Half of the men were given protein before bed and the other half were not. And that increase in protein synthesis at night is what results in muscle and strength gains. If i drink a whey protein shake before bed, would i get any benefit from it or will my body just piss it away? Instead, you need a structured nutrition plan for every meal of the day. The previous study showed that protein before bed improves recovery from training. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! Overall, the protein group had 22% higher protein synthesis. So head over to the Muscle Gain Meal Plan page to learn more about a personalized 12-week meal plan that includes protein before bed. As a result, their protein balance was positive while the placebo group was negative. You dont need whey before bed because it will be gone soon after you're asleep, your still left a few hours with not much protein. Presumably, because it’s known to be slower digesting than whey. In addition, the protein group had greater strength gains. The carbs in milk are slower absorbing, it'll be fine. 1) Res, Peter T., et al. Studies used anywhere from 20-40 grams of protein. On the other hand, whey stimulates protein synthesis to a greater extent than casein 3. Then one group had a protein shake before bed while the other did not. I personally use Gold Standard Casein from Optimum Nutrition. As can be seen in the chart below, the group that received protein had about double the increase in muscle size. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. You can get your personalized target with a Custom Meal Plan. Interestingly, all of the studies I read while researching this article used casein protein. Your blueprint to a better body and more confidence. I understand casein is the best protein before bed because its slow digesting but im a little tight on cash so i dont think i can afford to add a casein protein to my supp stack. Drinking just any type of protein shake before going to bed won’t do the trick. But you won’t get very far if you don’t fuel your body properly. https://prophysique.com/protein-improves-sleep-timing-matters-whey-protein In summary, it’s clear that a dose of protein before you go to sleep increases protein synthesis. Jeremy Fox  –  Founder of Nutritioneering, Engineer, CPT, Bodybuilder, Coach. It’s important to realize that recovery precedes growth. On the other hand, whey stimulates protein synthesis to a greater extent than casein3. A fast-absorbing protein, such as whey, will promote protein synthesis – the muscle-building process – for only a short period … The most popular bodybuilding message boards! Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. To illustrate, Maastricht University Medical Center conducted a study1. 3) Tang, Jason E., et al. “Protein ingestion before sleep improves postexercise overnight recovery.”, Snijders, Tim, et al. So you can’t go wrong with casein before bed. I work late at night, usually getting out at 10 p.m. by the time that I start working out it's around 11 p.m. so obviously when I stop it's always around 11:45 - 12:00. But does that recovery actually translate to muscle size and strength gains? And you have to fill the hole back in before you can grow. If you have lots of it, then it's fine to put in your shake before bed, but isn't the best kind of protein for that time period. Therefore, it stands to reason that whey protein could also be used before bed. © 2020 Bodybuilding.com. “Protein ingestion before sleep improves postexercise overnight recovery.” Medicine & Science in Sports & Exercise 44.8 (2012): 1560-1569. Studies used anywhere from 20-40 grams of protein. Of course, you can’t just drink a protein shake before bed and expect to get immediate gains. With this in mind, consuming protein improves recovery by filling in the hole. And that leads to greater muscle and strength gains. 5777 N Meeker Ave, Boise, ID 83713-1520 USA, Powerlifting Workouts - Training Journals, Post Your Pictures and Introduce Yourself. Whey protein could also be used before bed their protein balance was positive while the other hand whey... Get very far if you don ’ t just drink a protein shake before bed and to... Professional prior to beginning any diet or Exercise program or taking any supplement... Powerlifting Workouts - training Journals, post your Pictures and Introduce Yourself exciting news, features, special! T get very far if you don ’ t just drink a protein shake before bed can ’ t your. Increase in protein synthesis to a better body and more confidence that received protein had about double increase! 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