You usually drink protein shake after workout, but did you know that drinking before bed is equally effective?
Protein shakes are one of the most popular supplements among adults, especially athletes and bodybuilders. Protein shakes can help with weight loss, build muscle, and improve overall health. These drinks can make a convenient breakfast and are often used after a workout for muscle recovery.
Most of us can easily get enough protein from food without a protein shake. Some medical conditions may require protein supplementation, but this is quite rare. Each individual should calculate his or her own protein needs for optimal health and fitness.
Consuming protein helps your body balance muscle. Protein contains essential amino acids that are important for this process. When your body is deficient in amino acids during periods of fasting or oxidative stress caused by exercise, there are negative changes. Drinking a protein shake can help bring your body back into the positive balance needed for optimal muscle growth.
Drink protein at night for muscle growth and recovery
If you want to have a protein shake, choose the time of day that offers the greatest potential benefits. Post-workout protein supplementation has been considered the best method for refueling and optimizing muscle growth. However, research has shown that drinking a protein shake before bed can also provide many health benefits.
Better muscle growth and preservation
One study found that protein taken before bed was better absorbed in people who exercised at night. Participants in this study who exercised at night and consumed 40g of protein before bed increased muscle protein synthesis and many amino acids in muscle tissue.
Another study demonstrated that taking protein before bed can increase muscle growth in healthy older men. Study participants who took 40g of protein before bed showed the best muscle gain results, compared with those who took 20g and didn’t take the protein. These findings provide the scientific basis for nutritional strategies that support muscle preservation during aging and disease.
Another study found that taking protein before bed could improve muscle tone after high-intensity interval training (HIIT). Research shows that consuming at least 40g of dietary protein before bed can stimulate muscle protein synthesis, making pre-sleep protein supplementation an effective nutritional strategy for mass gain. and muscle strength.
Improves recovery and exercise performance
Another study has suggested that taking protein before bed improves recovery from exercise.
Taking a protein shake at night may improve athletic performance, as it can help regulate muscle protein metabolism along with strength and muscle growth. The following clinical findings have been reported:
- Boost muscle recovery overnight
- Improve strength during exercise
- Increase muscle mass
- Increase endurance
- Enhances muscle adaptability to exercise
Protein for weight loss
Drinking a protein shake before bed can promote weight loss, as protein boosts metabolism and stimulates muscle growth. Increased metabolism means increased calorie burning rate.
However, don’t ignore the total calories. Eating more calories than you need can lead to weight gain. This means that how you take your protein shake matters a lot.
Protein shakes add calories to your daily total. If you want to add protein to lose weight, adjust your calorie intake for the rest of the day.
For example, if you mix 40g of pure protein powder with water, you will consume about 160 calories (4 calories per gram of protein). However, a protein shake mixed with fruit, nut butter, and milk can go up to 300 calories.
So, if you consume 1,800 calories per day, you need to subtract 160-300 calories from the total when you drink a protein shake before bed. This allows you to ensure your daily calorie intake to promote weight loss and muscle growth.
Protein shakes can be beneficial for people trying to lose weight when used as a meal replacement, but not necessarily at night. You can have a protein shake before bed if you don’t eat dinner or feel hungry after dinner. Using a shake in place of a snack can help prevent overeating before bed.
Best source of protein to drink before bed
Each type of protein stimulates muscle synthesis differently. This means that the type of protein you take before bed determines the results. Most of the studies used casein protein on participants. Casein is a slow-digesting protein source that allows for a slow release and an increase in amino acids throughout the night.
Whey protein is a faster digested protein that is better able to stimulate muscle protein synthesis, but for a shorter period of time, than casein. This is why whey protein is used post-workout rather than before bed.
High-quality animal-based protein sources can also increase the rate of muscle protein synthesis overnight. These protein sources include:
- Low fat milk
- Low fat yogurt
- Chicken breast
Drinking a protein shake before bed can affect sleep, depending on the type of protein. The simple sugars in liquid protein products can cause an increase in energy (as well as weight gain and fat storage).
Most of the studies cited above used a protein that was slowly digested. Consuming the right source of protein helps stimulate muscle protein synthesis without impairing sleep.
What is a good carbohydrate to protein ratio?
If you find it difficult to eat solid foods after a workout, you can add fluids to aid recovery. You should not fast after a workout.
Using a combination of protein and carbohydrates helps with post-workout recovery. Protein repairs muscle and carbohydrates restore glycogen, so they work together. This combination of macronutrients often also helps with satiety.
Scientists recommend supplementing with a balanced ratio of carbs and proteins 4:1. Protein shakes vary in macronutrient composition and should be selected based on individual needs.
Tips for adding protein shakes
- If you’re trying to gain weight, look for a higher calorie shake.
- If you’re an athlete looking to build muscle, look for one that’s calorie-dense with the right balance of carbohydrates and protein.
- If you’re trying to lose weight, you may need a lower-sugar, lower-calorie protein.
Solid foods can often be more satiating than liquid supplements because they take longer to digest. Additionally, adding additional sources of fiber such as fruits, vegetables, and beans can fill you up longer and slow digestion further.
The importance of protein for muscle growth and weight loss is undeniable. Most people can meet their daily protein needs through diet, but we can still add weight loss benefits with a protein shake supplement. Provided you control your total calorie intake and daily activity level, taking a high-quality protein supplement at night can be helpful for building or preserving muscle, aiding recovery, and promoting weight loss.
The Benefits of Having a Protein Shake Before Bed https://www.verywellfit.com/benefits-of-having-a-protein-shake-before-bed-4163465 Accessed 11/27/2020
Hi everyone, I’m Tony Scotti, an expert in the field of height increase with many years of experience researching and applying height increase methods, and have achieved promising results. I have created increase height blog as a personal blog to share knowledge and experience about what I have learned during the process of improving my own height.