Researched
and Composed by
Jacob Wilson, BSc. (Hons), MSc. CSCS
Introduction
Testosterone
is
perhaps
the
most
awesome
substance
in
our
bodies.
This
hormone
has
been
offered
as
an
explanation
for
all
the
infamies
of
mankind.
For
why
they
start
street
fights
and
civil
wars,
throw
chairs
across
the
room
during
sporting
events,
drive
too
fast,
grunt,
yell
and
essentially
conquer
whatever
is
in
their
reach.
Hey,
what's
not
to
like?
However
as
bodybuilders
we
are
mainly
concerned
with
its
anabolic
properties.
Without
it,
all
our
efforts
in
the
gym
would
be
an
exercise
in
futility!
You
could
pound
away
in
the
weight
room
for
hours
daily
and
not
gain
a
thing
without
this
hormone.
However
the
reverse
is
also
quite
true--the
more
testosterone
our
body
produces
the
greater
our
gains
will
be
in
the
gym.
When
we
are
not
producing
an
optimal
amount
our
gains
will
without
a
doubt
suffer
the
consequences.
With
this
in
mind
a
bodybuilder
must
do
everything
in
his
or
her
power
to
keep
their
t-levels
peaked.
This
way
we
can
be
leaner,
meaner
and
all
around
closer
to
our
goal
of
being
finely
tuned
bodybuilding
machines!
Optimized
Testosterone
Levels
Its
a
plain
fact,
if
you
are
deficient
in
one
area,
whether
that
be
protein
intake,
vitamin
intake,
mineral
intake
or
sleep
something
is
going
to
suffer!
Period!
Whether
that
be
your
growth
hormone
or
testosterone
levels.
There
are
two
particular
trace
minerals
in
particular
that
I
will
discuss
today.
I
do
this
because
they
have
such
a
profound
effect
on
our
ability
to
get
gains
from
training.
The
first
is:
Zinc
If
you
are
deficient
in
this
mineral
you
are
seriously
sabotaging
your
efforts!
A
deficiency
will
noticeably
decrease
muscle
strength
and
endurance!
Zinc
literally
promotes
healing,
tissue
repair,
and
muscle
growth.
And
as
I
was
discussing
earlier
it
helps
to
optimize
and
increase
Insulin-Like
Growth
Factor
1,
Growth
Hormone,
and
the
all
mighty
Testosterone!
In
addition,
many
of
the
enzymes
that
prevent
the
buildup
of
lactic
acid
(the
"fatigue
acids")
require
zinc.
Doesn't
sound
like
something
you
want
to
mess
with
does
it?
Exactly!
The
second
trace
mineral
is:
Magnesium
A deficiency in this mineral will decrease oxygen delivery to your muscle tissue. Magnesium promotes
muscle strength and endurance. What is really exciting is that it also is proven to promote relaxation.
Magnesium also activates enzymes necessary for the metabolism of carbohydrates and amino acids.
This is also something you do not want to find yourself deficient in.
The Facts!
That
being
said,
several
studies
conducted
by
the USDA show that 68% of self-selected diets contain
less than two thirds of the RDA for zinc and 39% contain less than two thirds of
the RDA for magnesium!
Those
are
studies
that
have
been
run
on
average
people
who
do
not
lead
active
lives.
To
compound
this
stat
an
athlete
has
been
shown
to
deplete
zinc
and
magnesium
levels
at
a
much
higher
rate
than
the
non
active
person.
For
example,
there
was
a
study
conducted
called
"Strenuous
Running."
The
runner's
daily
losses
of
zinc
were
50%
greater
on
a
run
day
compared
to
a
non-run
day.
(2)
In
addition,
in
a
study
called
"Biochemical
Indices
of
Selected
Trace
Minerals
in
Men:
Effect
of
Stress,"
blood
levels
of
zinc
and
other
trace
minerals
were
determined
in
66
men
before
and
after
a
five-day
period
of
sustained
physical
and
psychological
stress.
Zinc
levels
decreased
by
33%!
A Solution
An
easy
solution
would
be
to
simply
supplement
with
these
two
minerals.
However
there
are
some
rules
to
the
procedure.
a.
take
it
30
minutes
before
bed
on
an
empty
stomach
(
you
should
digest
at
least
1-2
hours
before
taking
this
supplement
)
The
reason
why
I
say
to
take
it
30
minutes
before
bedtime
is
because
zinc's
effect
on
healing,
tissue
repair,
and
muscle
growth
is
maximized
during
sleep.
The
largest
daily
burst
of
natural
growth
hormone
occurs
during
stage
3
and
4
sleep
(about
an
hour
and
a
half
after
going
to
sleep).
Insulin,
testosterone,
zinc,
and
magnesium
increase
the
effect
of
growth
hormone.
So,
this
is
the
time
you
want
zinc
and
magnesium
at
a
peak
level
in
the
bloodstream.
b.
The
dosage
should
consist
of:
Magnesium:
450mg,
Zinc:
30mg
c.
Do
not
take
anything
that
has
calcium
in
it
with
zma!
Calcium
competes
ferociously
with
the
absorption
of
it!
Studies
There
have
been
quite
a
few
studies
showing
increased
test
and
growth
hormone
levels
threw
the
supplementation
of
ZMA.
I
have
taken
the
liberty
of
including
one
of
those
studies
in
our
archives.
You
can
view
it
by
clicking
here
Overview
Of
Supplementation
1.
Increased
muscle
strength
and
endurance.
2.
A
decrease
in
muscle
cramps
and
pulls.
3.
Faster
healing
and
recovery
from
injuries.
4.
Improved
concentration
and
alertness.
5.
Decreased
water
retention.
6.
Deeper
relaxation
during
sleep
Conclusion
There
is
only
one
way
to
train!
And
that
is
to
go
200
percent
every
time
you
hit
the
gym,
Period!
However
with
this
attitude
comes
a
responsibility
to
optimize
recovery.
We
need
to
pay
attention
to
areas
that
lack
in
our
diets!
Today
I
discussed
just
one
of
them.
An
area
that
if
neglected,
will
noticeably
slow
our
gains.
Which
for
any
serious
athlete
is
unacceptable!
Jacob
Wilson
jwilson@abcbodybuilding.com
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