Product Information
Nutrition X’s ZMA Pudding is designed to help aid restful sleep, increase testosterone levels and improve immune function . Nutrition X have combined a unique calcium reduced caseinate with our ZMA formula to maximize absorption of these nutrients and provide a slow release quality protein source to stop muscle breakdown at night.
Get the ideal bedtime nutritional support after a heavy day of training
Logic would say that getting enough sleep is important for optimal sports performance. Recent studies have found that that sleep deprivation can slow glucose metabolism by as much as 30 to 40% [1]. Results showed that after 4 hours of sleep per night glucose was metabolised less efficiently than after 8 hours of sleep. Levels of cortisol (a stress hormone) were also higher, and this has been linked to memory impairment, and impaired recovery in athletes. Most of what we know about sleep deprivation has to do with immune function and brain function. This study is interesting because it showed that sleep deprivation negatively impacts physiology that is critical for athletic performance -- glucose metabolism and cortisol status. While no one completely understands the complexities of sleep, this (and other research) indicates that sleep deprivation can lead to increased levels of cortisol, decreased activity of human growth hormone (which is active during tissue repair), and decreased glycogen synthesis. Other studies link sleep deprivation with decreased aerobic endurance and increased ratings of perceived exertion. So quality sleep is important. Quite often athletes find sleep difficult to achieve, notably before and/or after competition. Products which may aid sleep would be useful. Zinc, magnesium, and vitamin B6 in combination (ZMA) have been reported to do such. In addition, zinc and magnesium are reported to promote other beneficial effects for athletes.
ZMA (or Zinc monomethionine aspartate and Magnesium Aspartate) has been touted as a significant step forward in the natural enhancement of testosterone, and thereby strength gains and increases in muscle mass, since a research finding was published in 2000 [2]. The major author had a previous publication showing an increase in strength following magnesium supplementation [3]. What is more, many anecdotal responses have been reported on the effects of ZMA on sleep quality, although (to date) no scientific evidence has been forthcoming. But what of the components of ZMA in relation to hormones and performance?
Zinc supplementation has been shown to increase testosterone levels in rats [4] and also to maintain levels of thyroid hormone and testosterone which are normally depressed following exhaustive training bouts in elite wrestlers [5]. In addition, zinc supplementation results in decreases in markers of oxidative stress and the generation of inflammatory cytokines [6]. This is good.
Magnesium is involved in numerous processes that affect muscle function including oxygen uptake, energy production and electrolyte balance. The relationship between magnesium status and exercise has received significant research attention, where strenuous exercise apparently increases urinary and sweat losses that may increase magnesium requirements by 10-20% [7]. In addition, magnesium supplementation has been found to increase muscle strength [8].
Quality sleep promotes repair and recovery of muscle and other tissue. However, another requirement is the need for protein to help in these processes. After training there is a need for protein supplementation. At night, the requirement is most likely to be for a protein source that is slowly digested and so is taken up over a protracted period. This should provide the amino acids necessary for tissue repair whilst sleeping. Whey protein is a soluble protein whereas casein clots in the stomach and so delays gastric emptying and results in a slower release of amino acids. Studies have reported the beneficial effects of casein on post meal blood amino acid levels and muscle gain or loss [9]. The speed of amino acid absorption has been assessed using tracer techniques [10], and has demonstrated that amino acid concentrations increase less with casein than with whey protein after 100 min. By contrast at 300 min, most amino acids remained at higher concentrations after casein whereas they returned to basal levels after whey. Whey protein ingestion results in a fast, high, and transient amino acid appearance. By contrast, the plasma appearance of dietary amino acids after casein is slower, lower, and prolonged.
Flow rates across the intestine of both whey protein and casein have shown that the jejunal flow rate is faster and peaks sooner for the former [12]. So after whey protein ingestion, dietary amino acids flood the small body pool in a short time, resulting in a dramatic increase in amino acid concentrations. By contrast, with casein, plasma amino acid concentrations are lower, resulting in a lower oxidation and in a lesser increase of protein synthesis but also in an inhibition of protein breakdown. This is beneficial at night.
ZMA pudding has been designed with the key ingredients of zinc, magnesium, vitamin B6, and casein as a supplement to be taken at bedtime and so aid quality sleep as well as promote muscle protein recovery. This is ideal for the sportsperson who has either played a match later in the day or trained at night, or those who have had heavy training bouts in a day. Good sleep and muscle replenishment while you sleep – what more could you ask for?
References
[1] Van Cauter, E et al., (2008) Metabolic consequences of sleep and sleep loss. Sleep Medicine, 9 Suppl 1; S23-S28.
[2] Brilla, LR & Conte, V 92000) Effects of a novel zinc-magnesium formulation on hormones and strength. Journal of Exercise Physiology, 3, 26-36.
[3] Brilla, LR & Haley, TF. (1992). Effect of magnesium supplementation on strength training in humans. Journal of the American College of Nutrition, 11,326-329,
[4] Kaya O, et al., (2006). Zinc supplementation in rats subjected to acute swimming exercise: Its effect on testosterone levels and relation with lactate. Neuroendocrinology Letters, 27; 267-270.
[5] Kilic M, et al., (2006). The effect of exhaustion exercise on thyroid hormones and testosterone levels of elite athletes receiving oral zinc. Neuroendocrinology Letters, 27; 247-252.
[6] Prasad AS (2008). Zinc in human health: Effect of zinc on immune cells. Molecular Medicine, 14, 353-357
[7] Nielsen FH & Lukaski HC (2006). Update on the relationship between magnesium and exercise. Magnesium Research, 19, 180-189
[8] L. R. Brilla and T. F. Haley (1992). Effect of magnesium supplementation on strength training in humans. Journal of the American College of Nutrition, 11,326-329
[9] Boirie et al (1997) Slow and fast dietary proteins differently modulate postprandial protein accretion. Proceedings of the National Academy of Sciences, 94, 14930-14935
[10] Boirie et al., (1996) Acute postprandial changes in leucine metabolism as assessed with an intrinsically labeled milk protein. American Journal of Physiology: Endocrinology and Metabolism, 271,E1083-E1091.
[11] Mahe, S et al., (1996) Gastrojejunal kinetics and the digestion of [15N]beta-lactoglobulin and casein in humans: the influence of the nature and quantity of the protein. American Journal of Clinical Nutrition, 63, 546-552,
Directions for use:
Add 33 grams (1 scoop) of pudding powder to 200ml skimmed milk, stir/whisk and consume when set (2 minutes). Consume at night for optimum slow release protein.
IF a milk shake type drink is preferred then use 1 scoop with 350 ml skimmed milk and whisk.
Ingredients
Chocolate:
Calcium Caseinate, waxy maize starch, cocoa, chocolate flavour, magnesium oxide, Calcium Phosphate, guar gum, Zinc Picolinate, vitamin B6, Sweetener (Sucralose®),sodium chloride.
Creme Deluxe:
Calcium Caseinate, waxy maize starch, butterscotch flavour, magnesium oxide, Calcium Phosphate, guar gum, Zinc Picolinate, vitamin B6, Sweetener (Sucralose®),sodium chloride, natural colour caramel.
Strawberry:
Calcium Caseinate, waxy maize starch, strawberry flavour, magnesium oxide, Calcium Phosphate, guar gum, Zinc Picolinate, vitamin B6, Sweetener (Sucralose®),sodium chloride, permitted colour.
