Most of the available research to date supports the use of casein protein, although the differences between casein, whey, and soy are very small. Choosing a plant-based protein blend can help maximise the amino acids that you can benefit from. Plant-based protein powders may or may not be complete proteins - meaning they do not contain all of the amino acids. This means it takes longer for our body to digest and break down, but it releases protein more slowly into our system over time. 8Ĭasein protein is made from milk solids. It also contains more branched chain amino acids (BCAAs), essential for muscle building and recovery. Whey protein digests quickly and is shown to be the most effective at building muscle, which is why it is so commonly used after a workout. Both whey and casein proteins are made from milk, but have different amino acid profiles. There are three primary types of protein you might use before bed – whey, casein, or plant-based options. Summary: Most protein sources contain the amino acid L-tryptophan, which can help improve our sleep. When consumed with carbohydrates, tryptophan uptake into the brain is increased and may improve the time taken to fall asleep, as well as overall sleep quality. On top of this, the intake of protein prior to sleep may increase the availability of the amino acid L-tryptophan. 6 Although more research in this area is required, we currently know that consuming a high-protein diet may improve overall sleep quality. Sleep is generally recognised as an important recovery tool and a constant lack of sleep may result in changes to performance, immunity and protein absorption. Summary: Protein helps support our muscles by supplying amino acids for repair and growth. So how much do you need? Researchers have shown that 40g casein protein before bed stimulates muscle protein synthesis (the process of building muscle mass) by around 20%. This gives you a clear opportunity to stimulate muscle growth as you sleep - by slurping down protein shakes before bed. Luckily, researchers have shown that your gut is still able to function normally throughout the night while you sleep, which means you can still properly digest and absorb any protein consumed before bed. While many people train in the evening and consume protein in the post-workout period, how many of us consider protein shakes before bed? This is especially important given that the stimulation of muscle growth is typically low when you sleep, and so you may be at risk of muscle protein breakdown throughout the night. Summary: Protein helps keep us feeling full and satisfied, which can help control calorie intake for weight loss. Protein intake also keeps us feeling full and may help to reduce those late-night, high-calorie cravings that can be damaging to weight loss success. 10 However, the power of protein doesn’t stop there, as research shows that protein intake before you hit the hay can boost metabolism (the process of converting food into energy) and help keep hunger pangs at bay. Protein is the main nutrient that stimulates the growth of new muscle tissue it also helps to protect your hard-earned muscle mass during weight loss. You may have had a glass of milk before bed as a kid to build strong bones, but did you ever think that a night-time drink may also be useful for better gym gains? Here, we take a look at the evidence surrounding protein shakes before bed, discuss the potential benefits of consuming protein before bed, and provide some practical guidelines to avoid any potential pitfalls.īenefits of Protein Before Bed 1.
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