View Full Version : What to take, and when? (ZMA, Mg, creatine)
07-23-2008, 07:22 AM
I was recommended 3 supplements by a studying nutritionist, and not knowing any better (still the case) I agreed to start taking them.
The 3 are:
fish oil (not concerned about this)
"Ultra Muscleze" (Mg supp.)
"Zinc Sustain" (equivalent of ZMA, I think)
I try to fast for 14-18 hours per day, it's been working really well for me. The problem is I don't know when to take the supplements. The nutritionist said to take the ZMA in the morning, and the Mg at night because otherwise they "cancel each other out". Since I'm supposed to take the ZMA with food, when should I take it?
Also, I'm having trouble getting the creatine and Mg down. They come as a powder, don't dissolve enough and taste really, really bad. Is it okay to use fruit juice (if it's post-workout) instead? I was just a bit worried about stability of the supplements in any other than water...
07-23-2008, 07:52 AM
Most people seem to love Mg and or their ZMA at night. Some people, like me, can't sleep if taking Mg at night, so if that's your case, the decision is made for you.
ZMA and Mg seems like plenty of Mg. ZMA in the morning with food - you've heard of this thing called breakfast? No? Here's some ideas (http://performancemenu.com/forum/showthread.php?t=1033&page=20).
07-23-2008, 10:00 AM
ZMA stands for Zinc-Magnesium Aspartate. How this person is saying more Mg would cancel out the ZMA is beyond me.
Next time you may want to try Natural Calm as your magnesium source, it tastes just fine. No point in suffering. Creatine by itself shouldn't really have any flavor, it's just gritty. It actually mixes quite well with Natural Calm, that's what I do in the morning.
Everything I've read about ZMA says specifically to take it away from food by at least an hour.
Zinc by itself on an empty stomach in the morning can result in vomiting up said zinc, so you better make sure you know exactly what you're taking before you start guessing.
Also, labels on supplements are also quite helpful in situations such as these.
07-23-2008, 05:21 PM
Well, John, breakfast doesn't usually happen. I start eating around 12 PM, so that my fast begins after I've eaten after training. I'm still not sure if that's the right thing to do...
Dr. G, so I can just take them all together, say with a meal after a workout, and the zinc (if it is like ZMA) earlier in the morning?
Here's more details:
Zinc (as amino acid chelate)
Magnesium (as amino acid chelate)
Vit A (as retinyl acetate)
Vit C (as ascorbic acid)
Vit B6 (pyridoxine hydrochloride)
So it does have Zn & Mg but not as aspartate
here (http://www.health4youonline.com/health_supplements_Nutri_Ultra%20Muscleze_3365.htm )
07-24-2008, 09:18 AM
Give me a brief synopsis of your eating schedule.
07-24-2008, 07:53 PM
Varies a bit depending on how I'm feeling and if a train on that day or not, but it does follow a pattern... Meals are usually fruit, meat and vegetables/starch, meat/eggs and vegetable/fibre.
Sunday: PV 10-12, eat fruit, gym, eat as much as I can: 2 - 7 PM
Monday: rest day: 10 AM - 8 PM
Tuesday: sometimes AM training, then fruit (pwo) and normal feeding, ~9-4, training 5-8 PM, something small afterwards (often eggs, onion, spinach)
Wednesday: same as Tuesday
Thursday: same Tuesday but training until 9.30 PM
Friday: variable, usually fruit an hour before training at 3
Saturday: rest day: 8 AM - 6PM
07-26-2008, 04:43 PM
I personally take my creatine pre-workout.
I'd suggest you take the ZMC before bed, preferably an hour after food.
Take the other Mg in the AM.
Fish oil always with food that contains fat.
That should do it.
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