But your personal target depends on your body type, activity level, and fitness goals. Some whey protein supplements -- including bars and shakes -- and whey-containing beverages, such as chocolate milk, contain added sugar. Recent studies using a protein shake 30 minutes before bed and at least 2 hours after dinner have shown increased muscle protein synthesis, recovery, and overall metabolism in acute and long-term settings. This healthy protein snack combines sugar-free pudding mix, casein protein, and low-fat Greek yogurt to deliver a decadent, tasty muscle-building miracle. But in reality, studies are mixed, and the potential benefits definitely depend on your goals. A quick protein shake is an easy way to boost your daily protein intake and hit your targets. Or for a more in-depth overview of how your body metabolizes protein, check out Protein Absorption: Everything You Need to Know. To illustrate, Maastricht University had subjects work out and eat the same post-workout meal. Also, make sure to limit fats and carbs as much as possible as you concoct your pre-bed protein meals. Net protein balance with and without a protein shake before bed. Everyone has heard about the health benefits of drinking a glass of water before bed, but some may be skeptical about drinking an entire protein shake before they go to sleep. Protein Shake Before Bed - Good or Bad? And that increase in protein synthesis at night is what results in muscle and strength gains. Because quality sleep is just as important to your overall progress. Save money with this list of the best tasting protein powder in every category. During the comparison, the researchers found similar results on muscle size and strength, meaning that while casein protein enhances muscle growth and performance, drinking it before bed may not be an essential factor. Calories burned in the hours after eating protein, carbs, or fat. Overall, research suggests low-calorie, high-protein meals before bed have the fewest adverse effects on blood glucose and sleep quality (as well as the greatest benefit for muscle protein synthesis). © Levels 2020. A high-protein, low-fat snack before bed may help people with diabetes stabilize their blood sugar levels overnight. The best lean bulk tips for diet, workouts, and lifestyle. Mix ingredients together in a medium bowl using a spoon and enjoy! The reason is that protein lowers a hormone called ghrelin for longer than carbs or fat. As we already discussed, current data suggests that pre-bed casein doesn’t reduce fat-burning, but whey protein before bed does[*][*]. What about using whey protein as a pre-bedtime supplement? For that reason, I recommend giving it a try. Fiber content can be increased by adding milled flax seeds, whole grain oats or some fiber supplement in powder form. I personally use Gold Standard Casein from Optimum Nutrition. Benefits of Drinking a Protein Shake Before Bed Builds and Preserves Muscles. However, eating before bed could potentially detract from your sleep quality and even your long-term health, especially if you go about it the wrong way. The reason is that carbs raise your blood sugar which can cause you to store fat. My bestselling books have helped thousands of people build their best bodies ever. Both of these findings could point towards better recovery from exercise, thanks to the casein shakes. Having protein shakes before bed provides a key opportunity to stimulate muscle growth, influence daily energy metabolism, and improve overall sleep quality. In recent years, numerous peer-reviewed studies have examined the effects of protein shakes before bed. If you’ve been in the workout world for a while, you know the benefits of having protein after a workout for muscle recovery and repair. Regardless, burning 4% more calories is not a game-changer for fat loss--especially since the women had to consume an extra 192 calories (kcal) in the form of protein first. Eating carbohydrates before bed can elevate glucose and insulin levels, which may lead to insulin resistance[*]. In this article, you’ll learn what science says about drinking protein shakes before bed, the pros and cons of eating protein and other macronutrients before bed, who should consider pre-bed shakes, and three tasty pre-bed muscle-building recipes. So you can’t go wrong with casein before bed. Protein and Muscle Recovery And a 2016 study of young obese men found that although pre-bed casein did not alter lipolysis (the release of stored fat), fat-burning, GH levels, insulin, or glucose, it also didn't increase energy expenditure or reduce appetite[*]. An extra 150 calories at the end of the day can go along way to reaching your calorie target. Drinking a protein shake before bed, especially those high in calories, may cause you to exceed your body’s daily calorie needs if you've already met … In this article, I’ll share 7 … Therefore, we recommend that you use a pre-bed shake (or one of the delicious high-protein recipes provided in this article) strategically, during mass-building phases only. Join and get 15% off your first order. Similarly, a 2017 study of men and women with prior training experience found that neither daytime nor nighttime casein protein had any effect on body composition[*]. Do you know when to drink protein shakes. 5 cups of low-fat yogurt. And eating any food, especially carbs--whether before bed or otherwise--lowers fat-burning compared to fasting (avoiding food)[*]. Adapted from Res, Peter T., et al. However, this doesn’t mean that taking a protein shake before bed will help you lose fat any faster. And if you want more helpful nutrition tips and tactics, check out some of my other useful articles below. A few studies showed a positive outcome for muscle growth, performance, or recovery, while others didn’t. Also, keep in mind that slow-acting protein before bed may be more beneficial for people who train later in the day as opposed to earlier. This is called the Thermic Effect of Food (TEF) and it can account for 10% or more of the calories you burn in a day. It may be good for you if you meet any of the following criteria: A protein shake before bed is a good way to ensure you recover from your workouts. For example, research suggests that eating late meals can alter your 24-hour hormonal profile[*][*]. Learn how to get 80% of the results with 20% of the effort using a simple framework you can start today. Most of the time, scientific studies use slow-absorbing casein protein for this purpose. Figure 4. There’s a few reasons why I would recommend BCAAS before bed over a whey shake or full meal 1) Calorie balance. But sometimes, they also compare the effects of fast-absorbing whey protein in contrast to the effects of casein before bed. While you probably won’t mistake this pre-bed protein snack for real ice cream, it’s still delicious and filling--and fantastic for your muscle-building results. On average, the protein before bed group had 22% higher protein synthesis and less protein breakdown1. Drinking a protein shake before bed may increase your metabolism and muscle mass, but there's not enough evidence on whether it promotes long-term weight loss. †Statements made on this website have not been evaluated by the U.S. Food and Drug Administration. When we eat, our bodies burn calories to break down the food. And while light exposure is the most significant factor in determining your circadian rhythms, food intake also impacts your body’s internal timekeeping[*]. Here's a list of some sources of approximately 40 grams of protein you can eat before shuteye. Then one group had a protein shake before bed while the other did not. The idea that taking a protein shake before bed helps with weight loss is based on the finding that pre-sleep protein raises your metabolism the following morning compared to eating nothing [8, 9, 10]. Learn how to build muscle while staying lean so you can look and feel your best. Therefore, it stands to reason that you could also have a whey protein shake before bed and get similar results. Let us know in the comments below! A high protein diet has many health benefits including building lean muscle. You can use an ice-cream maker if you have one, but this no-churn recipe also works with just a blender. Thermogenesis is the process of heat production in our bodies. “Protein ingestion before sleep increases muscle mass and strength gains during prolonged resistance-type exercise training in healthy young men.”, Tang, Jason E., et al. But a nighttime shake does more than just increase your protein intake. You should drink a protein shake before bed. Which means you burn more calories by doing nothing more than digesting. Everyone’s blood sugar levels change throughout the night. A protein shake before bed is a great way to continue muscle protein synthesis overnight. And most notably, the men who drank casein before bed had muscle protein synthesis rates 22% higher than men who did not. Drinking a protein shake before bed can accelerate muscle repair, growth, and fat loss because protein synthesis is continued. Clearly, taking in pre-sleep protein is a good idea, and based on many of the studies on the subject, 40 grams is probably a good starting point. Subscribe to get the latest sales, product drops and advice. And now, it’s time to take a closer look at the potential tradeoffs of eating before bed. Additionally, a separate small study from 2018 found no benefit on next-day resistance exercise performance when physically-active women drank whey protein or casein protein before bed[*]. As a result, you gain better control of your calorie intake. If you have a sedentary lifestyle, then added protein probably isn’t for you. In theory, a protein shake before bed should digest slowly overnight, providing your body with amino acids it can use to repair muscle tissue and speed up recovery after exercise. To answer that, let’s talk about what the protein shake should consist of. As a result, their net protein balance was positive while the control group was negative. 7 cooked eggs. 1 box (1.4 oz) sugar-free chocolate pudding mix, 1 scoop (30 grams) chocolate casein protein powder, 1/2 cup low-fat unflavored Greek yogurt (chilled), 1 1/2 cup unflavored natural almond or hemp milk (chilled), A dash of organic vanilla extract (or to taste), Optional: 1/4 tsp organic cacao powder (or to taste), Combine all ingredients in a large mixing bowl, Use an immersion blender to mix, or whisk by hand for 2 minutes, 2 cups low-fat coconut milk (chilled or partially frozen), 1 1/2 scoops (40-45 grams) vanilla casein protein powder, 1/4 tsp stevia powder or 1 tsp monk fruit powder, 1/4 tsp organic vanilla extract (or to taste), Add chilled coconut milk to blender and blend for 1-2 minutes until silky, Add remaining ingredients and blend until mixture thickens, Optional: add the mixture to an ice-cream maker. You can read more about optimal protein dosing in this post.. Best Protein Sources Before Bed. Before you start, you first have to dig a hole. An increased protein intake helps you control hunger and burn more calories. Furthermore, there’s no evidence that whey protein consumption leads to insulin resistance. In this case, the protein before bed group gained about twice as much muscle as the control group2. To quote the researchers, “the consumption of food during the circadian evening and/or night, independent of more traditional risk factors such as amount or content of food intake and activity level, plays an important role in body composition”[*]. Information provided by this website or this company is not a substitute for individual medical advice. Acute refers to something sudden; in the medical setting they use the term to … Figure 3. Join now and get 15% off your first order. So, we’ve established, through scientific studies, that protein before bed is a good thing – it’s going to help fill the overnight gap in the muscle building process, to maximize results over 24 hours. In other words, the study findings on metabolism may well have been due to random chance. Ashwini Kulkarni Sule Sep 19, 2020 . “Ingestion of whey hydrolysate, casein, or soy protein isolate: effects on mixed muscle protein synthesis at rest and following resistance exercise in young men.” Journal of applied physiology 107.3 (2009): 987-992. Adapted from Snijders, Tim, et al. If you're interested in drinking your protein shake before bed, you will be better off … Substituting a protein shake for an unhealthy snack is a good way to satisfy your sweet tooth without compromising your fitness. Drinking a protein shake just before bed increases your muscle gains, according to research. And if your goal is weight loss, or you’ve got metabolic issues like insulin resistance or type 2 diabetes, you’re probably better off skipping eating before bed, period. What Happens When You Drink a Protein Shake Before Bed? Protein is vital to building and maintaining lean muscle mass. 2) Snijders, Tim, et al. Since protein is harder to break down than carbs or fat, it creates a larger thermic effect. 1) Res, Peter T., et al. We offer you some valuable information on this subject, through this write-up. Including daily menus and recipes for just $13.99 per month. Somewhat similarly to carbs, whey protein also increases insulin levels[*]. Is whey protein before bed a good idea? Then you fill the hole with a solid foundation upon which to construct your home. Weight loss and muscle gain without fat loss is about total caloric balance. Also, it’s still not clear from studies whether the pre-bed timing or simply increased overall protein intake is responsible for the heightened muscle-building[*]. Most of the time, scientific studies use slow-absorbing casein protein for this purpose. Experts have conducted several studies on the topic, and the results have shown that taking 30-40 grams of protein before bed can help promote weight loss, stimulate muscle growth, and help preserve muscle mass. But in contrast to the above findings, a 2019 study of 10 professional soccer players found that compared to a placebo control, 40 grams of casein protein before bed enhanced functional recovery as measured by physical performance and muscle soreness[*]. Although the difference in strength isn’t as pronounced as the change in muscle size. Consuming slow-acting protein before bed is a popular approach in sports nutrition. Therefore, if you want to maximize fat-burning, your best bet is to skip pre-bed meals. Otherwise, keep reading for easy-to-understand summaries of the scientific findings on pre-bed protein. In recent years, numerous peer-reviewed studies have examined the effects of protein shakes before bed. A high protein diet has many health benefits including building lean muscle. But it is practical and easy to implement if you’re looking for an added edge in reaching your fitness goals. And, when ghrelin is low, you feel less hungry. Not only does this increase the caloric content of the whey, but consuming sugar before bed can give you a quick boost of energy, making it more difficult to get to sleep. And drinking a protein shake before bed is an easy way to ensure you hit your daily protein target. One group consumed a drink before bed containing 27.5 grams of protein and 15 grams of carbohydrates. Most likely because strength gains are also the result of practicing the lifts and getting more efficient at moving the weight. A good protein powder will have less than 3 grams of total carbs and only 1 or 2 grams of sugar. Again, they were better able to recover from the strenuous workouts. If you are looking to enhance your health or athletic performance, consider a protein shake before bed. Conversely, no studies showed any appreciable benefit for metabolism or fat loss. To sum up, it’s safe to say that based on recent research, drinking a protein shake before bed isn’t the best practice for weight loss. But, over time, it will help you adhere to a high protein diet. In addition to affecting your sleep schedule, they also control other vital aspects of your health, such as your hormone levels. Can a Protein Shake Before Bed Help with Muscle Recovery? In fact, it could add unnecessary calories to your diet. “Protein ingestion before sleep increases muscle mass and strength gains during prolonged resistance-type exercise training in healthy young men.” The Journal of nutrition 145.6 (2015): 1178-1184. Also, if you notice you have trouble sleeping when you eat before bed then you may be better off skipping the shake. And since insulin resistance is closely associated with the development of type 2 diabetes, avoiding carbs before bed is wise for your health[*]. Another, less expected, benefit of drinking a protein shake before bed is that you’ll feel less hungry when you wake up. Presumably, because it’s known to be slower digesting than whey. If you aren’t familiar with the differences between whey and casein, learn more here: Casein vs. Whey: The Similarities and Differences Explained. While overeating is a big problem, some people struggle to eat enough. As with the first study, half of the participants were given a protein shake before bed, and half were not. Protein Shake Before Bed Just a quick question: I'm trying to cut down a little bit here and I always have a protein shake before bed. 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