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Protein Shakes Before Bed: Benefits, Suggested Amount & Tips
Protein is the building block of the human body, playing a vital role in everything, from muscle growth, cell repair, to enzyme synthesis, and even hormone regulation. The U.S. Department of Agriculture (USDA) recommends that we get 10-35% of our daily calories from protein to maintain a healthy diet. However, with busy schedules and ever-changing dietary needs, reaching this target intake can be a challenge.
Protein shakes have since emerged as a convenient and effective way to boost protein consumption and maintain overall health. But when is the best time to have a protein shake? Some may suggest having a protein shake first thing in the morning, while others think it is better to drink it before or after a workout session. Recently, there has even been a growing trend of consuming protein shakes before bedtime.
This article will discuss the recommended amount of protein intake and the potential benefits of having protein shakes before bed, and then compare some of the common protein shake options available in the market. So, if you're curious about how a pre-bedtime protein shake can elevate your fitness journey and overall well-being, keep reading!
Why You Should Have A Protein Shake Before Bed
Should you have a protein shake before bed? A pre-bed protein shake is a smart way to meet your daily protein needs. Moreover, it can significantly boost muscle protein synthesis, effectively supporting muscle recovery and growth. A study published in the "Journal of Nutrition" demonstrated that pre-sleep protein ingestion resulted in a 22% increase in muscle protein synthesis compared to a placebo group. [1]
Furthermore, a pre-bed protein shake can be a healthier alternative to traditional late-night snacks. You can support your fitness goals while satisfying cravings by trading a high-calorie, low-nutrient snack for a protein shake. Let's delve deeper into why this nighttime protein boost can be so beneficial in the following section.
Benefits of Protein Shakes Before Bed
Why is it good to have protein shakes before bed? Research suggests that a pre-bedtime protein shake can offer potential benefits such as muscle building, improved endurance, weight management, enhanced sleep quality, and even regulated metabolism.
1. Building and Preserving Muscles
One of the primary benefits of consuming protein shakes before bed is how it can help build muscles. Our muscles are constantly in a state of flux between cycles of muscle protein breakdown (MPB) and muscle protein synthesis (MPS).
MPB is a natural catabolic process where muscle proteins are broken down into amino acids so that the body can use them as energy for various metabolic functions. This occurs continuously, even during rest. According to research published in Sports Medical, exercise, particularly resistance training, can further accelerate MPB and may lead to protein imbalance if the muscle breakdown rates exceed muscle-building rates, leading to amino acid depletion and hindering muscle growth. [2]
On the other hand, MPS is the anabolic process responsible for building and repairing muscle tissue. It assembles amino acids into new muscle proteins, leading to muscle growth. Based on findings in the Journal of Science and Medicine in Sport, consuming protein shakes before bed can provide a steady stream of amino acids, fueling MPS to counteract MPB and promote positive protein balance. [3] This can be particularly beneficial for athletes and any individuals focused on muscle growth and preservation.
2. Improved Endurance and Performance
Studies in Frontiers in Nutrition found that consuming protein shakes before sleeping can contribute to muscle strength, as it improves the adaptive response of skeletal muscles. [4] Consequently, our muscles become more efficient at using energy, becoming resilient against fatigue and allowing us to push harder for longer periods of time.
This will then translate to better endurance during workouts and training sessions. It can also contribute to improved energy levels throughout the day, promoting focus and mental clarity to boost overall efficiency in daily tasks.
3. Facilitating Weight Loss
Some believe that drinking a protein shake before bed is beneficial for weight loss, as protein shakes have satiating effects [5]. It can increase the feelings of fullness to reduce food cravings at night, potentially leading to a decrease in overall calorie intake, which can be helpful for weight management.
However, it's important to remember that drinking protein shakes alone won't magically help the body slim down. It should be incorporated into a healthy, balanced diet and combined with regular exercise for optimal weight loss results.
Consider the type of protein in your shake. Casein protein, known for its slow-digesting properties, can provide a sustained release of amino acids throughout the night, further enhancing satiety and preventing muscle breakdown.
Also, be mindful of the ingredients you add to your shake – opting for water or unsweetened almond milk. A shake with 40g protein powder and water clocks in around 160 calories. However, a shake with whole milk (150 calories), half a banana (50 calories), and one tablespoon of peanut butter (95 calories) reach about 455 calories. Therefore, if your dietary plan involves a total daily intake of 1800 calories, you need to allocate calories for your pre-bed protein shake, ranging from 160 to 455 calories, within your overall daily food distribution.
For those aiming to lose weight, a protein shake before bed provides a sustained feeling of fullness due to its high protein content, preventing further late-night snacking. By carefully allocating your daily calories, you can easily enjoy a pre-bed protein shake to help you reach your weight loss goals!
4. Enhancing Sleep Quality
Some studies in Frontiers in Nutrition suggest that having a protein shake before bed can help improve the sleep quality of some individuals[6]. The theory behind this is that protein can elevate tryptophan levels in the bloodstream. The tryptophan can then convert its amino acids into two types of hormones, melatonin and serotonin [7]. Melatonin regulates sleep-wake cycles, whereas serotonin is associated with calming effects. Thus, it is believed that a protein shake before bed can contribute to more restful sleep by promoting relaxation and reducing nighttime stress through these hormones.
5. Regulating Metabolism
Protein plays a significant role in regulating metabolism due to its high thermic effect as evidenced by the American Journal of Clinical Nutrition [8]. This means protein expends more energy through digestion and absorption than other macronutrients like carbohydrates or lipids.
Metabolism encompasses all the chemical processes that convert food into usable energy. During digestion, protein is broken down into amino acids, which are then transported and used for various bodily functions. This conversion requires energy, effectively "burning" some of the calories from the protein itself while raising the body's metabolic rate.
While metabolism naturally slows down during sleep, you can maintain a balanced metabolic rate throughout the night by consuming protein before bed. This helps to promote efficient energy use and allows the likelihood of excess calories being stored as fat.
How Much Protein Should You Have Before Bed?
To determine the amount of protein before bedtime, it's important to consider your daily protein intake and activity level. While the USDA recommends that 10-35% of your daily calories come from protein, individuals with active fitness regimes may require a higher intake, around 0.7 grams per pound. Specifically for pre-bedtime shakes, a study published in Frontiers in Nutrients has concluded that 30 grams of protein shake before bed as the most effective dosage for promoting muscle benefits during sleep [4].
On the other hand, a smaller dosage of pre-bedtime protein shakes (around 20 grams) might be sufficient for those who are fulfilling their protein intake through daily diet; whereas those with an active fitness regime may require a higher dosage of 40 grams for their nighttime protein shakes.
Nonetheless, consulting with a registered dietitian or healthcare professional is always recommended if you need help to determine the ideal protein intake for your specific needs and goals.
However, if you're already meeting your protein needs through your daily diet, a smaller pre-bedtime shake (around 20 grams) may suffice. Conversely, those engaged in intense training might benefit from a higher 40-gram dosage for their nighttime protein shake. When in doubt, consulting with a registered dietitian or healthcare professional can help you determine the ideal protein intake to meet your individual needs and goals.
What Is The Best Protein Shake To Have Before Bed?
The protein shakes available on the market can be broadly categorized into three types: casein protein, whey protein, and plant-based protein. The best choice among them will depend on your individual needs, so be sure to consider your own health conditions, preferences, and dietary habits.
1. Casein Protein
Casein protein is derived from milk solids. It has a high molecular weight and slightly more acidic pH level, so it takes longer for our body to digest and break down casein protein. This slow digestion may be particularly beneficial before bed, as it can potentially provide a sustained release of amino acids throughout the night. Plus, casein is also a good source of leucine, an amino acid that plays a key role in muscle protein synthesis.
However, if you have a sensitive stomach, drinking casein protein before bed might cause some digestive issues, such as bloating, nausea, constipation or diarrhea, etc. Not only will this make you feel uncomfortable, but it might even interfere with sleep quality, leaving you restless throughout the night.
2. Whey Protein
Whey protein is also sourced from milk whey liquid. It has a smaller molecular weight compared to casein protein, which is why its amino acids can be rapidly absorbed by the body. This fast-acting quality makes it a popular choice for post-workout recovery, as it can offer the muscles an immediate influx of nutrients.
Despite that, some individuals may raise concerns about drinking whey protein before bed, as the protein might be absorbed and used up too quickly. Then again, this might be ideal for those who are worried about bloating or other digestive issues from drinking whey protein.
3. Plant-Based Protein
This type of protein is made from plant sources, offering a nutritious alternative for vegans, vegetarians, or those with dairy sensitivities. They are highly absorbable and have a slightly slower digestion rate than animal-sourced protein, such as whey protein or casein protein, providing a sustained release of amino acids throughout the night.
Among the various plant-based options, soy and pea protein are the most popular choices. Soy protein, derived from soybeans, is a complete protein, meaning it contains all nine essential amino acids. Thus, drinking soy protein before bed can be particularly beneficial for muscle growth and preservation.
Pea protein, extracted from yellow peas, is another popular option. While not a complete protein, pea protein is rich in certain essential amino acids like branched-chain amino acids (BCAAs), which are important for muscle support. Pea protein is also known for its good digestibility and relatively low allergenicity, making it a suitable choice for individuals who require soy-free alternatives due to sensitive digestive systems.
Similar to pea protein, other plant-based proteins, like those from rice, nuts, seeds, or whole grains, are not complete proteins, so they might lack certain essential amino acids. To prevent this issue, be sure to look for products that combine different plant sources to create a more complete protein profile.
|
Protein Type |
Casein |
Whey |
Plant-Based |
|
Source |
Milk solids |
Milk (whey liquid) |
Plant sources like peas, soy, rice, etc. |
|
Digestion |
Slow and sustained release of amino acids |
Fast absorption of amino acids |
Depends on the specific plant source, but generally slower than casein and whey |
|
Suitable For |
Consumption before bed, mainly for those who don't experience digestive side effects |
|
|
Frequently Asked Questions about Protein Shake at Night
1. How long before bed should I have a protein shake?
The National Institutes of Health (NIH) suggests having protein 30 minutes before bed. This allows ample time for digestion, ensuring a steady stream of amino acids is available throughout the night for muscle repair and recovery.
2. Can I drink a protein shake before bed, even if I don't work out?
Yes! While protein is often associated with muscle building and recovery after exercise, it's actually essential for many bodily functions, including building and repairing tissues, and creating enzymes and hormones. Even if you're not hitting the gym regularly, a protein shake before bed can be a convenient way to help you meet your daily protein needs, especially if you struggle to get enough protein from diet alone.
3. Are there any downsides to having a protein shake before bed?
Some people may experience bloating or gas when they drink protein shakes before bed, particularly if they're lactose intolerant or sensitive to certain ingredients in the shake. To prevent this, you can try out different protein powders and experiment with portion sizes to find a combination that agrees with your stomach. If you're still concerned about potential side effects, it's always a good idea to consult a registered dietitian or healthcare professional.
4. Will a protein shake keep me up at night?
For some individuals, a protein shake before bed might disrupt sleep. This could be due to indigestion caused by the protein powder itself or excessive sugar content in the shake. To avoid sleep disruption, you can look for protein shakes with low sugar content or make your own shake using unsweetened ingredients. Furthermore, consider adjusting your protein dosage, as a smaller protein shake might be easier to digest before bed than a larger one.
5. Is it alright to have multiple protein shakes in a day?
Yes, it's generally fine to have more than one protein shake a day, but it's important to prioritize whole foods for a balanced diet. If you choose to have multiple shakes, try adding ingredients like fruits, vegetables, nut butter, yogurt, or milk to enhance the nutritional value of your shakes.
Protein Supplements You Can Have Before Bed
We hope this guide has shed some light on the potential benefits and considerations of incorporating a protein shake into your bedtime routine. Remember, everyone reacts differently, so it's important to listen to your body and experiment to find what works best for you, as each protein shake can have different effects on your sleep, energy levels, and overall well-being.
If you're looking for top-tier protein supplements with complete amino acid profiles, then look no further than Grace Biotech! We offer supplement contract manufacturing with a wide range of high-quality, ready-to-drink protein products, such as C&B High Protein, Protein Shake, Complete & Balanced Formula, all formulated with your dietary needs and fitness goals in mind. Each of these protein supplements is fortified with various essential vitamins and minerals. Plus, there are plenty of delicious flavors for you to choose from. Explore our protein shake selection and find the best supplement to fuel your journey towards a healthier lifestyle!
Sources:
[1] Tim Snijders, Peter T Res, Joey SJ Smeets, Stephan van Vliet, Janneau van Kranenburg,
Kamiel Maase, Arie K Kies, Lex B Verdijk, and Luc JC van Loon. Protein Ingestion before Sleep Increases Muscle Mass and Strength Gains during Prolonged Resistance-Type Exercise Training in Healthy Young Men. The Journal of Nutrition. April 3, 2015. https://jn.nutrition.org/article/S0022-3166(22)08742-9/pdf
[2] Kevin D. Tipton, D. Lee Hamilton, and Iain J. Gallagher. Assessing the Role of Muscle Protein Breakdown in Response to Nutrition and Exercise in Humans. Sports Med.. 2018; 48(Suppl 1): 53–64. Published online 2018 Jan 24. doi: 10.1007/s40279-017-0845-5
[3] Caio E G Reis, Laís M R Loureiro, Hamilton Roschel, Teresa H M da Costa. Effects of pre-sleep protein consumption on muscle-related outcomes - A systematic review. J Sci Med Sport. 2021 Feb;24(2):177-182. doi: 10.1016/j.jsams.2020.07.016. Epub 2020 Aug 7.
[4] Tim Snijders, Jorn Trommelen, Imre W. K. Kouw, Andrew M. Holwerda, Lex B. Verdijk, and Luc J. C. van Loon. The Impact of Pre-sleep Protein Ingestion on the Skeletal Muscle Adaptive Response to Exercise in Humans: An Update. Front Nutr. 2019; 6: 17. Published online 2019 Mar 6. doi: 10.3389/fnut.2019.00017.
[5] Heather J. Leidy. Increased Dietary Protein as a Dietary Strategy to Prevent and/or Treat Obesity. Mo Med. 2014 Jan-Feb; 111(1): 54–58.
[6] Clarinda Nataria Sutanto, Wen Wei Loh, Darel Wee Kiat Toh, Delia Pei Shan Lee, and Jung Eun Kim. Association Between Dietary Protein Intake and Sleep Quality in Middle-Aged and Older Adults in Singapore. Front Nutr. 2022; 9: 832341. Published online 2022 Mar 9. doi: 10.3389/fnut.2022.832341.
[7] Clarinda N Sutanto, Wen Wei Loh, Jung Eun Kim. The impact of tryptophan supplementation on sleep quality: a systematic review, meta-analysis, and meta-regression. Nutr Rev. 2022 Jan 10;80(2):306-316. doi: 10.1093/nutrit/nuab027.
[8] Leidy Heather J, Clifton Peter M, Astrup Arne, Wycherley Thomas P, Westerterp-Plantenga Margriet S, Luscombe-Marsh Natalie D, Woods Stephen C, Mattes Richard D. The role of protein in weight loss and maintenance. The American Journal of Clinical Nutrition, VOLUME 101, ISSUE 6, P1320S-1329S, JUNE 2015, doi: https://doi.org/10.3945/ajcn.114.084038.
