Do you have a favorite recipe you’d like to share? Muscle & strength gains with and without a protein shake before bed. I personally use Gold Standard Casein from Optimum Nutrition. So a bedtime shake ensures your body has the nutrients it needs to recover overnight. And while research suggests a protein-rich meal before bed can boost your muscle-building results, it may not be the best long-term practice for your health. Often, this heat is the result of things that stimulate our metabolism and burn calories. References The best lean bulk tips for diet, workouts, and lifestyle. Ashwini Kulkarni Sule Sep 19, 2020 . That means you get a steady release of amino acids without any spike in blood sugar. Another study by McMaster University sought to measure the effect of protein synthesis on muscle building. In other words, the study findings on metabolism may well have been due to random chance. Shouldn’t I just eat a meal or have a whey protein shake before bed? And now, it’s time to take a closer look at the potential tradeoffs of eating before bed. And the same study found that consuming whey protein before bed (as opposed to casein) may lower fat oxidation[*]. Save money with this list of the best tasting protein powder in every category. In fact, it could add unnecessary calories to your diet. Only then can you get results like building muscle or gaining strength. Figure 2. On the other hand, a separate study from 2018 compared the effects of daytime casein protein to nighttime casein taken before bed[*]. Figure 4. Here's a list of some sources of approximately 40 grams of protein you can eat before shuteye. Some people swear by pre-bed protein shakes, while others choose to steer clear in light of the potential downsides. In other words, don’t make a habit out of ordering off of fast food “dollar menus” late at night. Furthermore, there’s no evidence that whey protein consumption leads to insulin resistance. Or the process in which cells make proteins. Or, if you don’t fast before bed, at least make sure to avoid carbs for a few hours before you sleep. During the comparison, the researchers found similar results on muscle size and strength, meaning that while casein protein enhances muscle growth and performance, drinking it before bed may not be an essential factor. Since I'm coming off of eating whatever I can get my hands on and trying to eat "right" I find myself a bit hungry before bed and I'm afraid of losing muscle mass. Adapted from Res, Peter T., et al. Share with your community and get the conversation started! One group consumed a drink before bed containing 27.5 grams of protein and 15 grams of carbohydrates. The idea that taking a protein shake before bed helps with weight loss is based on the finding that pre-sleep protein raises your metabolism the following morning compared to eating nothing [8, 9, 10]. Keep in mind that the calories, macronutrients, and food quality of your pre-bed meals can make a tremendous difference in your results and health. Get a personalized nutrition plan that shows you exactly what and when to eat based on your body type, lifestyle, and fitness goals. Additionally, a 2017 study from the American Journal of Clinical Nutrition found that, on average, people with higher body fat ate their meals later compared to lean people[*]. In a 2012 study published in Medicine & Science in Sports & Exercise, researchers had 16 healthy young men lift weights, then consume either 40 grams of casein protein or a placebo before bed[*]. But it is practical and easy to implement if you’re looking for an added edge in reaching your fitness goals. If you’ve been in the workout world for a while, you know the benefits of having protein after a workout for muscle recovery and repair. Is whey protein before bed a good idea? And, when ghrelin is low, you feel less hungry. Drinking a protein shake before bed won’t necessarily burn fat on its own. It may be good for you if you meet any of the following criteria: A protein shake before bed is a good way to ensure you recover from your workouts. In the same way, your workouts are like digging a hole. If you are looking to enhance your health or athletic performance, consider a protein shake before bed. So you can’t go wrong with casein before bed. You should drink a protein shake before bed. © Levels 2020. But when you work out earlier in the day, your protein synthesis could drop at night. What about using whey protein as a pre-bedtime supplement? Again, they were better able to recover from the strenuous workouts. 1) Res, Peter T., et al. Everyone’s blood sugar levels change throughout the night. Let us know in the comments below! Presumably, because it’s known to be slower digesting than whey. Join now and get 15% off your first order. It’s important to realize that you must recover from exercise before you benefit from your workouts. Then one group had a protein shake before bed while the other did not. “Ingestion of whey hydrolysate, casein, or soy protein isolate: effects on mixed muscle protein synthesis at rest and following resistance exercise in young men.”. On average, the protein before bed group had 22% higher protein synthesis and less protein breakdown1. Drinking a protein shake before bed and after a workout can help bring your body back into a positive protein balance, and this can provide optimal muscle growth. So far, we’ve discussed mixed findings from studies on consuming slow-acting protein before bed. A quick protein shake is an easy way to boost your daily protein intake and hit your targets. Who Should Drink a Protein Shake Before Bed? However, eating before bed could potentially detract from your sleep quality and even your long-term health, especially if you go about it the wrong way. Substituting a protein shake for an unhealthy snack is a good way to satisfy your sweet tooth without compromising your fitness. Consuming slow-acting protein before bed is a popular approach in sports nutrition. Having protein shakes before bed provides a key opportunity to stimulate muscle growth, influence daily energy metabolism, and improve overall sleep quality. Information provided by this website or this company is not a substitute for individual medical advice. Which means you burn more calories by doing nothing more than digesting. And most notably, the men who drank casein before bed had muscle protein synthesis rates 22% higher than men who did not. “Protein ingestion before sleep increases muscle mass and strength gains during prolonged resistance-type exercise training in healthy young men.” The Journal of nutrition 145.6 (2015): 1178-1184. Enhanced Athletic Performance. While you probably won’t mistake this pre-bed protein snack for real ice cream, it’s still delicious and filling--and fantastic for your muscle-building results. And drinking a protein shake before bed is an easy way to ensure you hit your daily protein target. “Protein ingestion before sleep increases muscle mass and strength gains during prolonged resistance-type exercise training in healthy young men.”, Tang, Jason E., et al. And a protein shake before bed can help you do that in several ways. Therefore, if you want to maximize fat-burning, your best bet is to skip pre-bed meals. Perhaps most appealing, protein before bed adequately prepares you for another bout of physical activity. In addition to affecting your sleep schedule, they also control other vital aspects of your health, such as your hormone levels. This is called the Thermic Effect of Food (TEF) and it can account for 10% or more of the calories you burn in a day. Protein Shake Before Bed Just a quick question: I'm trying to cut down a little bit here and I always have a protein shake before bed. Therefore, it stands to reason that you could also have a whey protein shake before bed and get similar results. But in reality, studies are mixed, and the potential benefits definitely depend on your goals. What Happens When You Drink a Protein Shake Before Bed? Net protein balance with and without a protein shake before bed. As a result, you gain better control of your calorie intake. Mismatched or inconsistent circadian rhythms, such as those of nighttime workers, for instance, are associated with higher rates of cancer, heart disease, and even mental health issues such as depression[*]. So, we’ve established, through scientific studies, that protein before bed is a good thing – it’s going to help fill the overnight gap in the muscle building process, to maximize results over 24 hours. Will you be next? 7 cooked eggs. Additionally, a separate small study from 2018 found no benefit on next-day resistance exercise performance when physically-active women drank whey protein or casein protein before bed[*]. While overeating is a big problem, some people struggle to eat enough. While we sleep our protein synthesis rates drop. In this article, I’ll share 7 health benefits of drinking a protein shake before bed. In this article, I’ll share 7 … Protein is vital to building and maintaining lean muscle mass. In addition to muscle size, participants who consumed protein before bed also gained about 15% more strength than the control group. To sum up, it’s safe to say that based on recent research, drinking a protein shake before bed isn’t the best practice for weight loss. If you aren’t familiar with the differences between whey and casein, learn more here: Casein vs. Whey: The Similarities and Differences Explained. Having protein shakes before bed provides a key opportunity to stimulate muscle growth, influence daily energy metabolism, and improve overall sleep quality. A few studies showed a positive outcome for muscle growth, performance, or recovery, while others didn’t. Protein is like a building block for your body. 7 Amazing Benefits Of Drinking A Protein Shake Before Bed, Best Tasting Protein Powder In Every Category, 13 Tactical Lean Bulk Tips To Build Muscle & Stay Lean, Res, Peter T., et al. The reason is that carbs raise your blood sugar which can cause you to store fat. In this article, you’ll learn what science says about drinking protein shakes before bed, the pros and cons of eating protein and other macronutrients before bed, who should consider pre-bed shakes, and three tasty pre-bed muscle-building recipes. Adapted from Snijders, Tim, et al. Mix ingredients together in a medium bowl using a spoon and enjoy! We offer you some valuable information on this subject, through this write-up. Then you fill the hole with a solid foundation upon which to construct your home. Experts have conducted several studies on the topic, and the results have shown that taking 30-40 grams of protein before bed can help promote weight loss, stimulate muscle growth, and help preserve muscle mass. And drinking a protein shake before bed is an easy way to ensure you hit your daily protein target. For that reason, I recommend giving it a try. Some research suggests this tactic has the potential to enhance muscle growth, speed up recovery, and increase performance. Both of these findings could point towards better recovery from exercise, thanks to the casein shakes. And if your goal is weight loss, or you’ve got metabolic issues like insulin resistance or type 2 diabetes, you’re probably better off skipping eating before bed, period. To answer that, let’s talk about what the protein shake should consist of. And while light exposure is the most significant factor in determining your circadian rhythms, food intake also impacts your body’s internal timekeeping[*]. If you're interested in drinking your protein shake before bed, you will be better off … We’ve all heard it, either from a friend, online article, or coach, that drinking a protein shake before bed, will help you build more muscle mass and strength. One of the biggest benefits of consuming protein before bed is that it increases protein synthesis. Subscribe to get the latest sales, product drops and advice. And according to a 2019 review, the current research suggests that consuming 40 grams or more of slow-acting protein before bed is effective for enhancing muscle protein synthesis, but only following evening exercise[*]. The reason is that protein lowers a hormone called ghrelin for longer than carbs or fat. When we eat, our bodies burn calories to break down the food. Acute refers to something sudden; in the medical setting they use the term to … Drinking a protein shake before bed may increase your metabolism and muscle mass, but there's not enough evidence on whether it promotes long-term weight loss. In other words, over time, drinking a casein shake may result in increased muscle-building. Jeremy Fox  –  Founder of Nutritioneering, Engineer, CPT, Bodybuilder, Coach. A shake with about 30 grams of protein is recommended 10 to 30 minutes prior to going to sleep. Most of the time, scientific studies use slow-absorbing casein protein for this purpose. Also, it’s still not clear from studies whether the pre-bed timing or simply increased overall protein intake is responsible for the heightened muscle-building[*]. If you have a sedentary lifestyle, then added protein probably isn’t for you. As a result, their net protein balance was positive while the control group was negative. They found that the men who consumed the slow-acting casein protein had higher rates of whole-body protein synthesis, as well as a higher net protein balance. This, before bed protein shake has around 410-420 kcal, mostly from slow digesting protein and fats and some from carbs. You can read more about optimal protein dosing in this post.. Best Protein Sources Before Bed. Another, less expected, benefit of drinking a protein shake before bed is that you’ll feel less hungry when you wake up. Can a Protein Shake Before Bed Help with Muscle Recovery? Therefore, while drinking a protein shake before bed may be useful temporarily for building muscle, it’s probably not a wise life-long habit for your health. But, over time, it will help you adhere to a high protein diet. Or for a more in-depth overview of how your body metabolizes protein, check out Protein Absorption: Everything You Need to Know. 3) Tang, Jason E., et al. But in contrast to the above findings, a 2019 study of 10 professional soccer players found that compared to a placebo control, 40 grams of casein protein before bed enhanced functional recovery as measured by physical performance and muscle soreness[*]. Before we dive into the benefits of a protein shake before bed, let’s talk a little bit about why protein matters in the first place. 4 Benefits of Having a Protein Shake Before Bed Builds and Maintains Muscle Mass. Otherwise, keep reading for easy-to-understand summaries of the scientific findings on pre-bed protein. Learn how to build muscle while staying lean so you can look and feel your best. Now that you know the benefits of protein before bed, how exactly do you add this bedtime snack to your daily routine? “Ingestion of whey hydrolysate, casein, or soy protein isolate: effects on mixed muscle protein synthesis at rest and following resistance exercise in young men.” Journal of applied physiology 107.3 (2009): 987-992. 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