TIMING: This is a critical component in the ZMA equation. Taking it about an hour before bed will maximize its uptake and utilization, as confirmed by clinical research. Taking ZMA at night will also enhance sleep quality since magnesium can normalize and extend stage 3 and 4 slow-wave sleep. As we've stressed before, deep sleep is critical in helping your body recover from training.
GOING IT ALONE: ZMA must be taken without food or other supplements; both zinc and magnesium are poorly absorbed otherwise. The one thing you want to take with zinc and magnesium is vitamin B6, which helps magnesium get into cells. It's included in the patented ZMA supplement. To get the most out of ZMA, take it about 1-2 hours after your second-to-last meal and an hour before your final meal of the day, right before going to bed.
DOSE: The proper dose of ZMA is 30 mg of zinc, 450 mg of magnesium aspartate and 10.5 mg of B6, no more, no less. Unlike most other supplements, with which a little extra here and there is okay, you want to make sure you take zinc and magnesium in this specific dose. Not only were these ratios found in clinical research to produce positive effects on athletes' hormone and strength levels, but taking too much zinc (upward of 50 mg of absorbed zinc) can affect the immune system, compromise your metabolism, reduce levels of HDL (good) cholesterol and interfere with optimal sleep - all of which can impact your health and your ability to grow muscle.
FORM: Don't skip ZMA supplementation by opting for stand-alone zinc and magnesium products. The form of zinc and magnesium used in ZMA is a chelate known as zinc and magnesium aspartate, which helps to minimize interference in the absorption of these minerals. Furthermore, the patented form of ZMA provides the zinc, magnesium aspartate and B6 in the amounts known to be most effective for stimulating muscle growth. It's one of the few ready-to-use supplement stacks we recommend over buying individual products. M&F SKEPTICS' TACTICS
Use these dosing tips for guaranteed results when taking BCAAs, carnitine and ZMA
Supplement Tactics
BCAAs > Take 5-10 g (containing 2.5-5 g of leucine) first thing in the morning
> Take 5-10 g (containing 2.5-5 g of leucine) before workouts
> Take 5-10 g (containing 2.5-5 g of leucine) after workouts
> Take 5-10 g (containing 2.5-5 g of leucine) with a meal late in the day
Carnitine > Take 1-3 g with your morning meal, along with 300-500 mg of ALA
> Take 1-3 g with your preworkout meal, along with 100-250 mg of cinnulin-PF
> Take 1-3 g with your postworkout meal of fast-digesting carbs, along with 250-500 mg of gymnema sylvestre
ZMA > Take a patented ZMA supplement providing 30 mg of zinc, 450 mg of magnesium aspartate and 10.5 mg of vitamin B6 one hour before bed on an empty stomach
