Strength Athlete Protein Needs / ZMA is a Waste of Money
[cross-posting to gymrats and advancedfitness]
The Journal of the International Society of Sports Nutrition (JISSN) recently granted free access to some interesting articles. Some folks like to be spoon-fed nutritional information; others like to learn on their own. This is for the latter group.
First, the JISSN published a meta-analysis called Contemporary Issues in Protein Requirements and Consumption for Resistance Trained Athletes, which (amongst other things) sets forth the range for protein requirements for strength athletes as gleaned from several studies. The range seems to be 1.2 to 2.2 grams of protein per kilogram of bodyweight per day. Based on those figures, it seems that less that 1.2g/kg may be insufficient to support a serious resistance training program, and more than 2.2g/kg is probably a waste. Since this question arises frequently, I thought it might be a good idea to link to that article.
Second, Victor Conte was always a fraud. Many of us knew that back in the 'old days' when we argued with him on Usenet, debunking his claims that ZMA was the reason for the fabulous performance of his elite athletes. It took a major investigation and the ugly unfolding of the BALCO Scandal to show the rest of the world that he was a slimy little weasel. However, the sheep people who get all their information from supplement sellers may still believe that ZMA has some ergogenic benefit. Sorry to disappoint you. ZMA supplementation during training does not appear to enhance training adaptations in resistance trained populations, and unless you are suffering from a pathological zinc deficiency, it's a waste of money.
Just thought I'd share that with you.
The Journal of the International Society of Sports Nutrition (JISSN) recently granted free access to some interesting articles. Some folks like to be spoon-fed nutritional information; others like to learn on their own. This is for the latter group.
First, the JISSN published a meta-analysis called Contemporary Issues in Protein Requirements and Consumption for Resistance Trained Athletes, which (amongst other things) sets forth the range for protein requirements for strength athletes as gleaned from several studies. The range seems to be 1.2 to 2.2 grams of protein per kilogram of bodyweight per day. Based on those figures, it seems that less that 1.2g/kg may be insufficient to support a serious resistance training program, and more than 2.2g/kg is probably a waste. Since this question arises frequently, I thought it might be a good idea to link to that article.
Second, Victor Conte was always a fraud. Many of us knew that back in the 'old days' when we argued with him on Usenet, debunking his claims that ZMA was the reason for the fabulous performance of his elite athletes. It took a major investigation and the ugly unfolding of the BALCO Scandal to show the rest of the world that he was a slimy little weasel. However, the sheep people who get all their information from supplement sellers may still believe that ZMA has some ergogenic benefit. Sorry to disappoint you. ZMA supplementation during training does not appear to enhance training adaptations in resistance trained populations, and unless you are suffering from a pathological zinc deficiency, it's a waste of money.
Just thought I'd share that with you.