4 Reasons to Have Protein Shake Before Bed
Protein shake before bed? Is that even normal? Well, we guess yeah! For the longest time, protein shakes have been associated with the post-workout drink. Therefore, it tends to promote muscle growth and energy and is a very common drink among health-freak Americans. But now, the tables have turned, and today we have research showing how a protein shake before bed leads to muscle strength, fiber intake, and an increase in muscle size. As a result, protein shake before bed has gained popularity among everyone. It doesn’t matter if you are a sportsperson, athlete, man, or woman; this is beneficial for everyone when taken in proper portions.
How Much Protein Does The Body Need?
According to the Dietary Guidelines for Americans, your daily protein consumption needs to be 10 to 35 percent of your daily diet. The following information shows how much protein consumption you should take in your protein shake before bed, depending on your lifestyle.
Why Drink A Protein Shake Before Going To Sleep?
The question of is it bad to drink a protein shake before bed might be eating your mind. Therefore, we are here to help you get it out by providing facts. Drinking a protein shake before bed has boosted metabolism, weight loss, muscle growth, and more.
It is according to Oxford Academic’s The Journal of Nutrition, released in 2017 that it has been proved that if you engage in a proper distribution of protein intake abiding by the time and the quantity, it is ought to result in muscle growth and stimulate the muscle protein synthesis or MPS. Though it is quite noticed that protein shakes are mostly consumed either before or after workouts, you never know; consuming a protein shake before bed might just ease your painstaking process of muscle growth.
Then in another study, we have received facts about how a protein shake right before bed has also aided in preserving muscle. 40 grams of casein protein powder were provided to old men right before bed, and on waking up, there was witnessed an increase in overnight muscle protein synthesis rate.
Another study conducted in 2018 showed how active women who consumed casein and whey protein shake before bed resulted in a boost in metabolism the next morning. Their resistance performance was lifted as well.
It is obvious that senior citizens become lethargic, lose motivation and pursue an unwholesome lifestyle. This is when consuming something as simple as a protein shake before bed will result in many positive things.
Benefits of Drinking a Protein Shake Before Bed
By now, you have accumulated quite a bit of knowledge about the advantages of having good protein shakes. But, all human beings need more convincing when it comes to initiating a new food or drink. Similar to the case of starting the habit of drinking a protein shake before bed. Therefore, we have listed below the benefits of drinking protein before bed:
Builds and Preserves Muscles
If you work out during the night or late evenings, as all the gym enthusiasts, consuming casein or whey protein before bed will result in muscle growth and preservation. But how do we know that for sure? We know from this study conducted that people who worked out during the night were made to consume 40 grams of protein, and post that, their muscle protein synthesis was increased, and a higher percentage of amino acids were found in their dietary elements.
Another survey of older men provided facts about how protein before bed has resulted in them gaining muscle growth. The study was conducted on 48 healthy old men who consumed 40 or 20 grams of protein or a placebo before bed.
Our present workload tends to make all of us very lethargic. This is why drinking protein before bed is necessary since it stimulates energy. In addition, research has shown how athletic performance is positively affected due to the consumption of protein shake before bed. This is possible because protein intake before bed increases muscle protein metabolism, strength, and developmental muscle gains.
Other findings gathered from the finding have stated that:
- Developed overnight muscle reconditioning
- Boosted strength during workouts
- Boosted lean mass
- Capability to exercise longer
- Developed muscle adaption to exercise training
Accelerates Weight Loss
Does the protein shake for weight loss? Yes, that is quite helpful for losing weight. Protein aims to increase metabolism, stimulate muscle growth, and speed up the rate at which we burn calories. But, you need to ensure that the calorie intake is balanced and not overdone. For instance, if you consume pure protein of 40 grams with water, that will result in 160 calories (considering 4 calories per gram). If you consume that same protein shake with fruits, milk, or nut butter, it will go up to 300 calories or more. If you are someone consuming around 1800 calories per day, subtracting 160 to 300 calories for a protein shake before bed will be required.
Enhances Sleep Quality
When you consume a protein shake before bed, it lets the amino tryptophan into the bloodstream, which leads to better sleep. This tryptophan further enhances the influx of serotonin and melatonin (the sleep-inducing hormone) into the bloodstream. Moreover, you can make your protein shake before sleep even tastier by mixing it with milk, yogurt, or soy milk.
Our brains release the Human Growth Hormone, HGH during your deep-sleep NREM or non-rapid eye movement phase. This further helps with tissue regeneration and repair.
Types Of Protein Powder
You can use different types of protein powder for your bedtime shake. But, you need to be careful with their nature as not every protein shake will benefit as a pre-sleep protein shake.
Casein: The good protein shakes that you notice people drinking around you and having the best sleep are supplied by a casein protein shake. But what is casein? And why is it famous? Casein is the ingredient in milk, and it is a slow-digesting protein. Casein releases a minimal level of amino acids into your cells post-ingestion.
Whey: Probably the most famous one, whey protein’s nature contradicts what casein does. Whey protein is digested swiftly and increases muscle protein synthesis at a higher rate. This is the reason you often find people having whey protein post-workout. Since not much has been acquired for whey protein being a pre-sleep protein shake, it is better to stick to casein to consume a protein shake before bed.
Soy: Soy protein is the most appropriate for vegan or lactose-intolerant people. People have already learned about soy protein and how it contains all the amino acids, though it cannot make on its own. It is equally competent in muscle protein synthesis – better than whey but not better than casein. All in all, a casein protein shake before bed will be a good option to opt for.
Best Natural Protein Sources
Greek yogurt, chia seeds, etc. So let us dig into the details.
Eggs: One diverse item is that eggs contain healthy fatty acids. It can be prepared in different ways; it regulates hormone levels and provides satiety.
Avocado: Avocados can be great at partnering with solid food. It goes perfectly with eggs, toasts, and so more. Use it as an alternative for mayonnaise. It works magic.
Casein: The praisings of casein as a source of protein have already been spoken about. Since it is a slow digester, it will provide protein coverage throughout the day.
Flax Seed Oil: This is another option that reduces cholesterol, aids in satiety, and reduces inflammation.
Greek Yoghurt: Include Greek yogurt in your diet for sure. Greek yogurt contains more protein than regular yogurt.
Chia Seeds: Rich in fiber, antioxidants, omega-3 fatty acids, and quite high in protein, this is all about chia seeds.
There are plenty of options to have as a protein shake before bed. First, you need to decide if you will have casein or soy, as these two are better options. If you have been struggling to gain muscle, preserve it, or experience quality sleep – go for a protein shake before bed.
No, a protein shake before bed will not disrupt your sleep. It will boost it.
To make the protein shake act properly, consume it right before bed.
The best time to have a protein shake is within 15 to 20 minutes post exercising.