Most people tend to take supplements during the day, however, to really up the ante when it comes to your results, a night time supplement may be just what you need. There are a couple of supplements that are designed to be taken at night including hGH support supplements as well as casein protein and ZMA. But it might not be the best idea to take them together at the same time as our latest Q & A shows.
1. ZMA and casein are both night time supplements, but I can't take them at the same time? Why is this, and how can I get around it?
ZMA combines zinc, magnesium and vitamin B6, and is taken to promote deep sleep and encourage protein synthesis, while casein is a slow digesting source of amino acids designed to support muscle growth and repair. These supplements can theoretically work together to optimise muscle growth during sleep, but unfortunately they do not stack well together.
Casein is rich in calcium, which is great for bone strength and maintaining muscle health, but unfortunately calcium, zinc and magnesium, as well as many other minerals, like iron, are all absorbed into the body by the same mechanism, which means they compete to enter the body. Because the rate at which this occurs is finite, using these two supplements at the same time can lead to decreased absorption of ZMA, and of the calcium present in casein.
There are a couple of ways to get around this. A lot of people take their ZMA an hour before their casein shake. This gives the zinc and magnesium time to be absorbed by the body before the calcium comes in and competes. Always take your ZMA before your casein - because casein can take up to seven hours to digest, you won't avoid calcium by waiting an hour after your shake to take your ZMA.
Zinc and Magnesium do not necessarily have to be taken at night. Many people have ditched the ZMA in favour of a morning multivitamin complex, which provides the zinc, magnesium, B6, and so much more. For the same reason, it is important to avoid dairy, so try to leave an hour or two between a multi and fast-digesting shake like whey.
Take Away Point - Take ZMA Before Casein
As mentioned, to make the best of both supplements, take ZMA about an hour or so before you consume a casein shake just before bed. You could also just as easily take your ZMA supplement or a multivitamin to provide the same nutrients in the morning.