So, should I eat or not to eat protein before bed?
This question has haunted bodybuilders since time immemorial. Today, I am writing this article to answer you the above question, with some hard science. However, before you start taking sufficient protein dosing, it is required to educate yourself with the fundamental basis of protein. So, let’s start with how taking protein before bedtime affects muscle growth.
Eating Protein Before Bed
It is being assumed that taking the last dose of protein before bed is a healthy way to maximize your muscle growth. Because, doing so helps to elevate protein synthesis while you sleep.
But does it?
As per the recent study from the Journal of Nutrition, bodybuilders who lifted weights thrice were given 27.5 grams of protein and 15 grams of carbohydrate before bed experienced a significant enhancement in strength as well as in muscle fiber size.
It is worth perceiving that volunteers were already consuming high-protein diets, signifying that gains were made on account of correcting a dietary deficiency and directly related to pre-sleep protein consumption.
How Much Protein Before Bed?
This question has provoked a lot debate. So, instead of going through the finer specifics, the general consensus is that 20 to 40 grams of high-quality protein – that’s one scoop of a typical whey or casein protein supplement is enough to maximize stimulate muscle protein synthesis and stave off catabolism.
As per the researchers of McMaster University 40 grams of protein did stimulate the most synthesis, but only slightly more than not double that of 20grams. However, 20 grams of protein resulted in the considerably more synthesis than 10 grams.
Best Protein Sources Before Bed
So, I have established, through scientific studies, that protein before bed is going to fill the overnight gap in the muscle building process, to the results over 24 hours. So, let’s have a look at some of the best whole-food and supplement sources of protein suitable for eating before bed.
Whole Food Sources of Protein
Does Eating Protein Right Before Bed Makes You Fat?
No, An unnecessary intake of calories makes you fat, not a small amount of protein. You’re required to ingest around 30g of protein, you’ll certainly get that from 40g of a typical whey protein powder, that comes in at around 150 calories. Gaining body fat from your pre-bed meal is going to be a problem if your 30g of protein comes from a 700-calorie cheese burger. So, such kind of madness prior to sleep will lead to unwanted weight gain, irrespective of when those cheeseburgers are eaten. So, it is advisable to get your protein from good quality, lean sources before bed, to build a lean as well as muscular physique.
We grow by consuming regular doses of protein that helps us to grow muscle protein synthesis and we have 24 hours each day to maximize this process. It is advisable to rest and sleep for 8 to 10 hours per night. However, it is advisable you should not be consumed protein in excess amount, but in optimal moderation. As per the current scientific research, I recommend 30 to 40 grams at each meal and several times a day. Taking one right before bed along with the combination of good weight training the regimen, will help you make the most gains.
I hope, I have served your purpose by answering the relevant questions about taking protein right before bed and what is the best way to use it. To make sure your body gets the maximum benefits from the protein; buy the most effective protein powders from Liveleantoday as it is the most trusted online stores to get the best supplements for faster muscle gain.