Nutrients for a Stronger Athletic Body

Zinc, magnesium and vitamin B6 are essential nutrients used by strength athletes such as bodybuilders to replenish lost nutrients. A double blind, randomized study was conducted to determine the effect of a novel zinc and magnesium formulation B6 (as ZMA®, from InterHealth Nutraceuticals) on anabolic hormone levels and strength in athletes.²³ Subjects were supplemented with ZMA or a placebo for eight weeks. The total and free testosterone levels in serum increased in the ZMA group by 32.4 percent and 33.5 percent, in contrast to the placebo group which decreased by 10.5 percent and 10.2 percent.

Another study from the same group of researchers investigated the effects of dietary magnesium (Mg) on strength development during a double blind, seven-week strength training program in 26 untrained subjects, 18 to 30 years old.²⁴ The control received a placebo and the magnesium group received a supplement to bring Mg intake, including diet, to 8 mg/kg body weight/d. Both groups gained strength, however, results indicated a significant increase for the Mg group compared to the control group in absolute T, relative T adjusted for body weight and relative T adjusted for lean body mass when pre values were used as the covariate. The Mg group was consistently greater than the control group, leading the study’s authors to hypothesize that magnesium’s role may be at the ribosomal level in protein synthesis.