Fitness Supplement ZMA And Its Benefits When Working Out

Fitness supplement ZMA

The definition of ZMA
ZMA is a careful mixture of Zinc, Vitamin B6 and Magnesium Aspartate. With these ingredients formulated together a colossal supplement is formed, with the primary use of aiding recovery. Below are the benefits of using an effective ZMA when working out and staying active.
Improved immune system function
ZMA has been shown to highly improve the functionality of the bodies immune system through the production of important ‘T Cells’ . These ‘T Cells’ support the prevention of illnesses and viruses, such as the common cold. This sophisticated formula has a positive effect on decreasing the levels of oxidative stress and also diminishes inflammation within the body.
Nutritional deficiencies are prevented  
While consuming a regular daily diet, many people tend to fall short of their required Zincintake, supplementing a diet with a quality ZMA product is the perfect way of making up the short-fall and giving your body the right amount of Zincit requires.
It is worth knowing that everybody can benefit from a ZMA supplement simply because of the nutrients it contains, these nutrients play a large role in the recovery of muscle and have become an essential staple to any athletes diet.
Zinc losses throughout the exercise
For those that are involved in any form of intense exercise that can cause sweat, it is highly recommended that ZMA supplementation is part of a daily diet and a post workout regimen. This is due to research discovering that the loss of Zinc through perspiration is far higher when exercising. This means that after a gruelling workout session a large amount of Zinc is lost and for crucial recovery measures must be taken to restore the levels that have been lost.
Testosterone levels and Zinc
With regards to muscle building, it is commonly known that Testosterone is among the most essential and predominant hormones in the body. Crucial to the synthesizing of protein and subsequently the increase in muscle mass.
As previously mentioned, a ZMA supplement contains the chemical element, Zinc, a vital ingredient in supporting and driving the production of Testosterone. With the inclusion of Zinc a quality ZMA will help support the efficient production of the key growth hormone, Testosterone and provide a platform for healthy muscle-growth and a faster recovery.
Thyroid hormone elevation
Lastly, not only does a ZMA formula increase the concentration of Testosterone but also contributes to the increase of thyroid hormones after a thorough exercise or during rest.
The mentioned thyroid hormones are the main controllers of your metabolic rate. This metabolic rate has a crucial role in determining how quickly the muscles are built and as such drives the protein synthesis in the body. In a brief summary, this means the faster the metabolism, the greater the chances of building muscle.
Why it is important to take ZMA before going to bed
ZMA is often recommended to those with sleeping problems as it contains an exceptional Magnesiumcontent. The clever inclusion of Magnesium acts as a trigger towards the activation of the parasympathetic nervous system. The parasympathetic nervous system is the key system of calming the body down and supporting a relaxed state.

It is highly recommended that a ZMA supplement be taken 30 to 60 minutes before going to bed as it allows body recovery at an accelerated rate. 

High Protein Diet Recipes

High Protein Diet Recipes

A high protein diet recipe is a recipe for a meal or snack that mostly consists of ingredients that are high in protein. There are several sources for high protein diet recipes. Most of these sources can be found online.

Common Ingredients

While the combinations of food vary from one high protein diet recipe to another, you may notice that a number of them share common ingredients. They usually include meat such as fish, turkey, lamb, beef and chicken.

Dairy products and animal products are often incorporated in a high protein diet recipe. Examples of these are butter, milk, yogurt, eggs and cheese. Processed meat is also often recommended with ham, bacon and sausages topping the list.

A high protein diet recipe also typically includes beans, peas and whole grains. These are ideal sources of protein for vegetarians.

A High Protein Recipe

One example of a delectable high protein diet recipe is deviled ham and cheese. The main ingredients of this recipe are 2 cups of cheddar cheese and 4 ½ ounces of deviled ham. You may also make use of other kinds of cheese like mozzarella and parmesan. Other ingredients of this high protein diet recipe are two teaspoons of Dijon mustard, 1 teaspoon of horseradish and some rye or pumpernickel bread.

Start preparing this dish by preparing the ham spread. Do this by combining the cheddar cheese, deviled ham, mustard and horseradish in a bowl. Then, place the mixture in small jar or bowl. If you want a cool ham spread, then refrigerate if for about three hours. If you choose to serve a hot ham spread, then you just have to spread it on the slices of bread and broil for 5 to 8 minutes or until the spread bubbles.

High Protein High Fiber Diet Food And Recipes

High Fiber Diet

A high protein high fiber diet is basically a diet that consists of food rich in fiber and protein. This diet is effective in healing wounds while flushing toxins at the same time. Talk to your health provider first before adopting a high protein high fiber diet. This is especially important if you’re not sure about the food allergies you may have.

The following are examples of food or recipes you can prepare as part of a high protein high fiber diet:

Special cereal

You can turn simple cereal to an ideal high protein high fiber diet breakfast, starting with half a cup of high fiber-low carb cereal with 1/3 low fat milk. Add a kick by adding fresh fruit, such as strawberries, melons, avocadoes, peaches, bananas, blueberries and strawberries. You may also add 1 ounce of almonds to this dish.

Tossed salad

For this dish, you can toss in your favorite green veggies. Take your pick from lettuce, asparagus, cabbage and string beans. Use about 4 cups of your favorite greens and combine them with 2 tablespoons of sunflower seeds, half a cup of cherry tomatoes and half a sliced avocado. Some examples of meat you can add to this salad are grilled chicken, tofu or turkey. Drizzle this dish with either olive oil or unsweetened dressing.

Rolled ham and cheese

For this ideal snack you can choose either Swiss cheese or mozzarella cheese. Make sure to trim any excess fat from the ham. Then, slice the ham and the cheese and roll them around a dill pickle or any veggie you fancy. Other recommendations are asparagus and lettuce. You can enhance the flavor of this snack by adding sugar-free mustard or using herbed mayo as a dip.

High Protein Low Carb Diet: Effects And Caution

High Protein Low Carb Diet

A high protein low carb diet is a diet that promotes little or almost no carbohydrates and those that are rich sources of protein. More and more people are adopting this diet in hopes of losing weight. Consult your health provider before beginning a high protein low carb diet.

How it Works

Since a high protein low carb diet promotes the consumption of fewer carbohydrates, your body burns fat instead of glucose. This process is called ketosis. During this process, your body gets energized from ketones, the fuel produced by your own fat. Using ketones as body fuel minimizes the tendency of feeling hunger.

Because of the low intake of carbohydrates, a high protein low carb diet causes your body to release water. This contributes to the fast rate of shedding off pounds.


Despite the several benefits of a high protein low carb diet, several medical experts say that it can pose harmful effects to the body, one of which is produced by ketosis itself. People who have tried the high protein low carb diet in the past have said that it usually causes them to feel dizzy, lightheaded and queasy. In addition to this, medical experts say that ketosis results in the rapid loss of important components of the body like water, potassium and sodium.

Another drawback of a high protein low carb diet is that it forces your kidneys to work more than they normally do. This overwork is caused by the excess proteins they have to process. As a result, you are more susceptible to kidney disease.

Most high protein food comes from animal fat that tend to raise the level of your cholesterol and increase the risk of different kinds of cancer. For this reason, you must incorporate beans, whole grains, fruits and vegetables into your high protein low carb diet. These foods are rich in vitamins, fiber, antioxidants and other important components that help you combat diseases. Some of them are even good sources of protein. 

Peanut Butter Power Porridge: Another Power Breakfast – Quick And Easy High Protein Meal

This is a great quick high protein recovery meal after a morning workout.   Quick and simple, it provides a ton of protein.  The “Power” comes from adding a scoop of protein powder.

Peanut Butter Power Porridge
Quick and Easy High Protein Breakfast Meal: Peanut Butter Power Porridge
high protein breakfast meal
3 main ingredients make up this quick high protein breakfast meal: protein powder, quick oatmeal, and peanut butter.

1 scoop of vanilla protein mix                                                   140
1/4 cup of quick oats                                                                 150
2 tablespoons of peanut butter                                                  190

Total Calories                                                                            480

Protein                    38  g
Fat                          20.5 g
Carbs                         42 g


Chocolate Peanut Butter Porridge

Use chocolate flavored protein mix instead of vanilla.

Peanut Butter Banana Porridge

Crush or chop up a banana and add it to the mix.  This fruity addition will add a valuable 400+ mg of potassium to your meal.


99 Calories
1 gram of protein
0.4 grams of fat
31 grams of carbohydrates

Add a banana to the peanut butter power porridge to sweeten up the taste and add extra heart healthy potassium for workout recovery.

Don’t want so many carbs?  Cut the banana in half.

Want Crunchy?  

Add 1/4 cup of unsalted dry roasted peanuts to the mix.  

Add a banana to the peanut butter power porridge to give it an extra crunch.


160 Calories
6 grams of protein
13 grams of fat
6 grams of carbohydrates


Food & Nutrition Tips You Need To Know

Food & Nutrition

If you are searching for tips on healthy eating, food safety standard, food allergies, labels and others you are in the right place. With lots of confusions regarding the meals that should be considered to be healthy, most people find it difficult making their foods choices. So, this site is about to intimate you more on Food & Nutrition which encompasses the entire areas mentioned above. Below is necessary advice about healthy eating.

  • Avoid drinking sugar calories: The sugary drinks can be linked to causes of obesity, heart diseases, type 2 diabetes and other health issues. Instead stick to whole fruits and vegetables.
  • Eat enough nuts as they are both healthy and nutritious.
  • Stay away from processed junk foods and stick just on real foods
  • Drink enough coffee
  • Eat fatty fish
  • Enjoy sound and enough sleep
  • Always drink water before meal Avoid overcooking your meat.
  • If you do not get enough sun always stake vitamin D3 supplement