Should you consume protein at night
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.
Improved 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 going to bed, the synthesis (growth) of muscle protein 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.
One study evaluated the effects of dietary protein supplements before bedtime on muscle mass and strength gains during weight training. 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 and 15 grams of carbohydrates, or a placebo, before going to bed.
Protein supplements before bedtime increased the gain of muscle mass and strength.
Another study found that consuming protein before bedtime can improve skeletal muscle 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 nutrition strategy to increase 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 strength exercises 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
· 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 to your diet.
Protein shakes add calories to your daily allowance. If you want to take protein supplements to lose weight, be sure to adjust your calorie intake for the rest of the day to adjust to the cocktail.
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, you may need to 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 when 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 find yourself 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 an increase in weight and fat stores). Most of the studies cited above used slow-digesting protein. The consumption of the right source of the protein stimulated muscle protein synthesis without sleep disorders.
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 animal protein sources can also increase the rate of muscle protein synthesis overnight. Some people prefer to eat protein, and it's nice to be able to do both. These protein sources include:
* Eggs · Low-calorie milk · Low-fat yogurt
· Chicken breast · Lean steak
The ratio of carbohydrates to proteins
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 proteins and carbohydrates to restore, replenish glycogen stores. Protein restores muscle, and carbohydrates restore glycogen, so they work together. This combination of macronutrients is usually also more satisfactory.
A balanced supplement with a 4: 1 ratio of carbohydrates to protein 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, and / or beans, can bring satisfaction and further slow down the process of protein absorption.
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 your total daily calories and activity level, eating a high-quality protein supplement at night can be beneficial for building or preserving muscle, helping with recovery, and losing weight.
