Protein drink before bed8/7/2023 ![]() ![]() ![]() Nutrients, 8(4), 181.Protein shakes have become a staple in the world of health and fitness, favored by athletes and gym-goers alike. Protein Considerations for Optimising Skeletal Muscle Mass in Healthy Young and Older Adults. Protein Ingestion before Sleep Increases Muscle Mass and Strength Gains during Prolonged Resistance-Type Exercise Training in Healthy Young Men. J., van Vliet, S., van Kranenburg, J., Maase, K., Kies, A. International Journal of Sport Nutrition and Exercise Metabolism, 31(2). Increasing Meal Frequency in Isoenergetic Conditions Does Not Affect Body Composition Change and Appetite During Weight Gain in Japanese Athletes. Journal of the International Society of Sports Nutrition, 15(1). Daytime and nighttime casein supplements similarly increase muscle size and strength in response to resistance training earlier in the day: A preliminary investigation. International Journal of Exercise Science, 10(3), 479–486. Casein Protein Supplementation in Trained Men and Women: Morning versus Evening. Literally.Ĭheck out this article on why more protein isn’t always necessarily better:Īntonio, J., Ellerbroek, A., Peacock, C., & Silver, T. Don't bust your calorie budget chasing invisible gains. Note: every gram of protein still contains 4 calories, after all. Forcibly consuming more protein before sleep-beyond what you need-may even hurt your progress. Then you likely won’t need a pre-bed protein shot. Hitting your daily protein intake (anywhere between 1.6 to 2.2 g/kg). ![]() Choosing “high-quality” protein sources ( more information here).If you’ve already got your bases covered: ![]() Wait, what kind of question is that? Aren't the previous 2 studies clear enough? Honestly, though, there isn't a clear answer as to whether consuming protein before bed is "good" or "bad" for you. So, is consuming protein before bed good? After 10 weeks, there were no statistically significant differences in terms of hypertrophy between groups. Here, researchers instructed participants to consume 35 grams of casein directly before sleeping or earlier in the day (at least 6 hours before bed). ? 2018 study: Takes a similar approach as the above study. I.e., it didn’t matter if participants drank their protein shake in the morning or right before bed they experienced the same growth. Guess what they found after 8 weeks? Answer: neither protein intervention had a statistically significant impact on body composition. ? 2017 study: Researchers instructed participants to consume 54 grams of casein before bed (within 90 minutes) or in the morning. Well, that’s the exact conclusion of a 2015 study: The researchers found that participants experienced significantly better gains in muscle size and strength over 12 weeks of resistance training with a casein-based protein shake (containing 27.5 grams of protein) before bed compared to a noncaloric placebo. Okay, increasing your protein consumption intake frequency beyond thrice daily won’t give you better results.īut what about delivering a protein dose to your body right before sleeping (i.e., leaving your last meal just before bed)? Wouldn't that provide a "buffet" of amino acids, enabling your body to use them to repair and rebuild muscles? Down protein before bed = more gains? Really? Meaning? If you hit your daily protein intake target, you’d see the same muscle growth with 6 protein-containing meals as if you’d only eaten 3 in a day. And here's the surprising bit: there's no clear and consistent advantage to being on that range's lower or higher end. ![]()
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