Supplements for fighters – Fight Club Activlab – ZEN – regeneration at the highest level

We decided to make a series of texts about supplement support for the athlete's body. The Activlab brand has introduced a special line of dietary supplements to the market - dedicated to this unique group of athletes. In a series of short texts, I will try to explain objectively and understandably what is hidden in them and what we can expect by introducing them to our nutritional and supplementation plan.

First up, I took on my favorite regenerative product – ZEN – a complex product that is supposed to maximize intrasleep regeneration, support falling asleep, deepen and slightly extend sleep time, while limiting the risk of waking up. What is in it and how does it affect the body?

The ZMA complex, probably known to everyone, is the first of the noteworthy components:

• Magnesium – an element that takes part in over 600 different enzymatic reactions, regulating, among others, energy metabolism and protein synthesis (including muscle proteins!), has antithrombotic effects, actively participates in the process of muscle contraction, catalyzes the oxidation reaction, accelerating the acquisition of energy from carbohydrates. It has a slightly calming effect, inhibits aggression, and may contribute to lowering blood pressure. Magnesium deficiency is not only cramps, but also hypocalcaemia (calcium deficiency) and, as a result, deepening muscle disorders and weakening of bone structure, increased fatigue and possible occurrence of depressive symptoms, tetany, or even convulsions.
• Zinc – another very important component of human enzymes. An important factor in the process of wound healing and regeneration. It increases the synthesis of muscle proteins, as well as the synthesis of insulin, testosterone and growth hormone. It takes part in the synthesis of collagen. Zinc deficiencies can lead directly to androgen deficiency and, as a consequence, to a drop in sports performance. Weakening the process of collagen synthesis, post-exercise convalescence and wound/injury healing are also not allies of the athlete.
• Vitamin B6 – pyridoxine – in the context of sports, its main task is to improve the process of gluconeogenesis, i.e. the formation of glucose – the basic fuel in the body. Deficiencies can lead to skin problems and convulsions, as well as a slowdown in the process of glycogen resynthesis

As you can see – the components were not chosen by accident. Adequate magnesium supply ensures proper muscle function and allows for calming down, while zinc ensures the functioning of the hormonal system. Each of the above takes part in energy processes, influencing the improvement of sports results, and also supports the synthesis of muscle proteins, which makes them extremely important in the athlete's diet.

The next ingredient is DAA – D-aspartic acid, an amino acid that plays a key role in the neuroendocrine system. DAA supplementation in people with initially low testosterone levels after just 12 days can result in a 42% increase in its concentration! In this case, the increase can also reach luteinizing hormone (LH). In the case of people with initially high testosterone levels, unfortunately, this effect will not be possible to achieve. It is important in the case of this ingredient not to use too high doses (around 6 g/day), because excessive consumption could cause the opposite effect to the intended one.

L-tryptophan is another hero in ZEN. It is an amino acid – a precursor in the process of creating the main human sleep hormone – melatonin. In the metabolism process, serotonin and 5-HTP (5-hydroxy L-tryptophan) are also created from it, as well as adrenaline and dopamine. While supplementation with the latter, although popular, seems to be not entirely safe, providing reasonable doses of tryptophan brings a number of benefits. So what is tryptophan for? Among other things, it participates in the endogenous production of vitamin B ₃ .

Tryptophan and its derivatives are compounds that participate in the sensation of pain – their deficiency increases susceptibility to pain. Deficiencies additionally increase the risk of developing or deepening depression – through deepening hormonal disorders, occurrence of anxiety states, excessive irritation and feeling of depression. Finally, through participation in the synthesis of melatonin, the availability of tryptophan also determines the quality, length and comfort of sleep.

Melatonin – as mentioned earlier, this is the basic sleep hormone, regulating circadian rhythms and ensuring the proper functioning of our biological clock. It speeds up the process of falling asleep, extends the duration of sleep, deepens it and ensures better regeneration. It is widely used in the treatment of sleep problems both in people working in a shift system, traveling between time zones (Jet-lag syndrome), as well as in those exposed to strong lighting intensity (blue light suppresses the production of melatonin, so long sessions with a computer/tablet/smartphone before bed can worsen problems with falling asleep). Melatonin is also a very strong antioxidant, acting in both water and fat environments, with antioxidant and anticancer effects.

Ashwagandha is the last of the ingredients described today. An adaptogen gaining a lot of supporters among athletes, stressed people, and scientists. After analyzing scientific reports - you can't be surprised!

For a substance to be classified as an adaptogen, it must have a specific effect on the body and possess certain properties:

• Act non-specifically
• Improve resistance to biological (bacteria, fungi, viruses), chemical (poisons, alcohol, environmental pollution) and physical stimuli that have a harmful effect on the body (temperature changes, oxygen deficiency, increased noise and vibrations)
• Normalize the physiological processes taking place in the body (primarily by influencing them through the regulation of the neuroendocrine system)
• Do not exert any harmful effects and do not disturb the proper functioning of the body

In short – an adaptogen must be harmless and safe, and additionally have a positive effect on the functioning of the body.

What can we expect from ashwagandha supplementation?

First of all, stress reduction, calming, easier falling asleep and lowering excessive levels of cortisol – the stress hormone. Additionally, using ashwagandha we can expect normalization of lipid and glycemia levels, improvement of memory and concentration, as well as a protective effect on body tissues (it is an antioxidant, also has antiviral and anti-aging effects), with particular emphasis on liver protection!

Let's remember, however - ashwagandha is a supplement, not a medicine, so the effects will be less revolutionary.

To sum up – the complex of ingredients contained in ZEN is not chosen by chance, and each of the ingredients has a positive effect on the body. Personally, I feel a definite difference in the length and quality of sleep after using it and I recommend it with a clear conscience! :)

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Paweł Szewczyk - Master of Dietetics specializing in sports nutrition. Dietician of Polish National Team and European Champions. Participant and speaker at trainings, conferences and seminars throughout the country. Lecturer at the State Medical Higher Vocational School in Opole and the Institute of Psychodietetics in Wrocław. On a daily basis, he deals with professional counseling in the field of nutrition and supplementation, publishes scientifically and popularly, and trains athletes and dieticians.

Author of the blog: szewczykpassion.wordpress.com

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