BEDTIME BULKING

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Take these supps before bed to grow while you snooze

June 02, 2009

FLEXONLINE.COM

Two of the most potent anabolic agents you can take before hitting the sack are arginine and ZMA. Although it's recommended that each is taken alone and on an empty stomach, some wonder if they can be taken together, or if the individual effectiveness of each will be lost. The good news is that, yes, you can take them toegther without worrying about one interfering with the other.

It is true that both supplements are better absorbed when taken without food. We recommend taking ZMA without food because certain nutrients inhibit its uptake. Both zinc and magnesium, the main ingredients in ZMA, are poorly absorbed when taken with food, especially when the food contains calcium. Calcium competes with zinc and magnesium to inhibit their uptake by the intestines. Zinc and copper compete for uptake, as well. Phytates, which are phosphorus compounds found in whole grain breads, cereals, legumes and other products, decrease zinc absorption.

On the other hand, amino acids such as arginine fight each other for absorption in the intestines, which means that it doesn't compete with zinc and magnesium for intestinal attention. So it's best to take arginine just with those minerals, and not with other aminos. In fact, taking arginine and ZMA together enhances their benefits because nitric oxide, which arginine forms in the body as a result of the arginine consumption, helps free up zinc so that it can perform its work.

>> Take this. FLEX recommends taking 3-5 grams of arginine and a standard doze of ZMA - which contains 15-30 mg of zinc, 200-450 mg of magnesium and 10.5 mg of vitamin B6 - about 30-60 minutes before bedtime and letting them work their muscle-building magic as you sleep. Then, the next morning, get a 50/50 mix of carbs and protein into your gullet as soon as you get vertical, to counter the 7-8 hours of fasting your starving muscles have just withstood.

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