Adding a casein supplement or ZMA to your fitness regime can help you improve muscle growth, enhance recovery, and have quality sleep. Both supplements have several health benefits due to which athletes and gym-goers take them routinely.
Here, we will examine these popular supplements thoroughly and find out whether you can take casein with ZMA or not. micellar
What is ZMA?
ZMA is another supplement popular among athletes. Zinc monomethionine, magnesium aspartate, and vitamin B6 are its main components. Each of these elements plays several important roles in the body. Collectively, they increase muscle strength, improve muscle recovery and help you fall asleep quicker.
Zinc is a trace element that is involved in many metabolic reactions in the body. It improves digestion, immunity and overall health. On the other hand, magnesium is another significant element that is mainly involved in the muscle functions and energy creation processes. Vitamin B6 plays its role in the formation of neurotransmitters.
What are the health benefits of taking ZMA supplements?
Boosts athletic performance
Athletes lose zinc and magnesium through sweat every day which can lead to zinc and magnesium deficiency. This deficiency can hamper your performance by reducing the production of testosterone and insulin-like growth factors. [1]
Studies also show that increasing the intake of zinc and magnesium can boost testosterone production and muscle strength. [2]
Increases overall immunity
All three key components of ZMA are involved in the immune system. Zinc controls the production of immune system cells. [3] Magnesium reduces the risk of chronic inflammation. [4] And lastly, vitamin B6 is required for the proper functioning of white blood cells that kill microbes and other invading bodies. [5]
Improves the quality of sleep
Zinc and magnesium present in ZMA Supplements improve sleep quality. Magnesium stimulates your parasympathetic nervous system which makes you feel relaxed. Several studies prove that zinc also facilitates sleep. [6]
What is casein?
Casein is one of the key proteins present in cow milk. It is also present in cheese and many other dairy products. The pure form of casein does not have any taste and smell while its color is white.
Casein is extracted from the milk through different processes. During its processing, casein is crushed and converted into casein powder. It is the main casein supplement which is sold in the market either in its pure form (tasteless) or with added flavours to make the supplement tasty.
Casein supplements have a good reputation among athletes, bodybuilders, and gym-goers. It is mainly due to the ability of micellar casein protein to recover the stressed muscles faster and boost overall muscle growth.
What are the health benefits of taking a casein supplement?
Maintains net protein balance
Micellar casein protein is called a slow-release protein because, unlike whey and other proteins, it digests very slow in the system and keeps supplying amino acids to the body for many hours. Micellar casein protein helps your body to maintain a net protein balance.
Provides all the essential amino acids
You need all the nine essential amino acids from external food sources because your body cannot make them. Any form of protein that has all the nine essential amino acids is called a complete protein. Micellar casein protein is also a form of complete protein which means you get all the required amino acids through it.
Improves muscle growth
Since a casein supplement contains all the essential amino acids, it can help you increase your muscle mass and strength greatly. In one study, researchers discovered that taking a casein supplement made the muscle growth rate go double in people who took it compared to those who took a placebo. [7]
Enhances the rate of metabolism
Casein can increase your rate of metabolism and make you burn fats fast. If you are struggling with weight loss, then it may help you achieve your fitness goal.
Can you take casein with ZMA?
Both casein and ZMA have tons of health benefits. Many people ask this question whether they can have both supplements together to maximize their benefits and get the best results. Unfortunately, you cannot take casein and ZMA together.
The reason is that the casein supplement (mainly the calcium present in casein) tends to block the absorption of ZMA supplements in the body. That is why people who prefer taking both these supplements, take ZMA at least 40 to 45 minutes before casein. This way, their bodies get enough time to absorb ZMA before casein gets in the system.
From where can I get 100% grass-fed casein supplement?
Hibernate Micellar Casein Protein with 5-HTP is a casein supplement that contains 100% grass-fed casein. It does not have any filler, soy, and banned substances. Besides casein, MCTs (medium-chain triglycerides) and tryptophan amino acid is also added to the supplement. Tryptophan makes it beneficial for people who have trouble sleeping, and MCT makes it overall healthier as MCT fuels the body to provide instant energy.
Since casein is tasteless, Hibernate Micellar Casein Protein with 5-HTP is provided in two delicious flavours to enhance the taste of this nighttime snack. These flavours include white chocolate flavour and double chocolate brownie flavour. One jar of the supplement has 30 servings (2 scoops of 30 grams). You can buy Hibernate Micellar Casein Protein with 5-HTP to enjoy stronger muscles and a good night’s sleep.
Wrapping up
Casein and ZMA are beneficial for your muscle growth, strength, and recovery. However, they do not make a good combo, and you should avoid taking them together. Calcium present in the casein supplement inhibits the absorption of components of ZMA. If you still want to take both casein and ZMA, then take ZMA 40 to 45 minutes before taking a casein supplement.
References
- ISSN exercise & sports nutrition review update: research & recommendations (nih.gov)
- Effects of a Novel Zinc-Magnesium Formulation on Hormones and Strength (nih.gov)
- Zinc in Wound Healing Modulation
- Possible roles of magnesium on the immune system (nih.gov)
- Effects of Vitamin B6 Deficiency on the Composition and Functional Potential of T Cell Populations
- Dietary Zinc Acts as a Sleep Modulator (nih.gov)
- Effect of a hypocaloric diet, increased protein intake and resistance training on lean mass gains and fat mass loss in overweight police officers (nih.gov)
