Doctor's Orders: Z's with ZMA
ZMA is a specifically formulated and patented combination of zinc, magnesium and vitamin B6. The benefits of ZMA supplementation may include improved recovery due to enhanced sleep efficiency and increased anabolic hormone levels, specifically testosterone and insulin-like growth factor-I (IGF-I), as well as greater gains in muscle strength and power.
For best results, take ZMA on an empty stomach 30-60 minutes before bedtime. Follow label recommendations for dosage, but most will provide 30 mg zinc, 450 mg magnesium, and 11 mg B6.
I typically take my ZMA about one hour before bed, and then end the night with my casein protein shake immediately before bed.
Remember that every rest day should be an active rest day. Rest days are for recovery; they're not an excuse to be lazy. Get out and hit 15-30 minutes of HIIT cardio today, or perform 30-60 minutes of your favorite activity: hiking, biking, walking, playing a sport, etc.