Sie sind auf Seite 1von 10

0

USD

Search products, brands, workouts...

WE SH IP TO ALGERI A VIE W D E TAILS

Night Gains: Should You Consume


Protein Before Bed?

Should you be consuming protein before you go to bed? And if


so, what types of protein will optimize muscle growth? Read on
to learn about pre-bed protein.

Of all the factors associated with muscle growth, the single biggest barrier to building
lean mass could be adequate protein consumption.
The quality and amount of protein consumed throughout the day has a major bearing on
the quality of muscle growth we are likely to experience.

To further the growth process, it’s important to ensure that the correct balance of
muscle-building proteins is maintained at all times.

If we neglect this crucial aspect of bodybuilding, the continued depletion of muscle


proteins is likely to make our gym efforts wasteful at best.

The Importance of Achieving Homeostasis & MPS


The major imperative of the human body is homeostasis, the maintenance or regulation
of the body’s physiological equilibrium. Indeed, the biological balancing of a myriad of
bodily functions (from temperature, to pH balance to blood glucose levels) is imperative
to human survival.

Homeostasis also governs muscle growth. Our most metabolically active and adaptive
tissue, muscle exists in a constant state of flux. It’s either being broken down or built up
depending on the amount of stimulation and the quality of the raw materials it receives.

The process of building new proteins is called muscle protein synthesis. It’s what
bodybuilders desire most. On the other side of the muscle remodeling equation is
protein degradation. This is what happens when protein synthesis is not occurring.

The muscles function in either in a catabolic (breaking down) or anabolic (building up)
state. There is no in between. Thus if size increases are high on your list of objectives, it’s
important to keep the muscles anabolic at all times. This requires that muscle tissue be
in a continued state of muscle protein synthesis.

We may think we eat enough protein. With the multiple daily servings of chicken, fish,
eggs, beef, and the strategic incorporation of supplements such as whey protein, surely
the synthesizing of new muscle will continue unabated.

However, while protein consumption throughout the day is a great start, it’s not the
complete picture. Read on to learn how you can further optimize your protein intake for
more impressive gains.

The Importance of Nighttime Protein


Muscle protein synthesis occurs as a result of both hypertrophy-focused training and
protein consumption.3 However, while most people have their training locked down,
getting enough quality protein is where many of us falter.

Related: 5 Muscle Building Meals To Eat Before You Go To Sleep

Both research and real world experience has shown that certain key periods for protein
consumption are often neglected. One study showed that even experienced athletes are
likely to pound down the protein during the day (averaging 1.2kg of protein/kg/day over
three main meals) while on average talking in a scant 7g of protein before bed.4

And therein lays the problem for many. We’ve been conditioned to believe that food of
any description before bed may lead to fat gain, thus neglecting one of the prime times
for protein consumption.

Whether due to sheer laziness or a fear of gaining unwanted weight, cutting protein
before bed has catabolic consequences when it comes to developing lean mass.
Research has shown that high-grade pure proteins taken before bed will not lead to
added adipose but may in fact have the opposite effect: a bump in energy expenditure
due to enhanced fat metabolism.5, 8, 12

As long as we do not gorge on plates loaded with fatty steaks or 10 egg omelets, a 30-
40g serving of high quality protein before bed will not only help to accelerate muscle
growth, but will also keep our metabolic machinery on point – so we can build muscle
and burn fat while we sleep.

The best form of protein to take at this time is casein as it’s less insulinogenic (it
encourages the body to use more fat for fuel) and more sustained-release (it keeps
amino acids circulating in the blood to help stimulate muscle protein synthesis and, in
particular, safeguard against muscle losses).
Boost Protein Synthesis and Enhance Muscle
Retention
Neglecting pre-sleep protein also deprives us of an opportunity to take in the extra
protein needed to enhance muscle protein synthesis.1 Even though you may think you’ve
consumed adequate protein during the day, you may find it’s not enough.

Indeed, the protein we do consume is used not only for muscle growth but for more
crucial aspects of health and wellbeing such as blood cell formation and the building of
thousands of different enzymes (protein molecules) to catalyze numerous bodily
functions.

Only a small percentage of our daily protein intake actually goes toward muscle growth.
One study tracked 30g of labeled protein in 12 healthy young men (the other 12 men in
the 24 subject sample were given a placebo). It was discovered that only 57% of the
labeled proteins turned up in circulation. The gut took the rest.

Of the 57% of ingested proteins only 10% made its way to the muscles.13 In other words,
a 40g serving of protein will provide only 4g of protein for muscle rebuilding.

To ensure the muscles receive enough protein to sustain the rebuilding process it’s
therefore imperative that we take in ample quality protein throughout the day. The best
daytime sources remain those of a high biological and, in many cases, rapidly absorbed
nature such as whey isolate, eggs, chicken and steak.

However, when it’s time to hit the sack the rules change. Here we need protein that
serves us while we sleep.
Eating protein before bed will enable us to maximally stimulate protein synthesis by
ensuring that a high number of growth-inducing amino acids continue to circulate while
we sleep.10

Under normal circumstances, when awake, we would not dream of going 8-10 hours
without at least three evenly spaced 30-40g servings of quality protein. However, this is
exactly what many of us do when we neglect pre-sleep protein.

In fact it’s believed by many that a failure to consume adequate protein before bed is the
single biggest event which precludes the ability to retain muscle size - remembering that
when the muscles are not in an anabolic state of muscle protein synthesis they must
therefore be in a catabolic state of protein degradation. Muscle catabolism is even more
likely to occur during sleep.

Indeed, unless we consume adequate pre-sleep protein the liver and muscles will be
forced to send amino acids and glucose to the blood to maintain blood glucose and
tissue metabolism, to keep our biological machinery ticking along while we sleep.

Research has verified that during the 8-10 hour fasting period otherwise known as sleep,
muscle protein breakdown exceeds muscle protein synthesis. Research has also found
the reverse to be true when supplementing with casein protein before bed: that with a
small investment of time you can double your muscle gains while increasing muscle
strength.11

Best Protein Options


Lean proteins containing a full complement of essential amino acids are best before
bed. Egg whites closely followed by low-fat cottage cheese (rich in casein) remain the
best whole food sources. The best of the supplemental proteins is casein due to its
slower absorption rate of 6.1g per hour (as opposed to 8-10g per hour for whey
protein).2

Related: 17 Cheap Sources Of Good Quality Protein

For whey to maintain the same steady release of amino acids throughout the night,
massive quantities of it would need to be consumed before bed (both impractical and
counterintuitive when seeking to shred and indeed build more muscle).

On the other hand, casein’s slow digestion rate more effectively reduces protein
breakdown and amino acid oxidation (the burning of amino acids for energy) while still
boosting muscle protein synthesis (just not to the same degree as whey).

Locking in the Gains


That a high protein intake leads to sustained muscle growth remains unquestioned.
Recent research from McMaster University confirms the correlation between protein
intake and both peak muscle gains and fat loss when combined with high-intensity
resistance training.9

Could you be shortchanging your gains by under-consuming this most precious of


bodybuilding resources? If you’re not eating protein before bed then the answer is a
resounding yes.

When we sleep, the body continues to function in myriad ways. Its various energy
systems continue to sustain a wide range of biological processes whether we are awake
or fully resting. This requires energy.

Without a steady supply of muscle-building amino acids via pre-sleep protein


consumption, the muscles will fast become catabolic as aminos are steadily leeched
from lean tissue to supply the body with the required energy resources.
Casein protein taken just prior to turning in is the perfect solution. Micellar casein
remains the best of these products. The micelle structure of this form of casein protein is
most effective in delivering a complete, full spectrum supply of amino acids over a period
of 10 or more hours.

While it won’t stimulate maximum muscle protein synthesis to the same extent as whey
protein, casein will prevent protein breakdown and amino acid oxidation. To avoid any
degree of muscle wasting its inclusion before sleep is to be encouraged among all
serious athletes.

While casein is regarded as the best of the pre-sleep proteins, I would also include a half
serving of whey isolate to further stimulate protein synthesis while you sleep.

To stimulate maximum muscle protein synthesis the body needs plenty of the highly-
anabolic branched chain amino acid leucine.6,7 However, with its relatively low leucine
content of 8% compared to whey’s 11%, casein is not entirely suitable for this role.

By combining a full serving of casein with half a serving of whey protein isolate you’ll be
providing your muscles with a full 37.5g of muscle building protein and getting the best
of both worlds: maximum muscle retention and maximum muscle protein synthesis.

So be sure never to be caught napping when it comes to supplying your muscles with
exactly what they need, when needed. Pre-sleep protein remains a smart supplemental
strategy for smart bodybuilders and athletes at all levels. Remember that progress never
sleeps and neither will your muscle gains.

References
1. Beelen, M., et al. Coingestion of Carbohydrate and Protein Hydrolysate Stimulates Muscle Protein Synthesis during
Exercise in Young Men, with No Further Increase during Subsequent Overnight Recovery. J. Nutr. November 2008 vol.
138 no. 11 2198-2204
2. Bilsborough, S., et al.  A review of issues of dietary protein intake in humans. Int J Sport Nutr Exerc Metab. 2006
Apr;16(2):129-52.
3. Brook, M. S., et al. Skeletal muscle hypertrophy adaptations predominate in the early stages of resistance exercise
training, matching deuterium oxide-derived measures of muscle protein synthesis and mechanistic target of rapamycin
complex 1 signaling. FASEB J. 2015 Nov;29(11):4485-96.
4. Gillen, J. B., et al. Dietary protein intake and distribution patterns of well-trained Dutch athletes. Int J Sport Nutr Exerc
Metab. 2016.
5. Katayose, Y., et al. Metabolic rate and fuel utilization during sleep assessed by whole-body indirect calorimetry.
Metabolism. 2009(58):920-6.
6. Kimball, S. R., et al. Regulation of protein synthesis by branched-chain amino acids. Curr Opin Clin Nutr Metab Care.
2001 Jan;4(1):39-43.
7. Luiking, Y. C., Postprandial muscle protein synthesis is higher after a high whey protein, leucine-enriched supplement
than after a dairy-like product in healthy older people: a randomized controlled trial. Nutr J. 2014 Jan 22;13:9.
8. Madzima, T. A., Night-time consumption of protein or carbohydrate results in increased morning resting energy
expenditure in active college-aged men. Br J Nutr. 2014; 111(1):71-7.
9. Morton, R. W., et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on
resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. Published Online
First: 11 July 2017.
10. Moore, D. R., Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in
young men. Am J Clin Nutr. 2009 Jan;89(1):161-8.
11. Snijders, T., et al. Protein Ingestion before Sleep Increases Muscle Mass and Strength Gains during Prolonged
Resistance-Type Exercise Training in Healthy Young Men. J Nutr. 2015; 145(6):1178-84.
12. Swaminathan, R., Thermic effect of feeding carbohydrate, fat, protein and mixed meal in lean and obese subjects. Am
J Clin Nutr. 1985 Aug;42(2):177-
81.Thermic_effect_of_feeding_carbohydrate_fat_protein_and_mixed_meal_in_lean_and_obese_subjects (protein
costs more energy to digest and process than carbs and fats)
13. Trommelen, J., et al. Resistance Exercise Augments Postprandial Overnight Muscle Protein Synthesis Rates. Med Sci
Sports Exerc. 2016; 48(12):2517-25.

Join over 500k subscribers who receive weekly


workouts, diet plans, videos and expert guides
from Muscle & Strength.

First Name

Email

Choose Your Goal

Subscribe Free

0 SHARES

5 3
RATE THIS
STARS VOTES

RECOMMENDED FOR YOU

5 Best Post-Workout Nutrients You Should Whey vs. Casein Protein: Which Should 5 Protein Powder Types You Should
Consume You Use? Consider Trying
Should You Take a Whey Protein Isolate? 5 Facts Every Hardgainer Should Know How Much Protein Should I Ingest Post-
About Protein Workout?

About The Author

Team Allmax
ALLMAX Nutrition is a supplier of top quality bodybuilding and sports
nutrition supplements. We have dedicated ourselves to making innovative
and exceptional quality products.
View all by Team Allmax »

2 Comments + Post Comment

Posted Wed, 02/07/2018 - 09:38 LIKE 13


Matthew
Do the people who write these articles even know what protein degradation actually is?
EVERY single article on this site, is 100% bro-science. The writers of these article should go to
medical school for one day to see how clueless the are about how our
metabolism/biochemistry works. The classic 500kcal/day surplus for bulking and
500kcal/day deficit is also pure bro-science. The 3500kcal = 1 pound is bro-science. Type 1
diabetes mellitus is an example of how our weight is very hormone-regulated, not just
regulated by our energy intake.

REPLY
REPLY

Posted Wed, 02/07/2018 - 10:49 LIKE 3


JoshEngland
Hi Matthew,
I'm sorry you feel that way. A lot of our writers have in fact received their Masters and
PhDs from various institutions.
We do accept guest submissions from time to time if you'd like to provide your own
interpretation of the research currently out there.
https://www.muscleandstrength.com/writers
REPLY
REPLY

HELP & SH IPPING M&S RE WARDS


Help C enter How to e ar n points?
C ont ac t Suppor t Rewards Cat alog
Your Ac c ount
Order S t atus FOLLOW M&S
Shipping & Retur ns

C ONTACT U S
Muscle & S treng th, LLC
1180 Fir s t S treet S outh
C olumbia, SC 29209
PH : 1 - 8 0 0 - 5 3 7 - 9 9 1 0
Email : click here

JOIN OUR NE WSLE T TER


Build muscle, lose fat & s t ay
moti vated. Join 500,000+
new slet ter sub scr iber s!

First Name

Email Address

Choose Your Goal

Sign Up

About Ca re e r s Wr i te fo r U s A ffi l i a te s Te r m s o f U s e P r i va cy Po l i cy C o o k i e Po l i cy
© C o py r i gh t 2 0 0 5 - 2 0 1 9, M u s c l e & S tre n g th L LC . I m ag e s c o py r i gh t o f th e i r re sp e c ti ve ow n e r s .

Das könnte Ihnen auch gefallen