an extensive search of
worldwide medical research data, we discovered that rigorous exercise and stress
results in significant bodily losses of zinc and magnesium. For example, in a
study called "Serum Zinc in Athletes in Training," serum zinc was determined in
160 training athletes-103 males and 57 females. In 23.3% of the males and 43% of
the female athletes, serum zinc was significantly below the "normal range."(24)
In addition, in a study called "Biochemical Indices of Selected Trace
Minerals in Men: Effect of Stress," blood (plasma) levels of zinc and other
trace minerals were determined in 66 men before and after a 5 day period of
sustained physical and psychological stress. Zinc levels decreased by 33%! (25)
In another study called "Magnesium, Zinc and Copper status of 270 US Navy Sea,
Air and Land (SEAL) trainees" conducted by the US Department of Military
Medicine, it was shown that the blood concentrations of magnesium and zinc were
significantly below the "normal range" for 23% and 24% of the trainees,
respectively.(26) Furthermore, in 1998, BALCO Laboratories tested the mineral
status of over 250 NFL players, including the entire Denver Broncos Super Bowl
championship team, as well as the entire Miami Dolphin team. Over 70% of the
players were either depleted or deficient in both zinc and magnesium.
The NCAA football players in the ZMA study also had reduced
baseline blood levels of both zinc and magnesium. However, eight weeks of ZMA
supplementation was very effective in optimizing their levels of these
elements, which resulted in dramatic increases in the anabolic hormone levels
and muscle strength of the athletes. (1)
Don't athletes get enough zinc and magnesium from foods?
The main reason for baseline deficiencies in the both the general population
and in serious athletes is that it's difficult to get proper amounts solely
through the intake of whole foods. USDA studies show that 68% of self-selected
diets contain less than two thirds of the RDA for zinc (27) and 39% contain less
than two-thirds of the RDA for magnesium. (28) While zinc and magnesium are
contained in a wide variety of foods, it's been my experience that athletes
don't acquire sufficient quantities through their normal diets. One reason may
be that foods high in these minerals aren't necessarily the most desirable. For
example, the best food sources for zinc include oysters and beef liver. These
foods just aren't consumed by most athletes, nor should they be.
Don't athletes get sufficient zinc and magnesium from their multiple
vitamin/mineral supplements?
In a study called "The effect of 7 to 8 months of vitamin/mineral
supplementation on the vitamin and mineral status of athletes," blood indicators
of eight vitamins (B1, B2, B6, C, E, A, B12, folate) and six minerals (Cu, Mg,
Zn, Ca, P) were measured in 86 athletes before and after a 7-to 8 month period
of training. (29) During this period, half consumed a multi-vitamin/mineral
supplement and a matched group took a placebo. Following the supplementation
period, blood indicators of B1, B6, B12 and folate status all increased, but
there were no effects of supplementation on the blood levels of any of the
minerals. Zero effect! This is because of the competitive and antagonistic
interactions that prevented absorption. The authors concluded that "7 to 8
months of multi-vitamin/mineral supplementation did not effect any of the blood
mineral levels".
Conclusion
ZMA is rapidly becoming the preferred natural testosterone boosting
supplement by many strength athletes. As more athletes begin to truly understand
the processes of maximizing recovery, anabolic hormone production and muscle
growth, they'll join those already spreading the ZMA gospel "You Grow As
You Sleep!" Please be advised that imitation Zinc Magnesium Aspartate
products are NOT THE SAME AS ZMA and may not produce the same results
obtained in the ZMA study.
ZMA was developed by Victor Conte, founder and director of BALCO
Laboratories in Burlingame, California, which has been in existence for more
than 18 years. BALCO specializes in mineral and trace element assessment
and performs research with elite Olympic and professional athletes. Victor
routinely provides consultation for several hundred elite athletes from a
variety of sports including football, baseball, bodybuilding, basketball,
tennis, hockey, track and field, swimming and soccer.
Supplement Facts
Serving Size Men: 3 Scoops 25g
Serving Size Women: 2 Scoops 17g
Servings Per Container Men:
Servings Per Container Women: 45
Amount Per 25g Serving
Calories 80
Calories From Fat 0
Total Fat 0g
Saturated Fat 0g
Cholesterol 0mg
Total Carbohydrate 21g
Dietary Fiber 0g
Sugars 4g
Protein 0g
Vitamin A 0IU
Vitamin C 0mg
Calcium 5mg
Iron 0mg
Sodium 85mg
Zinc 30mg
(As Monomethionine And Aspartate)
Magnesium (As Aspartate) 450mg
Vitamin B6 10.5mg
(As Pyridoxine Hydrochloride)
Other Ingredients:
Maltodextrin, Dextrose, Zinc Magnesium Aspartate, Natural & Artificial Flavor,
Potassium Citrate, Sodium Citrate, Acesulfame Potassium, Silica, Cellulose Gum,
Xanthan Gum, Carrageenan, Caramel Color, Sucralose.
ZMA Nightcap Directions
Take 3 scoops for men and 2 scoops for women mixed with 6 ounces of water,
preferably on an empty stomach.