ZMA tana da ɗaya daga cikin labarun da suka fi naɗa a fannin kari

ZMA haɗin zinc, magnesium da bitamin B6 ne da ake sha a daren dare kafin kwanciya. Ta fito a farkon shekarun 2000 tare da ikirarin ƙara testosterone da ƙarfafa jiki, an kuma danganta ta da husumin BALCO ta hanyar Victor Conte, mai ƙirƙirar sa. Wani bincike na farko da aka yi a ‘yan wasan ƙwallon ƙafa na jami’a ya ba da rahoton manyan ci gaba, lamarin da ya ƙara tayar da hayaniya. Sai gwajin da aka fi mai da hankali a kai – a cikin maza masu horon juriya – ya zo ya nuna babu wani tasiri.

Wannan gwajin, da Wilborn da abokan sa suka gudanar, an wallafa shi a shekara ta 2004 a Journal of the International Society of Sports Nutrition. Har yanzu ana ɗaukar sa a matsayin ma'aunin gaskiya ga duk wanda ke neman canji a hormone ko tsoka ta hanyar kari.

Menene ZMA a Haƙiƙa?

ZMA na nufin Zinc Magnesium Aspartate. Kasuwancin sa ya ba da shawarar shan sa minti 30‑60 kafin kwanciya. Tallace‑tallacen suna bayyana cewa zinc da magnesium suna taka rawa a ɗaruruwan enzymatic, kuma ‘yan wasa masu horo mai tsanani kan rasa su ko kuma ba su cinye isassun su ba. Cire su da daddare, in ji ka'ida, zai taimaka wa murmurewa da yanayin hormone da ke haifar da girman tsoka, musamman testosterone.

Tallace‑tallacen sun yi amfani da wani bincike na farko da aka yi a ‘yan wasa na ƙwallon ƙafa a Amurka, inda aka ba da rahoton ɗaga testosterone da ƙaruwa a ƙarfi tare da ZMA. Wannan sakamakon an yawaita ambaton sa a tallan kari, amma wani bincike guda ɗaya a cikin wani rukuni na musamman bai tabbatar da sakamakon a ko'ina ba. Gwajin Wilborn an tsara shi ne don auna wannan ikirarin a fili.

Tsarin Gwajin

Masu binciken sun tara maza 42 masu horon juriya. Sun kasance a matsakaicin shekaru 27, tsayin kusan 178 cm da nauyin 85 kg, tare da kimanin kashi 18.6 % na kitse a jiki. An daidaita mahalarta bisa ga ƙimar ƙarfi ba tare da la’akari da kitse ba, sannan an raba su bazuwar a gwaji ɓoye‑biyu, inda suka karɓi ZMA ko placebo (dextrose) kafin su kwanta. Dukkan rukuni biyu sun bi shirin horo na juriya da aka tsara tsawon makonni takwas.

An yi gwaje‑gwaje a matakai uku: a farkon gwaji, a mako na 4, da a mako na 8. Jerin gwaje‑gwajen ya haɗa da:

• Kimanta jiki ta hanyar DXA (dual‑energy X‑ray absorptiometry)
• Ƙarfi ta hanyar max ɗaya‑repetition (1RM) a bench press da leg press
• Juriya ta tsoka a manyan lifts na sama da ƙasa
• Ƙarfi na anaerobic ta gwajin Wingate na keke
• Aikin jini da ya ƙunshi matakin zinc da magnesium, hormone na anabolic da catabolic, da alamu na lafiya gaba ɗaya

An yi nazari da repeated‑measures ANOVA, wanda ya dace da kwatanta canje‑canje a lokacin tsakanin rukunai.

Sakamako: Babu Wani Amfani

Ɗan ƙaramin tasiri da aka gani a bangaren ZMA shi ne serum zinc. Ya tashi kashi 11‑17 % a rukuni na ZMA, amma bambancin bai kai matakin ƙididdiga ba (p = 0.12). Don haka ko da mafi sauƙin tasirin da ake sa ran – ƙara zinc a jini – bai bambanta rukunin ba.

Abin da ya biyo baya ya kasance a sarari. Marubutan sun ba da rahoton babu wani bambanci mai muhimmanci a tsakanin rukunai a:

• Hormone na anabolic ko catabolic, ciki har da testosterone
• Kimar jiki (lean mass)
• 1RM a bench press da leg press
• Juriya ta tsoka a manyan lifts
• Ƙarfi na aerobic

Marubutan suka ƙare da cewa shan ZMA yayin horo ba ya bayyana yana ƙara wa masu horon juriya wani ci gaba. Dukkan rukuni biyu sun samu ƙaruwa sakamakon horon da kansu, amma ZMA ba ta ƙara wani abu da a ke gani ba.

Rashin Isasshen Sinadaran Ba Ya Nufin Babu Amfani

Ya zama kuskure a ɗauki wannan binciken a matsayin hujja da ke nuna cewa zinc da magnesium ba su da amfani. Gwajin kawai ya nuna cewa ƙara ZMA ba ya ƙara sakamakon horo a maza da suka riga sun horar, kuma amsar ita ce a’a.

A cikin yanayin gina jiki gaba ɗaya, mutanen da ke da ƙananan matakan zinc ko magnesium na iya kasancewa a wani yanayi daban. Gyara ƙarancin sinadaran na iya zama muhimmi ga lafiya, kuma ƙarancin zinc yakan shafi aikin hormone. Wannan takarda ba ta nuni da cewa ZMA na taimaka wa masu horo da ke da ƙarancin sinadarai ba. Ba a tsara ta don amsa wannan tambaya, kuma taƙaitaccen bayani ba ya jaddada sakamakon dangane da ƙaranci. Fahimtar da ta dace ita ce: ƙara sinadarai da kake samu da isasshe ba zai haifar da ƙara aikin motsa jiki ba. Idan kana zargin kana da ƙaranci saboda cin abinci marar cikawa, yawan zufa ko rashin ƙarin kalori, matakin farko shine duba abincinka da la'akari da yin gwajin jini.

Iyakokin Binciken

Wannan gwaji ya ɗauki makonni takwas a cikin maza 42 da suka riga sun horar. Sakamakon ba zai iya aapply ga mata, manya, masu farawa, ko mutanen da ke cikin tsananin cin kalori ba. Hakanan ya gwada samfurin kasuwanci guda ɗaya. Duk da haka, gwajin yana da ɓoye‑biyu, an yi da placebo, kuma an yi amfani da ma'aunin da suka haɗa da DXA da jerin gwaje‑gwajen aiki iri‑iri. Wannan ya ba shi ƙarfi fiye da tallace‑tallacen da suka dogara da binciken ƙwallon ƙafa na farko.

Abubuwan Da Ya Kamata Ka Yi Lura Da Su

• Kada ka sayi ZMA a matsayin maganin ƙara testosterone. A wannan gwaji, ba ta canza testosterone ko wani hormone da aka auna ba.
• Kada ka yi tsammani ZMA zai kawo ƙaruwa a ƙarfi ko girma. 1RM, juriya, ƙarfin anaerobic da lean mass duk sun kasance ba su canza ba idan aka kwatanta da placebo.
• Mayar da hankali kan manyan abubuwa. Horon ci gaba, isasshen furotin da kalori, da bacci mai kyau suna da hujjoji mafi ƙarfi.
• Samu sinadarai daga abinci da farko. Nama, ƙwai, wake, gyada, alayyahu, hatsi cikakke da ganye masu gina jiki na samar da zinc da magnesium. Idan kana zargin rashin su, ka yi gwajin jini maimakon tunani kawai.
• Ka yi hankali da sakamako na farko da sauri. Bincike guda ɗaya, musamman wanda aka yi amfani da shi don tallata samfur, yana buƙatar a sake gwada shi kafin ka yarda da sakamakonsa.

Source

Wilborn et al. (2004). Effects of Zinc Magnesium Aspartate (ZMA) Supplementation on Training Adaptations and Markers of Anabolism and Catabolism. Journal of the International Society of Sports Nutrition. DOI: 10.1186/1550-2783-1-2-12 | PubMed: 18500945