Protein Before Bed
Whether you’re trying to bulk up or go through a cutting cycle, getting a lot of protein in your diet is crucial. Having that said, lots of people are wondering whether you should eat protein before bed to support your goals. Before we dive deeper into this, you should know that according to the Dietary Guidelines for Americans, your daily calories should come from the following macronutrients:
- 10 to 35% of protein
- 20 to 35% of fat
- 45 to 65% of carbohydrates
According to studies, the recommended daily protein intake is around 0.8 grams per kilogram of body weight. However, those who are into fitness, and especially trying to build muscle, should opt for a higher dose of protein a day (such as 1.5 to 2 grams per kilogram of body weight). Therefore, those who increase the amount of protein in their diet (from 0.8 to 1.5 up to 2 grams) will support both their resistance training goals of building muscle.
So, you most likely already know that protein is crucial. But…
Is there a right time to consume it?
The research suggests that post-workout protein is extremely beneficial because it supports recovery and muscle growth. Some suggest that protein pre-workout is also highly beneficial. This is the reason why people who are searching to beef up tend to have at least 30 grams of protein both before and after their workout (60 grams in total).
Still, if you weigh 80 kg, then you may aim to consume a total of 160 grams of protein per day, so you still have 100 grams of protein per day to consume. That’s why, many wonder if protein before bed would be helpful to build muscle. Well yes, there’s a chance that protein shake before bed could be just what you’re searching for. Let’s analyze it closely.
The Science of Protein
You need amino acids to build muscle. Our muscles are about 80% made of protein. Having that said, I guess it is pretty obvious why you need more protein to increase the amount of muscle growth. In fact, if you do not get enough protein in your diet, you may experience muscle loss. So, our bodies require this organic compound (the amino acids from protein). Therefore, protein is vital for our bodies, especially for those who want to gain muscle.
When we’re lifting weights, we’re causing micro tears in the muscle fibers. Then, when we go to bed to sleep, our muscles get the time and everything else they need to repair and recover, growing bigger and stronger in order to cope with the stress of lifting weights. So, we actually grow muscle when we snooze the night away. When we’re sleeping, our body releases most growth hormones, which leads to muscle growth (and fat burn). Studies prove that people deprived of sleep find it difficult to build muscle and burn fat.
What does this mean? That the amino acids from protein are necessary to repair, heal, and grow your muscles. Therefore, consuming protein before bed potentially may be highly effective. That’s because by eating protein before bed, your muscles may take full advantage of this hormone spike as they have everything they need to grow and heal.
Studies
There are a lot of studies and research done proving these words. So, you shouldn’t take my word for it, you can check the research. According to research, casein protein before bed will increase muscle protein synthesis. This will help boost post-workout overnight recovery. Another study suggests that drinking a protein shake before bed will result in greater muscle strength, size, and muscle fiber size too.
Yet, to be honest, it is still not fully clear whether the increase in daily protein was responsible for delivering these results, or it is specifically the protein before bed that provided these results.
This is why the International Society of Sports Nutrition started to research whether you should eat protein before bed. Their study suggests that casein protein before bed can actually increase muscle protein synthesis and metabolic rate as you sleep. Moreover, one more study suggests that protein before bed can improve metabolism too. That’s especially true if you’re a fan of early morning workout pre-breakfast.
Protein before bed is for bodybuilders only?
Well, we’ve stated that athletes and bodybuilders may benefit from extra protein before bed. We also stated that athletes and bodybuilders may need higher amounts of protein for their goals. So, is protein before bed for bodybuilders only? Not actually. There are other studies that suggest that having protein before bed will aid muscle growth (and preservation) in older people and those who are less active too.
In the study, the participants were consuming casein protein before bed and they showed positive results. Nonetheless, the same study suggests that this may be a bad idea for overweight people. Those who consume protein before bed (or especially carbs) will increase their insulin levels the next morning. Therefore, everyone will benefit from protein before bed, with the exception of overweight people. Athletes, bodybuilders, and older people will benefit most though.
What is the best protein before bed?
When you are doing your best to boost muscle growth and repair, getting the best protein before bed is important to help achieve the best results. Here are some food examples that are packed with protein which you can use to make a snack before going to sleep:
- 1 cup of 1% milk fat cottage cheese
- A slice of bread with peanut butter and a glass of low fat or 1% milk
- Greek yogurt with berries
- Cup of nuts
- 3 hard boiled eggs
Generally, there are a lot of great sources of protein that you can try before bed.
- Ricotta cheese
- Poultry
- Tofu
- Fish
- Seafoods
- Legumes
- Peas
- Lentils
For example, just 100g of chicken breast can provide you with around 30 grams of protein.
Protein supplements and protein bar
It is always best to get extra protein (before bed or throughout the day) through food. Drink protein supplements or eat protein bars when you can’t get enough protein through foods for whatever reason. But if you decide to grab a protein shake or protein bar before bed, I strongly recommend being careful about the type of shake that you choose. You should be careful because a lot of them are packed with artificial sweeteners and/or are high in calories.
There are also other ways to build muscle fast…
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