T Nation

ZMA Confusion

ZMA is to be taken before bed on an empty stomach, especially empty of calcium. However, many articles and posts recommend eating a protein based meal, usually cottage cheese, prior to bed.

So, if only one can actually be taken, which one would have the greatest benefit? Or am I missing something?

[quote]bmf_inc wrote:
ZMA is to be taken before bed on an empty stomach, especially empty of calcium. However, many articles and posts recommend eating a protein based meal, usually cottage cheese, prior to bed.

So, if only one can actually be taken, which one would have the greatest benefit? Or am I missing something?[/quote]

If you take your ZMA 1 hour prior to your last protein meal, you should be fine. This will allow the magnesium to get into your blood stream prior to any calcium disrupting the absorption.

Hope this helps.

eat your protein an hour before bed, and ZMA right before

that will make sure any calcium in your meal will not lower the absorbtion of ZMA

I wouldn’t mind hearing more on this subject.

Personally, I have a Low-Carb Grow! shake before bed instead of cottage cheese, due to the carb content of cottage cheese and the miscellar casein in Low-Carb Grow!. I usually drink it about an hour before bedtime, and pop my ZMA right as I head to bed, and this seems to have worked fine for me thus far.

If anyone has any more info though on anything that may be of more benefit, I’d like to hear it as well.

There has been a lot of discussion on this topic. The consensus seems to be that one hour before bed, two hours after eating, take the ZMA. Then, right before bed, take your protein shake.

That is what I have been doing and it works great.

Take the ZMA 30 minutes before your protein meal.

I would go with untamed here, ZMA 1 hour - 45 minutes before bed, cottage cheese directly before bed. You would have to wait like 2-3 hours for the cottage cheese to be cleared of your system as it’s a pretty slow digesting meal. (hence why you want to eat it before bed to reduce any catobolic state as much as possible)

Okay, I get it, thanks to all.