Graphlex's Log on Snac's ZMA and ZMA-5

[graphlex]

I am logging results for SNAC's new ZMA-5. I will be testing ZMA-5 against their original ZMA by alternating the products every 3 days, tracking quality of sleep and overall mood since ZMA helps with getting a good nights sleep, maximize healing, tissue repair, anabolic hormone production, and muscle growth while the 5-HTP helps your mood and enhance sleep.

In addition to the both ZMA and ZMA-5, SNAC sent along samples of 5 of their other products. I plan to try each of them during the ZMA-5 log, and I will post my opinions within this thread.

I will start tonight with the ZMA-5 and take it for 3 days, then switch to the original ZMA formula. And back and forth like that for 30 days.



I am a night owl as I work overnight shifts. Anyone who has done this knows that it is often difficult to sleep during the day. We will really be putting this product to the test!

Also, I am a drug free pro bodybuilder so my training and diet are pretty consistent so we will be putting the other samples to the test as well. I have been at this for a while and being somewhat skeptical with supplements making pretty much "placebo proof".

[velocityrob]

Looks good!
Sub'd

[graphlex]

Over the last decade ZMA has become one of the most popular sports nutrition products ever developed. This highly bio-available zinc and magnesium formula was the first product designed specifically to enhance recovery, regeneration and growth by improving sleep efficiency. ZMA was originally created to significantly increase muscle strength and endurance.

ZMA-5 is the next generation in recovery and sleep enhancement supplementation. This innovative new formula combines ZMA with the amino acid 5-hydroxytryptophan (5-HTP) to create a synergistic and highly potent combination of ingredients. The zinc, magnesium and vitamin B-6 contained in ZMA are all three co-factors in the conversion of 5-HTP to the hormone serotonin, an important neurotransmitter that helps to regulate mood and sleep. A precise amount of folic acid has also been added to ZMA-5 to further increase the bioavailability and conversion of 5-HTP to serotonin. The normalization of serotonin levels during sleep may help to elevate mood upon waking from a deep and restful sleep.

5-HTP has been shown to significantly increase REM (rapid eye movement) sleep while simultaneously increasing SWS or slow-wave sleep (deep sleep stages 3 and 4) and without increasing the duration of total sleep time. (1, 2)
The benefits of REM sleep have been shown to include cognitive function enhancements such as improved problem solving ability and memory. (3, 4) Adequate SWS and REM sleep are both essential to the various functions of the sleep process.

Magnesium has been found to significantly increase the depth and duration of slow-wave sleep and also without change to total sleep time. (5, 6)

Sleep quality declines with age, with progressively less time in SWS, which occurs during the initial part of sleep. Age related declines also occur in lean body mass, growth hormone (GH) and insulin-like growth factor 1 (IGF-1). (7)

In normal young adults, a major burst of growth hormone occurs shortly after sleep onset, in association with the first period of slow wave sleep. In men, approximately 70% of the daily GH output occurs during this same period of slow wave sleep throughout adulthood. (8) Extensive evidence also indicates the existence of a consistent relationship between increased SWS and increased GH secretion and, conversely, between awakenings and decreased GH release.

Studies involving the effects of different types and duration of exercise on sleep efficiency have yielded conflicting results. However, in a study of the effects of power exercise on the sleep of a group of trained power lifters, the tendency was for this type of more strenuous exercise to affect sleep adversely. (9) Excessive training has also been reported to cause sleep disturbances as well as mood changes, and the sleep disruption was greater at higher training volumes. (10) In addition, long duration daytime exercise of moderate intensity has been shown to decrease GH and testosterone production during nighttime sleep. (11)

So, it is extremely important for athletes to get a deep and restful sleep because this is the when healing, tissue repair, anabolic hormone production and muscle growth are maximized.

This novel ZMA-5 formula provides all of the proven benefits of the precise dosages and ratios of the ingredients contained in ZMA plus the added synergistic and powerful effects of 5-HTP to help establish the next generation of recovery and sleep enhancement supplementation.

ZMA-5 is available exclusively from SNAC System, Inc.

By Victor Conte
SNAC System Founder

Selected References

1. Effects of 5-hydroxytrypophan on the sleep of normal human subjects.
Wyatt, RJ et al. Electroencephalogr Clin Neurophysiol (1971 June) 30
(6):505-9

2. Oral 5-hydroxytryptophan effects on sleep. Serotonin and Behavior, Edited
by Barchas, J. and Usidin, E., NY: Academic Press; 1973:499-505

3. Cognitive flexibility across the sleep-wake cycle: REM-sleep enhancement of
anagram problem solving. Stickgold L, et al. Brain Res Cogn Brain Res.
2002 Nov; 14(3):317-24

4. Signs of REM sleep dependent enhancement of implicit face memory.
Wagner U, et al. Biol Psychol 2003; 62(3):197-210

5. Oral magnesium reverses age related neuroendrocrine and sleep EEG
changes in humans. Katija Held, et al. Pharmacopsychiatry 2002 July; 35(4):
135-43

6. Should we use oral magnesium to improve sleep in the elderly? Allen RP.
Sleep Med (2003 May) 4(3):263-4

7. Prinz PN, et al. J Gerontol A Biol Sci Med Sci. 1995 July, 50:4, M222-6

8. Van Cauter E et al. Sleep, 1988 Sept, 21:6,553-66

9. Montgomery I, et al. Acta Physio Scand Suppl, 1998, 574:36-40

10. Taylor SR, et al. Med Sci Sprts Ecrtc, 1977 May, 29:5, 688-93

11. Kern W, et al. J Appl Physiol, 1995 Nov, 79:5,1461-8

[graphlex]

It's 4am in this corner of the world and I just took my first 3 pills of ZMA-5. I am somewhat tired already so tonight will not be the biggest challenge for the product but keep an eye out for those mornings when I'm still feeling wide awake. Had a couple gingerbread pop tarts and some crystal light ice tea about 1.5 hours ago and will probably have a bowl of Kashi Go Lean with skim milk in about 45 minutes prior to bed.

[kingjameskjf]

Good luck on the log...it looks eerily familiar!!! Sub'd

[graphlex]

As described, I took the ZMA-5 last night and had the bowl of Kashi Go Lean about 45 minutes later. It seemed to work well as I fell asleep with the TV on which is a rare occurrence. I slept deeply from 5am to 12 noon. Weighed in at 218 and will be hitting back and biceps today.

[Speedbuff]

Graphlex,

How did you feel when you woke up in the morning after taking the ZMA-5? Groggy, rested, feeling good, same as normal, etc? Thanks if advance for your update.

[graphlex]

Originally Posted by Speedbuff

Graphlex,

How did you feel when you woke up in the morning after taking the ZMA-5? Groggy, rested, feeling good, same as normal, etc? Thanks if advance for your update.

Felt rested and pretty good. I'm never a ball of energy getting out of bed and today was no exception.

Other details today

BACK & FOREARMS

Widegrip Pull-Ups
15
12
12

Sumo Deadlift
135X15
185X15
225X15
257X10
315X10

Widegrip Pulldown
160X10
180X10
200X10
220X8

Pullover Machine
160X12
180X10
200X10

T-Bar Row (wide grip)
2platesX12
3platesX10
3platesX10
4platesX8

Seated Wrist Curls/ Standing Reverse Wrist Curls
95X20/15
95X20/15
95X20/15
95X20/15

Nutrition

Controlled Labs REDuction
Cissus Powder

Meal 1
1 slice fat free cheese
1 cup Egg Whites (measure uncooked)
4 tablespoons grits (measure uncooked)
Crystal Lite Ice Tea

Meal 2
3 tablespoons all natural peanut butter
and 2 tablespoons of Smuckers Sugar Free Grape Jelly
on 3 slices Ezekiel Bread
Crystal Lite Ice Tea

Pre-Workout
Controlled Labs HULK Blend (Green Magnitude/Purple Wrath)

During workout: 6 scoops of Xtend

Post Workout
Waximaze, EAA's, Leucine


Meal 3
1 Hungryman Turkey Pot Pie
Crystal Lite Ice Tea


Meal 4
8 ounces Turkey
1/2 cup rice
8 ounces of sugar snap peas
Crystal Lite Ice Tea


Meal 5
2 scoops Species Isolyze
2 Gingerbread poptarts


Meal 6
2 servings Kashi Go Lean
3/4 cup of skim milk

Workout went about same as usual and nutrition was a bit subpar. Will be taking the ZMA-5 now and lay down for some TV watching. Meal 6 was about an hour ago.

[graphlex]

As described, I took the ZMA-5 last night and fell asleep soon afterwards. I fell asleep with the TV on again which is a rare occurrence. I slept deeply from 5am to 12 noon again. Weighed in at 218 and will be hitting chest and triceps today. A bit sore from deadlifting yesterday. Feel well rested and pretty good. Had my same breakfast of

1 slice fat free cheese
1 cup Egg Whites (measure uncooked)
4 tablespoons grits (measure uncooked)
Crystal Lite Ice Tea

Will be working a nightshift tonight so we will see what happens then.

[graphlex]

Pretty exhausted. Just took the 3 ZMA-5's and heading to bed. Did not make it to the gym yesterday so today's rest day will have to be chest and tris when I get up later today prior to another night shift... whew!I did take a packet of Snac's Vitalyze and Aerobitine in the afternoon about 3pm and midnight. Good energy and no jitteriness.

[graphlex]

Hey all. I checked out -NB-'s review and as he is something of a log guru, I have to go with his format. I don't believe these logs are a competition with any added prize so I'm just looking to get the information to people as thoroughly as possible and -NB- certainly has that down pat! Full credit to him!! If this is a supp logger no no then please just let me know.

Dosage/Type of ZMA used: 3 caps of ZMA-5

Hours Slept: 6. From a little after 8am to a bit after 2pm.

Effect on Mood: Was pretty tired to begin with so no change in mood last night. I'm in a fair mood today.

Effect: Fell asleep fairly quickly. Within 5 minutes of getting in bed.

Sleep: Deep sleep.

Waking Up: Woke up without an alarm clock

Recovery: Recovered from deadlifting 2 days ago. Mid back was a bit sore yesterday but soreness was gone today.

Comparison to ZMA-5 or Standard ZMA: Tonight will be first dose of standard ZMA.

Overall perception of ZMA-5 : Seems to be effective so far but the true test will be a night where I'm trying to get to sleep earlier.

If You Have ANY Questions, Feel Free To Ask!!!

[-NB-]

Originally Posted by graphlex

Hey all. I checked out -NB-'s review and as he is something of a log guru, I have to go with his format. I don't believe these logs are a competition with any added prize so I'm just looking to get the information to people as thoroughly as possible and -NB- certainly has that down pat! Full credit to him!! If this is a supp logger no no then please just let me know.

Dosage/Type of ZMA used: 3 caps of ZMA-5

Hours Slept: 6. From a little after 8am to a bit after 2pm.

Effect on Mood: Was pretty tired to begin with so no change in mood last night. I'm in a fair mood today.

Effect: Fell asleep fairly quickly. Within 5 minutes of getting in bed.

Sleep: Deep sleep.

Waking Up: Woke up without an alarm clock

Recovery: Recovered from deadlifting 2 days ago. Mid back was a bit sore yesterday but soreness was gone today.

Comparison to ZMA-5 or Standard ZMA: Tonight will be first dose of standard ZMA.

Overall perception of ZMA-5 : Seems to be effective so far but the true test will be a night where I'm trying to get to sleep earlier.

If You Have ANY Questions, Feel Free To Ask!!!

haha no man, its all good. Glad i could help

good luck with the log, i'm in

[graphlex]

Originally Posted by -NB-

haha no man, its all good. Glad i could help

good luck with the log, i'm in

Thanks -NB-! Great job in your transformation pics. I'm sure with the thoroughness of your logs your efforts will take you where you want to go!

OK, took regular ZMA this morning at about 8am after night shift.

Dosage/Type of ZMA used: 3 caps of ZMA

Hours Slept: 5 1/2. From a little after 8:30am to 2:05pm.

Effect on Mood: Was exhausted to begin with so not the best testing protocol. I'm in a fair mood today but am still a little tired.

Effect: Fell asleep fairly quickly with TV on.

Sleep: Deep sleep.

Waking Up: Woke up without an alarm clock (set for 4 just in case)

Recovery: Trained Chest and triceps yesterday at about 5pm. Minor soreness upon flexion today.

Comparison to ZMA-5 or Standard ZMA: So far I have been pretty tired when taking products. Better test days to come. Mood has been stable on both days.

Overall perception of ZMA-5 : As said, the true test will be a night where I'm trying to get to sleep earlier. I have been taking an afternoon and midnight dose of Snac's Vitalyze and Aerobitine the past 2 days and feel revitalized with these products. Did 55 minutes on treadmill at 12:45 am break at work and was energized.

If You Have ANY Questions, Feel Free To Ask!!!

[mmx]

Hi, I read that you're not supposed to take ZMA with any calcium-based products (e.g. milk and cheese) because they supposedly block the absorption of zinc. Yes, the source of my findings is Wikipedia, so it's not always 100% true or accurate. What's your take on it, and did you know about this beforehand?

[graphlex]

Originally Posted by mmx

Hi, I read that you're not supposed to take ZMA with any calcium-based products (e.g. milk and cheese) because they supposedly block the absorption of zinc. Yes, the source of my findings is Wikipedia, so it's not always 100% true or accurate. What's your take on it, and did you know about this beforehand?

Yes, so I have been trying to separate them after seeing a post elsewhere:

"The cottage chese shouldn't take more than 45 minutes to digest in my opinion and likewise for the ZMA. As long as you don't have calcium and ZMA at the same time in your stomach, you're fine. Otherwise you would be wasting part of the ZMA."

As long as they are separated a bit, you should be fine.

[graphlex]

Dosage/Type of ZMA used: 3 caps of ZMA

Hours Slept: 6. From a little after 8am to a bit after 2pm.

Effect on Mood: Was pretty tired to begin with so no change in mood last night. Pretty tired today though.

Effect: Fell asleep fairly quickly. Within 5 minutes of getting in bed.

Sleep: It seems I am getting deep sleep with both products right now.

Waking Up: Woke up without an alarm clock

Recovery: Recovered from chest and triceps 2 days ago. Rushing to try to get legs in today before work.

Comparison to ZMA-5 or Standard ZMA: Will be switching back tonight. No noticable difference as of yet.

Overall perception of ZMA : Seems to be effective so far but the true test for both products will be a night where I'm trying to get to sleep earlier.

If You Have ANY Questions, Feel Free To Ask!!!

[-NB-]

Originally Posted by graphlex

Thanks -NB-! Great job in your transformation pics. I'm sure with the thoroughness of your logs your efforts will take you where you want to go!

OK, took regular ZMA this morning at about 8am after night shift.

Dosage/Type of ZMA used: 3 caps of ZMA

Hours Slept: 5 1/2. From a little after 8:30am to 2:05pm.

Effect on Mood: Was exhausted to begin with so not the best testing protocol. I'm in a fair mood today but am still a little tired.

Effect: Fell asleep fairly quickly with TV on.

Sleep: Deep sleep.

Waking Up: Woke up without an alarm clock (set for 4 just in case)

Recovery: Trained Chest and triceps yesterday at about 5pm. Minor soreness upon flexion today.

Comparison to ZMA-5 or Standard ZMA: So far I have been pretty tired when taking products. Better test days to come. Mood has been stable on both days.

Overall perception of ZMA-5 : As said, the true test will be a night where I'm trying to get to sleep earlier. I have been taking an afternoon and midnight dose of Snac's Vitalyze and Aerobitine the past 2 days and feel revitalized with these products. Did 55 minutes on treadmill at 12:45 am break at work and was energized.

If You Have ANY Questions, Feel Free To Ask!!!

haha thanks man!! Those are actually kind of old too, i've got some new ones, i've got to post them up, i'm currently 160 11% BF slightly better but still small. I'm starting my bulk soon though, i plan to go 3-4 months and pack on some mass!

[-NB-]

Just updated them

take a look if you get a chance! haha i'm sure i could have made better progress for a year, but inbetween figureing out what works for my body i had some pretty nasty bulks (haha got FAT) if i get a chance i'll upload those over this weeked.

I'm actualy about to start another bulk and am planning on takeing it a little easyer so i dont gain as much fat. Do you think that if you get a chance, and i was to send you my bulking diet, you would be able to give me some advice on it?

[Vaines]

nice!

I cant wait to get this and start using/logging it


looks like I am going to be the last one with my log up! lol

[graphlex]

Originally Posted by -NB-

haha thanks man!! Those are actually kind of old too, i've got some new ones, i've got to post them up, i'm currently 160 11% BF slightly better but still small. I'm starting my bulk soon though, i plan to go 3-4 months and pack on some mass!

Originally Posted by -NB-

Just updated them

take a look if you get a chance! haha i'm sure i could have made better progress for a year, but inbetween figureing out what works for my body i had some pretty nasty bulks (haha got FAT) if i get a chance i'll upload those over this weeked.

I'm actualy about to start another bulk and am planning on takeing it a little easyer so i dont gain as much fat. Do you think that if you get a chance, and i was to send you my bulking diet, you would be able to give me some advice on it?

New pics look great. Really a big reduction on the waist and good improvements in overall tone. Yes, feel free to send or post the bulk diet. My dieting is a bit more reactive but I'll explain that in my feedback.

Originally Posted by Vaines

nice!

I cant wait to get this and start using/logging it


looks like I am going to be the last one with my log up! lol

Better late than never! At least you guys have less crime and pollution in the great white north even if it takes you a while to get your supps.

[graphlex]

Dosage/Type of ZMA used: 3 caps of ZMA

Hours Slept: 6. From a little after 7am to a bit after 1pm.

Effect on Mood: Good mood today but that might be due to no work .

Effect: Fell asleep fairly quickly. Within 5 minutes of getting in bed.

Sleep: Deep sleep.

Waking Up: Woke up without an alarm clock

Recovery: Did legs yesterday but was rushing before work and was breaking back into them so it was not too extreme. No real soreness today.

Comparison to ZMA-5 or Standard ZMA: Both seem to be pretty effective but not put to a big test yet.

Overall perception of ZMA-5 : Happy with products as well as Snac's Vitalyze and Aerobitine.

If You Have ANY Questions, Feel Free To Ask!!!

[vlc716]

When gauging the difference, focus on the process of falling asleep / which makes you fall asleep faster. I notice the biggest difference there.

[graphlex]

Originally Posted by vlc716

When gauging the difference, focus on the process of falling asleep / which makes you fall asleep faster. I notice the biggest difference there.

OK, I pay particular attention to that. As you can see for the most part I was pretty exhausted on most nights and fell asleep fairly quickly without much variance.

[graphlex]

Woke up and had to run out to meet a friend for lunch. Here's the entry for today (it's not tomorrow until I wake up, lol)

Dosage/Type of ZMA used: 3 caps of ZMA-5

Hours Slept: 7. From a 7am to about 2pm.

Effect on Mood: Woke up in a pretty good mood. Undetermined if that's 5-HTP or the knowledge of no work today

Effect: Fell asleep fairly quickly. Within 5 minutes of getting in bed.

Sleep: Deep sleep. Perhaps more so than usual.

Waking Up: Woke up without an alarm clock

Recovery: Recovered from legs 2 days ago.

Comparison to ZMA-5 or Standard ZMA: I'll be trying to get to sleep earlier tonight so this should be a better test.

Overall perception of ZMA-5 : I believe I am sleeping more soundly with both products. Better mood today perhaps due to 5-HTP

If You Have ANY Questions, Feel Free To Ask!!!

[graphlex]

Dosage/Type of ZMA used: 3 caps of ZMA-5

Hours Slept: 6. From 7am to about 1pm.

Effect on Mood: Good mood today. I'm beginning to think it's the 5-HTP.

Effect: Fell asleep extremely quick. Almost immediately after getting in bed.

Sleep: Deep sleep.

Waking Up: Woke up without an alarm clock and forced myself awake to make lunch with friends.

Recovery: Recovered from calves and shoulders days from yesterday. Back, biceps, and forearms went well today despite poor nutrition.

Comparison to ZMA-5 or Standard ZMA: Quickest I fell asleep and it was on a ZMA-5 night.

Overall perception of ZMA-5 : ZMA-5 may have pulled ahead last night. Let's see what happens tonight.

If You Have ANY Questions, Feel Free To Ask!!!

[graphlex]

Dosage/Type of ZMA used: 3 caps of ZMA-5

Hours Slept: 7.5 hrs. From 6:30am to about 2pm.

Effect on Mood: I'm in a fair mood today. Had a lot to do so preoccupied a bit.

Effect: Fell asleep fairly quickly. Within 15 minutes of getting in bed. Was fairly tired already and watched a little TV. Fell asleep with TV on. Doing that moreso with these products.

Sleep: Deep sleep.

Waking Up: Woke up without an alarm clock and felt well rested.

Recovery: Recovered from deadlifting yesterday with a little soreness in the lower back and bicep tendon.

Comparison to ZMA-5 or Standard ZMA: Both seem effective with perhaps some mood benefits from the ZMA-5.

Overall perception of ZMA-5 : Seems to be effective so far but the true test will be a night where I'm trying to get to sleep earlier.

If You Have ANY Questions, Feel Free To Ask!!!

[graphlex]

Dosage/Type of ZMA used: 3 caps of ZMA

Hours Slept: 8. From a little after 6:30am to a bit after 2:30pm.

Effect on Mood: Was pretty tired upon waking. I'm in a fair mood today.

Effect: Not quite as quick as the ZMA-5. Within 25 minutes of getting in bed.

Sleep: Deep sleep. Sleep seems pretty consistent.

Waking Up: Woke up without an alarm clock. Felt a little groggy at first.

Recovery: Recovering from deadlifting 2 days ago. Mid/lower back was a bit sore yesterday and today. Calves sore from 3 days ago. Soreness only on flexion from chest and tris yesterday.

Comparison to ZMA-5 or Standard ZMA: Last night with regular ZMA seemed less effective than ZMA 5.

Overall perception of ZMA-5 : Both seem to be effective so far but ZMA-5 might be pulling ahead.

If You Have ANY Questions, Feel Free To Ask!!!

[graphlex]

Dosage/Type of ZMA used: 3 caps of ZMA

Hours Slept: 6. From a little after 8am to a bit after 2pm.

Effect on Mood: Was pretty tired to begin with so no change in mood last night. I'm in a OK mood today.

Effect: Fell asleep fairly quickly. Within 15 minutes of getting in bed. TV left on.

Sleep: Deep sleep.

Waking Up: Woke up without an alarm clock

Recovery: Recovered from deadlifting 2 days ago. Calves are still a bit sore as I really worked them.

Comparison to ZMA-5 or Standard ZMA: Last night with regular ZMA seemed less effective than ZMA-5.

Overall perception of ZMA-5 : Both seem to be effective so far but ZMA-5 seems to be be pulling ahead.

If You Have ANY Questions, Feel Free To Ask!!!

[graphlex]

Dosage/Type of ZMA used: 3 caps of ZMA

Hours Slept: 7.5. From a little after 8am to 3:30pm.

Effect on Mood: I'm in a fair mood today. Too much to do!!

Effect: Fell asleep fairly quickly. Within 10 minutes of getting in bed.

Sleep: Somewhat Deep sleep. Woke up a couple times.

Waking Up: Woke up with alarm clock

Recovery: Recovered from deadlifting 2 days ago. Mid back was a bit sore yesterday but soreness was gone today.

Comparison to ZMA-5 or Standard ZMA: Last night with regular ZMA seemed less effective than ZMA-5.

Overall perception of ZMA-5 : Both seem to be effective so far but ZMA-5 seems to be be pulling ahead with effectiveness in falling asleep, mood, and sound sleeping.

If You Have ANY Questions, Feel Free To Ask!!!

[graphlex]

b]Dosage/Type of ZMA used[/b]: 3 caps of ZMA-5

Hours Slept: 6.5. From a little after 8am to a bit after 2:30pm.

Effect on Mood: Was pretty tired to begin with so no change in mood last night. I'm in a good mood today. Must be thoughts of eating tomorrow!

Effect: Fell asleep fairly quickly. Within 5 minutes of getting in bed.

Sleep: Deep sleep.

Waking Up: Woke up without an alarm clock

Recovery: A couple days off from the gym so no recovery needed.

Comparison to ZMA-5 or Standard ZMA: Last night with ZMA-5 seemed more effective than ZMA

Overall perception of ZMA-5 : Both seem to be effective so far but ZMA-5 seems to be be pulling ahead with effectiveness in falling asleep, mood, and sound sleeping.

If You Have ANY Questions, Feel Free To Ask!!!