O ZMA é um suplemento que tem ganhado cada dia mais espaço entre os bodybuilders. Esse foi desenvolvido especialmente para as pessoas que estão em busca do corpo perfeito e de uma vida saudável, uma vez que dá mais energia e disposição para os treinos e ainda mantém o organismo equilibrado.

Muitos atletas de alta performance também têm feito uso deste suplemento devido aos benefícios obtidos por ele.

Acompanhe a seguir a composição, benefícios, para que serve, como tomar, efeitos colaterais, dentre outras informações sobre ZMA.

O que é

O ZMA é um produto utilizado na suplementação alimentar, composto por:

  • Aspartato monometionina de zinco;
  • Aspartato de magnésio;
  • Vitamina B6.

Esta combinação tem sido utilizada por atletas para a obtenção de um melhor rendimento durante os treinos e competições, construção de massa magra e produção hormonal.

Suplemento ZMA
ZMA Pro da Universal Nutrition

Para que serve um suplemento ZMA

O ZMA é um suplemento serve para…

  • …pessoas desejam ganhar massa muscular, mas que possuem dificuldade;
  • …pessoas que possuem baixos níveis de testosterona;
  • …pessoas que sofrem com cãibras e dores musculares;
  • …pessoas que sofrem de insônia.

Esses são os 4 principais motivos que levam pessoas a tomar ZMA.

Benefícios do ZMA

São inúmeros os benefícios obtidos através da suplementação com este produto. Veja a seguir os principais deles.

  • Recuperação e construção muscular: isto porque, o zinco é um composto essencial para a síntese de proteínas, que por sua vez são as formadoras dos músculos;
  • Prevenção ao déficit de nutrientes: o ZMA é uma excelente fonte de zinco e magnésio, que muitas vezes se tornam deficitários na dieta das pessoas, comprometendo assim o bom funcionamento do organismo;
  • Melhoria no sistema imunológico: o zinco também atua na manutenção do sistema imune, tornando-o mais forte e, portanto, menos suscetível a doenças.
  • Aumento dos níveis de testosterona: A ingestão deste suplemento é capaz de aumentar os níveis de testosterona do organismo. Em um estudo realizado com jogadores de futebol, com a utilização de ZMA, o nível deste hormônio aumentou 30% em apenas oito semanas. Com o aumento do hormônio, a força dos homens submetidos a experiência, aumentou em 2,5 vezes.
  • Melhora na qualidade do sono: isto é possível devido à alta concentração de magnésio no ZMA. Estudos revelaram que este mineral é capaz de estender as fases 3 e 4 do sono, que são as que imprescindíveis para a qualidade do mesmo.
  • Regulação dos níveis dos hormônios da tireoide: para quem não sabe, os hormônios da tireoide estão intimamente ligados no processo de metabolismo do organismo. Sendo assim, a falta destes poderá comprometer a perda gordura. O ZMA, é capaz de manter estes hormônios em seus níveis ideais e assim, garantir o bom funcionamento do organismo.
  • Redução do catabolismo: isto é possível devido a concentração de zinco e magnésio contida no suplemento. O catabolismo é um processo indesejado para que busca a hipertrofia muscular, visto que, este permite a quebra do tecido muscular, e o que se deseja é exatamente o contrário.
  • Diminuição da retenção hídrica: sim, o ZMA possui ação diurética, devido a estabilização os níveis de magnésio e vitamina B6 do organismo, que são responsáveis pelo controle de líquidos nas vias linfáticas. Este benefício tem chamado bastante a atenção das mulheres que fazem uso de anticoncepcional.

Como tomar

Suplementos ZMA são vendidos em poptes que contém cápsulas. A dosagem recomendada é de 3 cápsulas para os homens e de 2 cápsulas para as mulheres.

Recomenda-se a ingestão meia hora antes de ir dormir.

As cápsulas deverão ser ingeridas preferencialmente de estômago vazio, a fim de garantir uma maior absorção dos nutrientes.

Cuidados

Não é recomendado a ingestão de ZMA junto com outros suplementos que contenham cálcio em sua composição. O cálcio dificulta a absorção do zinco, e este mineral é um dos responsáveis pelos benefícios do suplemento.

Durante a administração do ZMA deve-se evitar também o consumo de alimentos contendo leite e derivados, pois os mesmos também são fonte de cálcio.

O álcool e a nicotina são duas substâncias que diminuem a concentração de zinco do organismo. Sendo assim, se você resolver fazer uso deste suplemento, bebidas alcóolicas e cigarro deverão ser riscadas de sua lista de consumo. Isto será bom inclusive, para a adoção de uma vida mais saudável.

Efeitos colaterais

Se o suplemento for utilizado na dosagem recomendada, mencionada acima, não trará efeitos colaterais significativos ao organismo.

Entretanto, a utilização exagerada de ZMA poderá causar alguns problemas ao nosso organismo. Altas dosagens de ZMA poderão causar os seguintes efeitos colaterais:

  • Distúrbios no sono;
  • Diarreia;
  • Cãibras;
  • Náuseas;
  • Problemas neurológicos;
  • Carência de cobre;
  • Queda da imunidade;
  • Diminuição da quantidade do colesterol bom (HDL).
  • Aumento de mamas nos homens;
  • Aumento de pelos no corpo das mulheres.

Como sempre lembramos, é de extrema importância ingerir apenas a quantidade recomendada por um médico ou nutricionista ou pela caixa/pote/bula de um suplemento ZMA.

Contraindicações

O uso de ZMA é contraindicado para mulheres grávidas, lactantes e crianças. Para pessoas que possuem doenças crônicas, tais como hipertensão ou diabetes, a sua utilização deverá ser indicada e acompanhada por um médico.

ZMA é bom?

Sim, de maneira geral pode-se dizer que são muitos os benefícios obtidos através da suplementação com ZMA, sendo assim o seu uso é recomendado e viável.

No entanto, existe uma polêmica envolvendo o ZMA suplemento, a qual diz que estudos realizados com atletas que foram submetidos a suplementação com este produto não tiveram os resultados esperados. A partir desta notícia, muitas pessoas deixaram de utilizar o produto.

Toda suplementação é válida, as pessoas conseguem através desta obter os resultados mais rápidos, o que faz com que elas tenham mais ânimo e vontade de realizar seus treinos.

Entretanto vale mencionar que, os mesmos resultados poderão ser obtidos simplesmente através da adoção de uma dieta balanceada e de treinos frequentes. Isto é importante dizer para as pessoas que temem que os suplementos façam “mal” a sua saúde.

Independente de usar suplementos ou não, o importante é não esquecer de cuidar de seu corpo. Adote uma dieta equilibrada, busque praticar atividades físicas regularmente, tire sempre um tempo para estar junto de pessoas que gostam e que se importam com você e seja feliz.

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