Looking for an additional way to maximize your muscle-building efforts? Consider some of the recent research investigating the way protein consumption before bed influences muscle-building rates.
Eating Before Sleep - Wasn't that a BIG Diet No-No?
Eating before bed has been given a bad rap by the media in recent years. For this reason, many assume any food intake after 6 or 7 pm should be avoided in order to prevent weight gain and increases in body fat. While this may be true if excessive portions are consumed at night, more recent studies show that smaller quantities of specific macronutrients (obviously protein in this case) can actually have a positive effect. Studies in both young and healthy older adults show that protein digestion proceeds as normal even during sleep. Therefore, a night-time supply of amino acids may help with overnight exercise recovery, muscle growth or preservation, and improving athletic performance. In one study, after recreational athletes performed a bout of resistance exercises in the evening, they immediately consumed 20 grams of whey protein. Then, those who later additionally consumed 40 grams of casein protein had about 22% higher muscle synthesis rates than those who drank water (the placebo).
Distribution Still Matters
Still, it's important to evenly spread protein intake throughout the day in order to maximize muscle protein synthesis rates. Rates will always be higher when protein is spread across the three main meals of the day as opposed to consuming the bulk of it at dinner and bedtime.
Will Bedtime Protein Intake Interfere with my Sleep?
The studies we have, as of now, show no negative effect of protein before bed on sleep quality or the ability to fall asleep. Also, it will not interfere with appetite the next morning.
What's Our Take-Home Message?
Don't waste your evening workout! Protein intake before bed (after an evening resistance workout) can enhance the training effect. Still, in general, it's important to take into account your overall daily caloric intake.
References
Snijders, T., Trommelen, J., Kouw, I., Holwerda, A. M., Verdijk, L. B., & van Loon, L. (2019). The Impact of Pre-sleep Protein Ingestion on the Skeletal Muscle Adaptive Response to Exercise in Humans: An Update. Frontiers in nutrition, 6, 17. https://doi.org/10.3389/fnut.2019.00017
Trommelen J, Kouw IWK, Holwerda AM, Snijders T, Halson SL, Rollo I, et al. Pre-sleep dietary protein-derived amino acids are incorporated in myofibrillar protein during post-exercise overnight recovery. Am J Physiol Endocrinol Metab. (2017) 273:2016 10.1152/ajpendo.00273.2016
Holwerda AM, Kouw IW, Trommelen J, Halson SL, Wodzig WK, Verdijk LB, et al. . Physical activity performed in the evening increases the overnight muscle protein synthetic response to presleep protein ingestion in older men. J Nutr. (2016) 146:1307–14. 10.3945/jn.116.230086
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Res PT, Groen B, Pennings B, Beelen M, Wallis GA, Gijsen AP, et al. . Protein ingestion before sleep improves postexercise overnight recovery. Med Sci Sports Exerc. (2012) 44:1560–9. 10.1249/MSS.0b013e31824cc363
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