Last Updated on November 22, 2021 by Femniqe Editorial
Protein should be a main component of your diet, regardless of whether you want to lose weight or gain muscle.
Protein is mostly linked with muscular growth, yet it has a wide range of desired outcomes and important advantages that include better health as well as increased athletic performance.
According study done at the Maastricht University Medical Centre, drinking protein before bed gives you greater benefits than other times of the day.
Drinking protein before bed can provide the following advantages.
Note: For women looking to grow bigger glutes this one hack you can start doing to make better gains. Provided that you’re already following a proper glute workout routine and diet plan.
1. It Will Can Help Boost Muscle Growth
Protein before bedtime increases muscle protein synthesis (MPS).
This is an essential bodily function that the body uses while growing muscle. The body goes through MPS in conjunction with muscular protein breakdown (MPB) to build muscle.
However, consistent resistance training promotes MPB, but these two events must be kept in balance.
Protein balance is maintained while you sleep by drinking a protein shake before going to bed.
Muscle growth is aided by the existence of these conditions. Protein shakes are high in essential amino acids, as previously said.
As a result, they are particularly beneficial if you work out since your body will have a limited amount of amino acids available.
2. Faster Recovery After Intense Exercise Sessions
According to studies, consuming protein before bedtime has been found to aid recovery after a workout.
A sample size of 16 healthy young men was used in the study, according to the research. They did mostly resistance exercises afterwards.
Before going to bed, they were given 40 grams of protein shake.
Protein ingestion before sleep enhanced protein synthesis rates across the body after a lengthy period, according to the study.
As a consequence of the increased protein synthesis rates, the body regains its whole-body protein balance, allowing recovery.
3. Better Endurance In Your Workouts
Protein drinks before bed can help you exercise longer.
Protein synthesis is increased when you consume a protein shake, while protein breakdown is lowered.
As a result, there is more of a protein equilibrium during and after activity the next time you work out. As a result, your athletic endurance improves since there is less of a risk of fatiguing in the gym
4. It Helps You Lose Weight
Protein shakes are often recommended since they help you to work more efficiently.
This occurs as a result of ingesting high-protein and strength training, which stimulates muscle growth and increases metabolism. When compared with fat, you burn more calories because you have more muscle than fat.
This is primarily due to the fact that protein may boost metabolism since it requires more calories to digest and process.
This is normally referred to as the thermic effect of food. In the end, this ensures that you meet your calorie deficit goal.
5. Your Sleep Will Get Better
One of the main advantages of consuming a protein shake before bed is that it can help you get a better sleep.
An extra serving of protein before bed, when paired with a minimal amount of carbohydrates, may enhance L-tryptophan uptake, which has been linked to improved sleep quality and faster sleeping times!
6. You’ll Experience Better Energy Levels
The thing is when carbohydrates are broken down, it is more difficult for them to be digested and absorbed into the body.
As a result, when broken down for energy, they deliver a more long-lasting energy source than carbohydrates do.
7. You’ll have much more healthy weight
For a long time, protein drinks have been used to promote muscle building through resistance exercise. This is due to the fact that protein plays an important role in satiety, metabolism, and energy production.
As a result of these factors, optimal circumstances for weight reduction exist.
Drinking protein shakes also indicates that your body absorbs a lot of calories.
Because it requires a significant amount of energy to breakdown and absorb proteins, this is taken into account. As a result, sleep deprivation helps people lose weight.
8. You won’t get hungry during sleep
Because protein is very “filling” it will keep the need for midnight snacks at bay.
There’s nothing more annoying than feeling raging hunger that wakes you up at night. By drinking a protein shake before bed you won’t need to worry about getting hungry throughout the night.
Just make sure to drink the protein shake at least 2 hours before bed so that it gets digested properly.
9. It’s good for your immune system
Proteins make up the majority of the immune system.
As a result, it needs more proteins to function efficiently (protein synthesis). Protein synthesis maintains a healthy sleep cycle when you drink a protein shake before bed.
As a result, your immunity can continue to operate effectively under these circumstances.
10. It’s great for bone health
According to studies, eating the correct quantity of protein encourages better bone maintenance.
This is due to the fact that protein raises urinary calcium in the bones and improves intestinal calcium absorption.
Best Type Of Protein Shakes
There are numerous varieties of protein shakes on the market, each with its own set of benefits. Whey, casein, and soy proteins are some of these.
Whey protein is broken down quickly and provides a lot of MPS.
Soy and casein proteins are broken down more slowly, but this results in enhanced MPS throughout the night.
Casein has the highest amount of MPS therefore it’s the greatest for recovery.
But Are There Any Negative Effects Of Drinking Protein Before Bed?
Before you decide to have a protein shake, be aware of what’s in it. This is because some protein shakes include way too much sugar. Sugar isn’t the kind of thing you want to consume.
Sugar boosts your energy level and disrupts sleep, so avoid it at all costs.
Protein shakes will not help you achieve your muscle building goals.
However, they may assist you in achieving your goals by providing the optimal circumstances.
Remember to stick to your daily limit and combine protein drinks with physical activity. For example, resistance training and a protein drink after the workout might help.