[Study] Looking To Amp Up Muscle Recovery & Growth? Guzzle A Protein Shake Before Bed
The next time you hop into bed, don’t forget to cozy up under the covers with your brand new BFF in hand (appointed by us) — a massive, frosty protein shake.
Outside of the all-important post-workout protein infusion, chugging a protein shake before you let the ZZZZs fly might be the next best window to effectively turbocharge muscle recovery after an intense workout.
In a 2012 study published in Medicine & Science In Sports & Exercise, researchers tested the effects of pre-sleep protein intake on 16 young males. After grinding out a resistance-based workout 3 hours earlier (at 8PM) and consuming a post-workout meal (loaded with 20g of protein; 60g of carbs), participants were later fed a heavier dose of pure protein — 40g, specifically from slow-digesting casein — 30 minutes before bed.
Blood and muscle samples were taken overnight. Two major findings, with major implications, popped out:
- 1. Pre-sleep protein was effectively absorbed and digested, which sparked a sustained jump in amino acids in the blood. That led to…
- 2. a 22% jump in muscle protein synthesis and significantly increased overall protein balance.
Elevated muscle protein synthesis (MPS) is CRITICAL when it comes to effective muscle growth and recovery; plus it helps prevent muscle breakdown (what’s know as catabolism). Keeping MPS rates up can help make it easier to construct a lean physique.
Protein Before Bed — The Bottom Line
Guzzle a protein shake before you hit the sack — it’s a dead-simple way to boost your overall protein intake and rev up muscle recovery.
BONUS POINTS: you’ll induce a prolonged state of muscle growth during what would be a typical 8 hour fast, and perhaps even more importantly, shield precious muscle tissue from breakdown overnight. That’s VALUABLE time when it comes to optimizing results.
As for the protein, the study used casein. While it hasn’t been duplicated for other types of protein, any whey (or plant-based) blend should pack a near-similar punch.
ELLO ELLO I'm Bryan DiSanto.
I'm the Founder & Editor-in-Chief of Lean It UP
, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid
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