Last Updated: 02/14/2021 Many of us in childhood drank a glass of milk before bed, as they explained to us, for strong bones. However, did you know that this drink, taken at night, can also be useful for improving your training results and enhancing athletic performance? In this article, we'll provide you with evidence for this claim and share some practical tips to help you avoid any potential pitfalls.
This article will cover the following questions:
- Benefits of Consuming Protein Before Bed
- What type of protein is best to take at night?
- Protein powders from Myprotein
- Protein shake recipe
- FAQ
Effect on nocturnal catabolism
There are two balanced processes in the body - anabolism and catabolism.
During the day, the processes of anabolism predominate - the period when tissue synthesis occurs, including muscle tissue. At night, catabolism begins - the breakdown of muscle and fat tissue.
Thanks to these two phenomena, the body is in homeostasis—it maintains a constant internal environment. This applies to all indicators of the body, including body weight.
Those who want to gain muscle mass need to maximize anabolic processes, correspondingly reducing nighttime catabolism.
For this purpose, strength training, proper nutrition, nutritional supplements, restorative procedures, etc. are used.
As for taking sports nutrition, it’s protein before bed. Its use allows you to slow down or stop the processes of tissue breakdown during night rest.
And many professional bodybuilders go even further and take 1-2 servings of protein even in the middle of the night, waking up specifically for this.
When to drink protein
It is important not only the amount of protein received per day, but also the time of its consumption. It is necessary to distribute the amount of the substance evenly, taking into account the characteristics of the physical and physiological activity of the body.
Useful before bed
After waking up, the body is not ready for heavy loads. He needs equal amounts of protein, fat and carbohydrates, so it is important to get a nutritious breakfast. At this time, it is best to use instant supplements that will immediately replenish the supply of substances lost during sleep. It is recommended to drink small portions of the product up to 6 times a day. Remember to take the supplement a few hours before and immediately after your workout for maximum benefits. At night, it is best to drink slow-acting proteins, such as casein.
As you can see, consuming the product is good for your health. It is especially important to drink it before and after training. It can also be used at night, which will saturate your muscles with proteins throughout the night.
Similar materials
Effect on muscle growth
While we sleep, the body breaks down amino acids and, as a result, muscle tissue. These are minor losses, but they still exist.
At night, the gastrointestinal tract functions as usual, that is, it is able to calmly digest food.
Therefore, if you take a small portion of protein before bed, your muscles will continue to receive building material for growth.
In this case, you convert the nightly negative nitrogen (protein) balance into a positive one.
Taking 40 grams of casein protein at night has been shown to improve muscle growth by 20%.
Protein diets - benefit or harm? Advice from a nephrologist.
The phrase “protein diet” has long ceased to be a purely medical term. At one point in their life, almost every representative of the fair sex and more and more of the stronger half of humanity encounters it. For some, it’s a way to quickly lose weight, for others, it’s a means of achieving sports goals.
Of course, protein is an extremely important nutrient in our diet; all body tissues, hormones, and the immune system are built from it. We have all heard that lack of protein leads to very negative consequences. But do we know why its excess is dangerous?
Why is excess protein dangerous? If the amount of protein in the diet slightly exceeds what is necessary to maintain nitrogen balance, then there is no harm. Excess amino acids in this case are simply used as a source of energy. As an example, we can refer to the Eskimos, who consume few carbohydrates and about ten times more protein than is required to maintain nitrogen balance.
Increased consumption of protein foods causes the kidneys to work harder. This organ is responsible for removing protein breakdown products from the body. A large amount of proteins leads to acidification of urine and increased excretion of oxalate salts. With this mode of operation, even healthy people develop kidney stones. Moreover, one of the most unpleasant deposits is oxalate stones. They have spike-like projections. Moving along the ureter, stones injure its walls, causing unbearable pain.
This overload does not go unnoticed. Kidney function may be permanently impaired. If excessive amounts of proteins enter the body for a long time, tubulopathy may develop. This is a condition in which the process of transporting all the nutrients necessary for kidney function is pathologically altered. As a result, stones begin to form even with a balanced diet.
If a protein diet does not cause the formation of large stones, salts in the urine provoke inflammatory diseases of the urinary tract.
If, no matter what, you are determined to use a protein-based diet, here are some tips to minimize harm to your health.
| Harm | How to reduce harm |
| Low fiber | |
|
|
| Lots of protein | |
| risk of deposits of kidney stones, salts in joints (risk of gout) | we remove metabolic products by drinking 2 liters or more of free liquid per day, in the absence of contraindications, on an empty stomach, in the intervals between meals, and a little before bedtime |
| Lots of purines (if the protein comes from meat, poultry and fish) | |
| a large number of products of protein and purine metabolism disrupt the normal acidity of urine and can contribute to the deposition of kidney stones and salts in the joints (risk of gout) |
|
| Lots of cholesterol (if the protein comes from eggs and fatty meats) | |
| increased risk of atherosclerosis | add vegetable oils or nuts, because contain polyunsaturated fatty acids and lecithin. They cause cholesterol to be in the blood in a state (emulsion) in which it cannot be deposited on the vessel wall |
| Lots of calcium (if the protein comes from dairy products) | |
With excess calcium content
| We eat more phosphorus than normal. With an excess of phosphorus, insoluble calcium compounds (in the form of phytins) are formed in the intestines, which are excreted in the feces. Excess fat forms non-absorbable calcium oils and would also help get rid of excess calcium, but such a recommendation for those wishing to lose weight would be more than strange. It’s just that if excess fat accidentally forms on some days, then you shouldn’t worry too much. |
| There is a lot of phosphorus, magnesium, zinc in pumpkin seeds, as well as polyunsaturated fatty acids, which are necessary for “neutralizing” cholesterol. Therefore, the inclusion of pumpkin seeds in the diet is highly desirable. | |
| May be low in vitamins and vital elements | |
| a number of vitamins and vital elements are found mainly in plant foods (mainly carbohydrate foods) | we drink vitamin complexes (!) without calcium (!) |
| Heavy load on the liver and excretory systems | |
| This harm cannot be reduced!!! | |
Once again we would like to draw your attention to the fact that for people even with suspected kidney disease, any form of protein diet is strictly prohibited!
In this case, a balanced diet should only be selected by a qualified doctor.
Be healthy!
Impact on sleep quality
A number of scientific studies have shown that taking protein at night has a positive effect on the duration and quality of sleep.
This occurs due to the presence of amino acids in its composition. For example, the amino acid tryptophan has a positive effect on the brain, improving falling asleep and promoting deeper sleep.
You shouldn't follow the example of professional bodybuilders who wake up specifically to take a portion of protein. But drinking a cocktail before going to bed is the best idea for a quality night's rest.
Benefits of Consuming Protein Before Bed
Weight loss
Protein is an essential nutrient that stimulates the growth of new muscle tissue and also helps maintain the muscle mass built through intense training during weight loss.10 However, the benefits of protein don't stop there—research shows that consuming protein before bed can speed up your metabolism. and help overcome hunger. This is important because in order to lose weight, we must burn more calories than we consume during the day.
Surprisingly, studies have shown that consuming protein before bed results in a faster metabolism the next day, meaning you'll burn about a hundred extra calories simply by drinking a protein shake before bed the night before.8,9,11
In addition, the body uses much more energy to digest and absorb proteins than it does to digest carbohydrates. This means that eating a protein snack at night can also speed up your metabolism while you sleep.1 Finally, consuming protein will leave us feeling full, which will help us resist late-night temptations and avoid high-calorie snacks that can distract us from our goals. goals - desired weight.2
Today, it is still not entirely clear whether any particular type of protein is better than others for speeding up metabolism, but most current research concludes that more may be better, given that 48 g maximally increases resting energy expenditure compared to 24 g (i.e. two servings are more effective than one).8
Effect on muscle growth
Given that most people work out in the evening and consume protein post-workout, it's likely that few of them drink protein shakes before bed. This is especially important given that stimulation of muscle growth is typically low during sleep, so you may be at risk of muscle protein breakdown during the night.3,15
Luckily, researchers have shown that your gut continues to function normally overnight, meaning you can digest any protein you take before bed.5 If you drink a protein shake before bed while you sleep, the protein will stimulate muscle growth.
So how much protein should you take? Studies have shown that 40 g of casein before bed stimulates muscle protein synthesis by approximately 20%.12
This creates favorable conditions for muscle growth, since our muscles move from a state of negative protein balance to a positive one. Research has also shown that drinking a protein shake before bed, combined with regular exercise, leads to changes in muscle size and strength.14
For example, those who regularly consumed protein shakes before bed increased their work max (in six different exercises) to 150 kg, which is 30 kg more than those who did not consume protein before bed. Results also included an increase in quadriceps muscle size by up to 10% and an increase in the number of fast-twitch type II muscle fibers by 12%. These fibers can generate a lot of force and can be relied upon to lift weights.
Effect on sleep
Sleep is considered essential for recovery, and chronic sleep deprivation can reduce performance, immunity and protein synthesis.6
Although much more research is needed in this area, we now know that a high-protein diet can improve overall sleep quality.7 Additionally, consuming protein before bed may increase the amount of the amino acid L-tryptophan. Consuming tryptophan with carbohydrates increases its absorption into the brain, which helps reduce the time it takes to fall asleep and also improves overall sleep quality.6
Protein before bed and weight loss
The body spends more energy digesting protein foods than digesting carbohydrates and fats.
Taking protein before bed will speed up your metabolism, and you'll lose 100 more calories overnight. It's not much, but it's better than nothing.
In addition, nighttime protein suppresses hunger, which is a huge plus when following a low-calorie diet.
If in the evening you are tormented by the desire to eat something “forbidden” that does not fit into your diet, a portion of a protein shake will be a tasty and healthy way to solve this issue.
Pros and cons of protein shakes
Anyone, even someone far from sports, has at least once heard of such a supplement as protein. This is a safe substance that promotes muscle growth. Taking protein, like other supplements, comes with advantages and disadvantages.
Pure amino acids promote rapid muscle recovery after training. Muscle fibers that tear during strength training are more likely to grow back together, resulting in muscle growth faster. The supplement improves the absorption of proteins in organisms, and they are known to be the building material of the body. A protein shake is pure liquid protein. It contains no fats or carbohydrates. Regular consumption of such a drink saturates the body with proteins without creating a large load on the gastrointestinal tract, as happens when eating natural foods rich in proteins.
When consuming protein in this form, the total calorie content is reduced in comparison with protein foods, which ultimately allows you to gain the daily norm of KBZHU. Athletes are constantly faced with the problem of maintaining balance, because it is quite difficult to get enough proteins from regular food, without exceeding the amount of fats and carbohydrates, while leaving the opportunity to eat more varied foods than chicken fillet, eggs and buckwheat.
Nutritionists distinguish whey protein separately. Firstly, it is better absorbed than other types, which increases endurance during training and speeds up the athlete’s recovery. Secondly, it contains gluatonin, which has a beneficial effect on the condition of patients with HIV infection and cancer.
The disadvantages are much smaller than the beneficial properties of the supplement. They are usually associated with improper use or individual intolerance. Excessive consumption of any product is harmful to health. The product is created specifically as a food supplement, so it should not replace normal food, but only supplement the diet. Excessive consumption increases the load on the kidneys, and the body, having received the necessary supply of amino acids, stores the excess in the form of fat deposits.
The product may cause increased gas formation and bloating. Sometimes athletes complain that it causes increased fatigue and headaches. This does not lead to the development of any diseases, so if you experience these side effects, a different type of supplement may be suitable for you.
What type of protein to take before bed
In the world of sports supplements, there are several main types of protein:
- Whey
- Casein
- Egg
- Beef
- Complex
- Vegetable
Some of them are absorbed very quickly (whey, egg), others - slowly (complex, casein).
Logic dictates (and science confirms) that you should take slow-burning types of protein at night. They are digested in 3 to 5 hours.
This means a continuous and stable supply of amino acids to muscle cells throughout most of the night's sleep, thereby preventing muscle breakdown.
Also, such a cocktail at night is effective during drying. It suppresses hunger well and creates a feeling of fullness for a long time.
For most gym goers, the ideal solution is the use of casein.
It has several benefits when taken before bed compared to other types. For example, the calorie content of a serving is 120 kcal. It contains 23 g of protein and only 4 g of carbohydrates.
If your goal is muscle mass and strength, and you are not concerned about the possible accumulation of excess fat, you can drink a combination drink before bed.
For example, one serving of the famous SYNTHA-6 from BSN contains 200 kcal and 22 grams of protein. Moreover, it contains 6 types, ranging from “fast” whey to “slow” casein.
As a result, the muscles continuously receive amino acids from the first minutes of administration and for another 3-5 hours.
The disadvantage of taking combined protein at night is its high calorie content and relatively high carbohydrate content (SYNTHA-6 has 14 grams per serving).
Excess calories can lead to the accumulation of unwanted subcutaneous fat, so this type of protein drink at night is recommended only for ectomorphs who have difficulty gaining weight.
Protein powders from Myprotein
Night Recovery Blend
Protein content per serving: 45 g
Overnight Recovery Blend is a slow-release protein powder that includes four different proteins: whey, micellar casein, milk isolate and egg white protein. There is evidence that the best effect on muscle protein synthesis may be the combination of whey with casein, since whey helps to quickly increase the concentration of protein, and casein helps to prolong its entry into the body.16
This combination of ingredients makes protein mixtures a good solution to take before bed. Another benefit of this product is the presence of zinc and magnesium, which research has shown can improve sleep quality and recovery after exercise.17,18
Mechanism of action
Losing weight is impossible without getting the right amount of protein. Proteins are “digested” for a long time, releasing amino acids that nourish the body, and a person does not feel hungry for a long time. This reduces the need to consume high-calorie foods.
The breakdown of protein compensates for the loss of calories and prevents the destruction of muscle fibers.
Protein is one of the most common types of sports nutrition.
Which one should men take?
To maintain muscle volume, as well as for their growth, the daily “male” diet should contain:
- legumes;
- meat;
- dairy products;
- nuts;
- fish;
- seafood.
You can make up for protein deficiency by taking protein shakes. How to take and which protein shake to choose for weight loss or muscle building matters. It is important to maintain a balance in the intake of plant and animal protein. Typically, men use protein isolate to lose weight and build biceps. Vegetarians prefer soy protein isolate.
Take slow proteins 2 hours before training, and fast proteins immediately after training. This regimen helps to quickly build muscle.
Which one is better for girls?
Which protein drink should girls choose to help them lose weight without looking like a muscular man? There are no special cocktails intended only for girls. These are the same drinks that help men build biceps. The only difference is in the doses and method of use. Such mixtures have a pleasant chocolate, vanilla or strawberry flavor.
When choosing which cocktail is best for girls to drink for “drying” (getting rid of subcutaneous fat), you should first of all pay attention to the protein content. Whey protein is considered the fastest.
Casein protein is more beneficial for weight loss because it is “slow”. Girls trying to lose weight should choose this drink - it leaves you feeling full for a long time.
Not only girls take care of their figure, but also older ladies. Which protein product is best for a woman to choose for weight loss depends on her goals. To maintain a slim figure, they drink the same protein shakes as girls, but only half the portion.
