Protein shake before bed - benefits and harms.
Protein intake helps maintain the balance of muscle protein in the body. Protein contains essential amino acids that are important for this process. When your body is short of amino acids due to periods of lack of food or stress caused by exercise, it causes a shift in balance to the negative side. A protein shake can help get your body back into the positive balance needed for optimal muscle growth.
Night Protein for Muscle growth and Recovery
If you are going to drink protein shakes, it makes sense to consume them when they can bring the greatest potential benefit. Post-workout protein supplements are considered the best method for restoring strength and optimizing muscle growth. However, current research suggests that eating a protein shake before bedtime may provide additional health benefits.
Better muscle growth and retention
One study looked at how protein consumed before bed is better absorbed by people who exercise in the evening. When participants exercised in the evening and consumed 40 grams of protein before bed, muscle protein synthesis (growth) increased, and more dietary amino acids were found in the muscle tissue.
Another study looked at how eating protein before bedtime can increase muscle growth in healthy older men. The loss of skeletal muscle mass with age is attributed to a weakening of the anabolic response to protein intake.
The study involved 48 healthy older men who consumed 40 grams of protein, 20 grams of protein, or a placebo before bedtime. Those men who took 40 grams of protein showed better results. These results provide the scientific basis for a new nutrition strategy aimed at preserving muscle mass during aging and disease.
The effect of dietary protein supplements before bedtime on muscle mass and strength gain during weight training was also evaluated . It involved 44 young healthy men who trained three times a week for 12 weeks. The volunteers took an additional drink containing 27.5 grams of protein or 15 grams of carbohydrates or a placebo before going to bed.
Protein supplements before bedtime increase the gain of muscle mass and strength better.
Another study found that consuming protein before bedtime can improve skeletal muscle health after weight-bearing exercises. A study has shown that consuming at least 40 grams of dietary protein before bedtime can stimulate muscle protein synthesis, making taking protein supplements before bedtime an effective dietary strategy for increasing muscle mass and strength.
Improved recovery
Another study evaluated how eating protein before bed improves post-workout recovery. It was attended by 16 healthy young men who performed one series of exercises with weights in the evening. Before going to bed, the men consumed 40 grams of protein or a placebo. The protein was efficiently digested and absorbed, which increased the rate of protein synthesis in the body compared to placebo.
Improved performance
Taking a protein shake at night can improve athletic performance, as it can help regulate muscle protein metabolism, as well as increase muscle strength and growth. The following clinical results were reported:
* Improved muscle recovery overnight
* Increase strength during training
* Increase in muscle mass
* The ability to train longer
* Improved muscle adaptation to training
Protein for weight loss
A protein shake before bed can help you lose weight, as protein speeds up your metabolism and stimulates muscle growth. Increased metabolism accelerates the burning of calories.
But don't lose sight of the total calories. Eating more calories than required can lead to weight gain. This means that it is important how you add protein shakes.
Protein shakes add calories to your daily allowance. If you want to take protein supplements to help you lose weight, be sure to adjust your calorie intake for the rest of the day so that there is room for protein in your daily minimum.
If you mix 40 grams of pure protein powder with water, you can expect to get 160 calories (4 calories per gram of protein). On the other hand, protein shakes mixed with fruit, nut butter, and milk can easily add up to 300 or more calories per smoothie.
If you consume 1,800 calories a day, subtract between 160 and 300 calories from this amount if you plan to drink a protein shake before going to bed. This will allow you to keep up with your daily calorie intake while promoting weight loss and muscle growth.
Protein shakes can be useful for people trying to lose weight if used as a meal replacement, but not necessarily overnight. You can drink a protein shake before going to bed if you haven't had dinner or are hungry after dinner. Using a cocktail instead of another meal or snack can help prevent overeating before bedtime.
Best sources of Protein
Protein sources vary in how they stimulate muscle protein synthesis. This means that the type of protein consumed before bed can affect the results. Most of the studies used casein protein for the participants. Casein is a slow-digesting source of protein that provides a slow release and increases the amount of amino acids throughout the night.
Effects on sleep
A protein shake before bed can disrupt your sleep, depending on the type of protein. The simple sugars in a liquid protein supplement can cause a surge of energy (as well as weight gain and increased fat stores). Most of the studies mentioned above used slow-digesting protein. Consuming the right protein source stimulated muscle protein synthesis without disturbing sleep.
Whey protein is a faster-digesting protein. It has been shown to better stimulate muscle protein synthesis, but for a shorter period of time compared to casein. This is why whey protein is used most often after a workout, rather than before bedtime.
High-quality sources of animal protein can also increase the rate of muscle protein synthesis overnight. Some people prefer to eat protein, and it's nice to be able to both eat and drink it. These protein sources include: * Eggs · Low-calorie milk · Low-fat yogurt · Chicken breast · Lean steak
Carbohydrate to protein ratio
Athletes who find it difficult to eat solid foods after a workout may benefit from liquid recovery supplements. This is especially true when compared to not eating after a workout.
Athletes often benefit from using a combination of protein and carbohydrates to restore and replenish their glycogen stores. Protein restores muscle, and carbohydrate restores glycogen, so they work together. This combination of macronutrients is usually also more satisfactory.
A balanced supplement with a 4:1 ratio of carbohydrates and proteins is recommended. Protein shakes vary greatly in the composition of macronutrients, and they should be selected depending on individual needs.
Tips for adding Protein Shakes
* If you're trying to gain weight, look for a higher-calorie smoothie.
· If you are an athlete trying to build muscle, look for a medium-calorie cocktail with a balance of carbohydrates and proteins.
· If you're trying to lose weight, you may need a low-calorie, low-sugar protein shake.
Solid food can often be more saturated than a liquid supplement because it takes longer to digest. In addition, adding additional sources of fiber, such as fruits, vegetables, whole grains, such as oatmeal and or beans, can satiate better and further slow down digestion.
Result
There is ample evidence to support the importance of protein intake for muscle growth, and while most people can meet their daily needs with diet alone, some may benefit from protein supplements such as protein shakes. If you take into account the total daily calories and activity level, eating high-quality protein supplements at night can be beneficial for building or preserving muscle, as well as restoring and reducing weight.
