Protein drink before bed8/26/2023 ![]() While the case for pre-sleep protein remains preliminary, is there any harm in trying it? After all, it does involve consuming calories just before a long period of inactivity. "What's more, others have shown that adding a protein supplement at bedtime does not affect appetite the following morning - so it is unlikely to compromise total protein or calorie intake."īedtime protein won't 'make you fat' or ruin your sleep In one study we found that the consumption of ample amounts of protein (60g whey) before overnight sleep did not alter the muscle protein synthetic response to a high-protein breakfast the following morning. "The muscle-building effects of protein supplementation at each meal seem to be additive. As a result, lower levels of amino acids would be available for muscle growth during overnight sleep."īut if pre-sleep protein consumption allows muscles to cram in more amino acids at night, will they simply use less during the day? Apparently not, claims Snijders. "A survey of over 500 athletes found they were typically consuming at total of more than 1.2g protein per kilo of bodyweight across three main meals, but only a paltry 7g of protein as an evening snack. But unlike blood glucose, the body does not store and release amino acids to maintain near-constant circulating levels. Muscles can only grow and repair themselves when the right building blocks - amino acids from protein - are available in the blood. Sleep is a unique opportunity for muscle recovery and growthįundamentally, pre-sleep protein can be used to improve protein intake distribution over the day, says Snijders. ![]() However, there are already numerous indirect indicators that pre-sleep protein specifically is beneficial for healthy young lifters. "Based on our own studies, we calculated that a huge number of participants would be needed to prove whether a difference might exist in response to pre-sleep protein, versus protein intake at other times of the day," explains Snijders. The difference was not statistically significant however, perhaps because there were only 26 participants. It showed that fat-free mass gains over 8 weeks of unaltered training in regular lifters were greater (+1.2 kg vs +0.4 kg) with a nightly casein supplement, compared to the same supplement taken in the morning. Just one study has attempted - unsuccessfully - to test this question. The training was effective - both groups ended with a bigger squat (one rep max) and bigger quads - but the protein-before-bed group gained significantly more muscle strength and size.īut are muscle gains boosted by pre-sleep protein per se, or just higher total intake of protein and calories? Half were given a nightly pre-sleep protein shake with about 30g of casein and 15 grams of carbs, while the other half got an energy-free drink. His team put 44 healthy young men on a 12-week lifting program. Snijders' 2015 study is the most compelling demonstration to date for this. "These have fueled the idea that over a longer period, a pre-sleep protein supplement can maximize the strength and muscle mass gains during regular resistance exercise training." Tim Snijders, Assistant Professor at Maastricht University. "Several one-night studies have shown that pre-sleep protein intake increases muscle protein synthesis during overnight sleep in young adults" says lead author Dr. According to a review published in Frontiers in Nutrition, existing findings nevertheless suggest that overnight sleep is a unique nutritional window for boosting muscle gains - while late-night protein calories needn't increase body fat.
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