My daily goal is to wake up feeling refreshed & ready for a hard days conditioning workout, followed by 9 hour work day & then my Skills/sparring work! Also long term (8weeks out for am fight.) to lose ~20lbs but preserve as much muscle possible.
For the past month & 1/2 I’ve been supplementing with ZMA before bedtime. It helped me get into a deep sleep but it’s a pain in the ass to wake up.
Now since the ZMA that I’m supplementing with requires me to take it on an empty stomach, I’m thinking of dropping the ZMA & replacing it with a small serving of dairy (1/4c milk, or 1/2 serving cheese),2 tsp BCAA & 1 tsp fish oil.
From what I understand 1 theory of ZMA is that the deep sleep helps your T levels. The pre-bedtime slow digesting snack helps with your recovery. I just don’t know wich one would be my best choice.
I used to have serious issues with sleep. Normally it would take me about 3 hours to fall asleep and would wake up because of the slightest noise.
Now I take ZMA 1-1.5hrs before sleep and casein right before bed. Sometimes only ZMA.
Now I sleep like a baby(the one that doesn’t cry at night every 20 minutes) and actually wake up earlier than I’m supposed to and I’m all refreshed. My energy during the day seems to be higher too. And if it’s not…well there’s Spike for that
“I take ZMA about 1 hr prior to bed, and have a Metabolic Drive protein shake plus Flameout right before bed.”
Good idea! Since ZMA is supposed to be taken on an empty stomach, would it be safe to say no later than 1 hour after your a meal & 1 hour before bed time meal?
Just wondering because I take my PWO shake right after class is done 10PM, drive home 30-40mins, shower, get ready for bed, then the ZMA. I’m not really sure how I would be able to juggle the ZMA & prebed snack within that time frame.
For pre-bed I’m leaning towards 15gBCAA,1tsp raw honey,1.5tsp fishoil. I want to keep it light cause my aim is for weight loss.
Here’s a break down of my time if anyone has any suggestions.
-PWO shake (60gwhey,small carrot & 1 banana)right after class.
-drive 30-45 mins to get back home, -Shower,then I get ready for bed.
-That time spent is about 1 1/2 hour.
Right before bed is where I normally take my ZMA. I’m just not sure how to juggle my time between the prebed & ZMA.
[quote]DeadRamones wrote:
“I take ZMA about 1 hr prior to bed, and have a Metabolic Drive protein shake plus Flameout right before bed.”
Good idea! Since ZMA is supposed to be taken on an empty stomach, would it be safe to say no later than 1 hour after your a meal & 1 hour before bed time meal?
Just wondering because I take my PWO shake right after class is done 10PM, drive home 30-40mins, shower, get ready for bed, then the ZMA. I’m not really sure how I would be able to juggle the ZMA & prebed snack within that time frame.
rrjc5488, I use Optimum Nutrition ZMA.[/quote]
Hey guys. I’m not sure about ZMA and MD at night. I’ve been asking myself this for a while and am wondering if someone can enlighten me.
ZMA is to be taken on an empty stomach before bedtime and w/o any calcium because it will block absorption of the ZMA. MD has calcium and turns into a gel once in the stomach. So, the slow release protein casein (milk=calcium) stays in the GI tract for about 7 hours according to the description. If the ZMA has not totally been absorbed by the body then the MD will hinder it’s absorption. The only way to fix this is if the ZMA is dissolved and absorbed totally before MD ingestion. I guess my question is, how long before ZMA is absorbed so I can take my MD and that both will be effective?
I appreciate all comments and corrections to this logic.