Written by Nectarsleep editorial team
Last Updated on Aug 16, 2022
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Hitting the gym every day, consuming healthy foods, meditating, practicing yoga, and doing much more to stay healthy. Wish to add to your healthy lifestyle? Start drinking a protein shake before bed. Drinking a protein shake has countless godsends, with the major one being developing muscle. It is undoubtedly a big hit among athletes, bodybuilders, and all the health freaks and wholesome eaters.
Though it is generally noticed that a protein shake is consumed post-gym or workout sessions, there are studies providing insights into having a protein shake before bed. Sipping a protein shake before bed results in developed strength and muscle size, advances recovery time, and aims at weight loss. To healthify yourself even more, get going with the rest of the article about reasons to have a protein shake before bed.
Only because drinking a protein shake before bed turns out to be beneficial, you cannot simply consume it in tonnes. You need to consume a protein shake right before bed in a calculated proportion. According to the Dietary Guidelines for Americans, it is advisable to consume 10 to 35 percent of protein which cuts down to 0.5 grams per pound of your body weight.
Note: If you are weight lifting or bodybuilding or pursuing high-intensity training, don’t restrain the count to 0.5 grams; instead, consume protein shake of at least 0.7 grams per pound of body weight before bed.
Below are the exact protein requirements noted for you to consume.
|Fitness Level||Protein Needs|
|Average/Sedentary||0.5 grams of body weight|
|Adults in an active fitness regime||0.7 grams of body weight|
If you are someone who often encounters but doesn’t know the answer to ‘Is it bad to drink a protein shake before bed?’ The answer is a BIG NO! You will never fall short of reasons to have a protein shake before bed. Though initially skeptical about the very thought, after numerous studies, it has been figured out that protein shake ingestion before sleep seamlessly aids in muscle building. Not only this, healthy protein shakes proportioning around 30 to 40 grams tend to help with weight loss, muscle growth, and preservation of the muscle mass.
You might be concerned that consuming protein shake before bed might disrupt your sleep. Well, it doesn’t affect your sleep quality. However, you need to ensure that the ingredients in the protein shake right before bed are right, so you do not encounter dialed-up energy at the worst possible time.
One of the significant reasons to have protein shake before bed is - effective sleep quality. A protein shake before bed is indeed a tactful approach to building muscle, losing weight, and at the same time experiencing deep sleep. But, this is simply not the end; this versatile drink is accredited for so many benefits that you will read below.
The first and foremost reason to have protein shake before bed is for muscle building and muscle preservation. But how come? There are two things to consider here - MPS or Muscle Protein Synthesis, a biochemical process for developing muscle, and MPB or Muscle Protein Breakdown. People pursuing long-term resistance workouts experience MPB. Whereas consumption of protein shakes before bed results in MPS. While sleeping, the body's ability to build muscle decreases, and a protein shake helps with that. Amino acid is the magic potion found in a protein shake, helping with muscle building that otherwise suffers a loss from a workout.
A crucial factor for bodybuilders or gym freaks to consider is muscle building. It is mandatory for people like this to consume 40 grams of protein to be able to work out rigorously. And a protein shake before bed immensely helps build muscle and nurture your body. It is from a 2016 study it has been proven that a pre-bed protein shake helps make skeletal muscle adaptive response. This adaptive response strives for endurance through relentless exercising and resistance training. Protein supplements before bed lead to muscle repair and reconditioning, eventually developing strength.
How about losing weight even during sleep? Sounds interesting to you? One big reason to have protein shake before bed is to lose weight even during sleep. Good protein shakes aim to advance MPS and turn metabolism into overactivity. Our body requires greater energy power to absorb and digest the protein just being flushed out. While the consumption of protein shake before bed is ongoing, the body tends to burn the calories resulting in weight loss. Though you need to maintain a calorie deficit program to amplify the weight loss management. For instance, consuming protein shake before bed with water leads to calorie-restraint, whereas having the same with milk or fruits will result in added calories.
Another reason to have protein shake before bed is to get a good night’s sleep. The protein shake promotes sleep by driving the amino tryptophan into your system. The tryptophan produces the happy hormone, namely, serotonin, and the sleep-inducing hormone melatonin into the system. In fact, you can mix and match different other sources of tryptophan like soy milk, yogurt, and milk.
There are countless protein shakes to have before bed, flooding the market and making it hard for a newbie to choose from. You need to understand the types of protein powders to make a nice and yummy pre-sleep protein shake before bed. Remember, the taste and ingredients differ, and you need to learn about each to pick the right one thoroughly.
The topper among the good protein shakes, the casein protein shake is productive in offering a good sleep quality. This happens because it contains slow-digesting protein generally found in milk, thereby highly suitable as a protein shake before bed. Once you ingest it, Casein releases a limited amount of amino acids to the cells.
Quite a popular name among athletes, bodybuilders, and similar people. Whey protein is the other ingredient found in milk after casein. The function of a whey protein shake is exactly the opposite - it rapidly digests and increases MPS at an elevated rate, though for a brief period. Whey-based protein shakes are mostly consumed post-workout. A whey protein shake before bed might not be a great option because of the lack of evidence about its benefits for the same. It is recommended to consume casein for pre-sleep protein consumption purposes.
Again, one of the most trusted ingredients for protein shake before bed, soy protein is among the good protein shakes. It is similar to casein and whey in containing amino acids though it cannot produce by itself. If you are a vegan person, this option is the best protein shake before bed.
The consumption of natural protein is a highly efficient way to cut down weight, lethargy, and more health issues. Eating food to build muscle is quite an old concept, but your pre-sleep protein shake also needs to be filled with ample goodness through natural sources. The following are some of the sources of natural protein.
Both of these are excellent sources of protein and have been used widely across the world. Eggs and avocados can be prepared in diverse ways, and you will enjoy a lean preparation having ample protein content.
Casein, though not as popular as whey protein, is equally helpful in building muscles and all other things that protein does. It is a slow digester of amino acids and helps break down amino acids gradually. On the other hand, flax seeds are renowned because of diver benefits. Not only will it aid in slow digestion but also gear up satiety, reduce inflammation, and dial down cholesterol.
Greek yogurt is filled with utmost goodness and aids in motility, digestion, and protein intake, and it acts as a great addition to every kind of food as accompaniments. Coming to chia seeds, you might have already encountered many people having chia seeds with water in the morning. It is filled with fiber, antioxidants, omega-3 fatty acids, and high-quality protein. Just mix a tablespoon or two of chia seeds with Greek yogurt and Tadaaa! You’re good to go.
Cottage cheese is an equally healthy source of protein apart from Greek yogurt. It includes casein and acts as a slow digester of amino acids. Almond helps in regulating blood sugar levels.
Now that you have come across so many reasons to have protein shake before bed, it is time you inculcate the same in your life. It’s time you decide to be healthy and start acting upon it.