You may have consumed a glass of milk before bed to strengthen bones in childhood, but do you think a bedtime protein shake would be helpful for better exercise benefits? Here, we look at the evidence for protein shakes before bedtime and provide some practical guidelines for avoiding any risks.
Benefits Of Bedtime Protein Shake
1. Bedtime Protein Shake Promote Muscle Growth
While many people exercise at night and consume protein in the post-workout period, how many of us consider a bedtime protein shake? This is especially important because muscle growth stimulation is usually less when you sleep, so there is a risk of muscle protein breakdown overnight.
Fortunately, researchers have shown that your gut can function normally throughout the night while you sleep, meaning you can still digest and absorb any protein you consume before bedtime.
This provides a clear opportunity to sip a protein shake before bedtime and encourage muscle growth while you sleep. So how much do you need? Researchers have shown that 25-30 grams of casein protein before bedtime stimulates muscle protein synthesis (the process of building muscle) by about 15-20%.
2. Bedtime Protein Shake Boost Weight Loss
It is the main weight nutrition protein that stimulates new muscle tissue growth and helps protect your tense muscles while losing weight. However, protein-energy doesn’t stop there, as research shows that using the protein you’ve previously squeezed in can increase metabolism (the process of turning food into energy) and help maintain appetite.
Consuming protein makes us feel full and helps reduce nighttime, high-calorie hunger that will reduce weight loss success.
3. Bedtime Protein Shake Help Better Sleep And Recovery
Night Sleep is generally recognized as an essential recovery tool, and persistent insomnia can lead to changes in performance, immunity and protein absorption. A Bedtime protein shake can improve the overall quality of sleep.
In addition, its use Bedtime protein shake may increase the availability of the amino acid L-tryptophan. Therefore, when carbohydrates are consumed, tryptophan intake in the brain is increased, and the time required for sleep and overall quality of sleep may be improved.
Which Protein Is Recommended For Bedtime Protein Shake?
Although the differences between casein, whey and isolate are small, most research available so far supports the use of casein protein. The reason behind the use of casein protein is that it provides a more significant release of amino acids, thus maintaining amino acids overnight.
Consuming a bedtime protein shake provides a valuable opportunity to stimulate muscle growth, influence daily energy metabolism, and improve overall sleep quality. In addition, when consumed regularly, pre-sleep protein promotes gains in both muscle mass and muscle strength. Although the optimal type of protein needed before bedtime is unclear, doses of 25-30 grams may be required to achieve the benefits outlined in this article.