Many people consume a Micellar casein protein supplement and ZMA regularly but since both are recommended to be taken at night, people get confused about whether to take casein with ZMA or not.

Here, we have thoroughly answered this frequently asked question to help you make a better decision.

What exactly is casein?

Casein is a tasteless and odourless protein that makes 80% of the total protein content of cow milk. Casein is a healthy source of branched-chain amino acids and nine essential amino acids. You can have it through all the dairy products. In the market, casein supplements are sold in two forms.

Micellar casein protein is a slow-digesting protein that takes hours to absorb in the gut while casein hydrolysate is a fast-digesting protein because it is pre-digested during its processing. Micellar casein protein is the most popular form of casein.

Why should you have a casein supplement?

For muscle strength and mass

Casein is an effective protein for muscle recovery, strength, and mass. It supplies your muscles with all the essential amino acids that muscles need to build. Casein supplement provides leucine in abundance. Leucine is the key amino acid that encourages muscle protein synthesis.

For fat loss

Micellar casein protein has the ability to increase the metabolic rate. An increased metabolic rate means more fat loss. Therefore, micellar casein protein may also help with weight loss.

For an improved immune system

Casein contains some proteins that exhibit characteristics of immunoglobulins. These proteins support your immune system and provide protection against harmful microbes.

What exactly is ZMA?

Since athletes are more active compared to other people, their bodies have a high demand for certain nutrients. Zinc and magnesium are two of those nutrients that athletes lose through sweat thus they need their higher levels to compensate for the loss. Vitamin B6 is also beneficial for their performance.

By keeping in mind the benefits of these three elements, a ZMA supplement was formed which mainly has zinc, magnesium, and vitamin B6.

Why should you have a ZMA supplement?

For improved performance in the gym

ZMA Capsules provides the body with the right amounts of zinc, magnesium, and vitamin B6. Together these elements boost the production of testosterone which eventually increases athletic performance.

For sound sleep

Magnesium activates your nervous system which induces calmness and relaxation in the body. Zinc and vitamin B6 also play their role in this regard.

For better immunity

ZMA regulates various immune system reactions. Zinc encourages the synthesis of cells that give immunity and magnesium also controls magnesium. In this way, ZMA boosts your immune system.

Can I take casein with ZMA?

Besides protein, casein also contains calcium, iron, and phosphorus. The calcium present in the casein supplement can react with the zinc present in ZMA and block its absorption in the body. That is why it is best to not take these supplements together.

People who want to strengthen their muscles and improve their sleep by using the powers of both the casein supplement and ZMA can still take them but with a 40 to 45 minutes gap. You can take ZMA 40 minutes before taking a casein supplement. It will not prevent ZMA absorption.

Summary

ZMA supplement and the casein supplement facilitate athletes by improving their muscle growth and strength. You can take ZMA 40 to 45 minutes prior to a casein shake. This way all the components of ZMA get time to fully dissolve in the body before casein protein enters the body.