Hi guys! i've just bought a bottle of ZMA capsules and am not entirely sure of the directions. on the bottle it says "take 3 capsules daily, preferably on an empty stomach 30-60 minutes before bedtime". Does this mean take all 3 capsules at once or spread out through the day? I know this may seem like a stupid question but taking all 3 at once just seems like a lot.

Thanks guys!

All three at once. They're spread into three pills because that's the only way to allow women to take 2/3 the dose of guys.

Heres what you do open said bottle pour the contents into the toilet and flush youll be doing that every morning when you wake up and pee anyway.

ZMA or any other supplement (excluding steroids or GH or possible a myosatint inhibiter like follistatin) will not build you any muscle.

myostatin
http://en.wikipedia.org/wiki/Myostatin

I doubt he's expecting ZMA alone to build muscle. The very definition of 'suppliment' should prevent that expectation. The idea is that there are many vitamins and minerals your muscles need to grow. Along with working out and proper diet, vitamins help you achieve the maximum benefit every time. Zinc, Magnesium, and Vitamin B6 are lost in a particularly large amount with body building lifestyle due to blood sugar spikes from the diets and urination from staying hydrated. From what I've read, there is not a concensus on the effectiveness of ZMA, but it's not all that expensive and the extra minerals won't hurt you.