Fiber content could be better, but this meal makes me satiated for long and taste great - good for me. One of the biggest benefits of consuming protein before bed is that it increases protein synthesis. Drinking a protein shake before bed and after a workout can help bring your body back into a positive protein balance, and this can provide optimal muscle growth. On average, the protein before bed group had 22% higher protein synthesis and less protein breakdown1. 5 cups of low-fat yogurt. If you work out late in the evening, it’s likely that your post-workout meal and dinner will contain enough protein before you go to bed. As with the first study, half of the participants were given a protein shake before bed, and half were not. Therefore, if you want to maximize fat-burning, your best bet is to skip pre-bed meals. 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. Protein and Muscle Recovery 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). 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. A 2018 study of physically-active women published in the journal Nutrients found a 4% increase in resting metabolic rate the next day from consuming 48 grams of casein protein before bed[*]. In other words, the study findings on metabolism may well have been due to random chance. Mismatched or inconsistent circadian rhythms, such as those of nighttime workers, for instance, are associated with higher rates of cancer, heart disease, and even mental health issues such as depression[*]. Everyone’s blood sugar levels change throughout the night. Is whey protein before bed a good idea? 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. An increase in lean muscle mass boosts your energy level so … Therefore, it stands to reason that you could also have a whey protein shake before bed and get similar results. We’ve all heard it, either from a friend, online article, or coach, that drinking a protein shake before bed, will help you build more muscle mass and strength. Your blueprint to a better body and more confidence. “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. In this case, the protein before bed group gained about twice as much muscle as the control group2. This, before bed protein shake has around 410-420 kcal, mostly from slow digesting protein and fats and some from carbs. Jeremy Fox  –  Founder of Nutritioneering, Engineer, CPT, Bodybuilder, Coach. Your circadian rhythms are your body’s natural 24-hour rhythms. “Protein ingestion before sleep improves postexercise overnight recovery.” Medicine & Science in Sports & Exercise 44.8 (2012): 1560-1569. All Rights Reserved.hello@levelsusa.com201 Montgomery St, 2nd Fl, Jersey City, NJ 07302. Fiber content can be increased by adding milled flax seeds, whole grain oats or some fiber supplement in powder form. My bestselling books have helped thousands of people build their best bodies ever. Or the process in which cells make proteins. Again, they were better able to recover from the strenuous workouts. Often, this heat is the result of things that stimulate our metabolism and burn calories. One group consumed a drink before bed containing 27.5 grams of protein and 15 grams of carbohydrates. In recent years, numerous peer-reviewed studies have examined the effects of protein shakes before bed. Additionally, a 2017 study from the American Journal of Clinical Nutrition found that, on average, people with higher body fat ate their meals later compared to lean people[*]. 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[*]. But it is practical and easy to implement if you’re looking for an added edge in reaching your fitness goals. To illustrate, Maastricht University had subjects work out and eat the same post-workout meal. But a nighttime shake does more than just increase your protein intake. And now, it’s time to take a closer look at the potential tradeoffs of eating before bed. Like filling it in and creating a foundation to build a healthy body you are looking to enhance muscle with. 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