5 Benefits of Drinking Protein Shakes Before Bed

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 dive into the potential benefits of having protein shakes before bed, then discuss the recommended amount of protein intake, and 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!

5 Reasons Why You Should Have Protein 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. While undergoing daily activities, our bodies will enter a state known as muscle protein breakdown (MPB), a natural process where the body breaks down muscle tissue for energy. Exercise can further accelerate MPB, creating a protein imbalance that hinders muscle growth. [1]

On the other hand, consuming protein shakes before bed can provide a steady stream of amino acids, which can help counteract MPB and significantly promote muscle protein synthesis (MPS), the process of building and repairing muscle tissue. [2] This can be particularly beneficial for athletes and any individuals focused on muscle growth and preservation.

2. Improved Endurance

Consuming protein shakes before sleeping can contribute to muscle strength, as it improves the adaptive response of skeletal muscles. [3] Consequently, our muscles become more resilient against fatigue, allowing us to push harder for longer periods of time. This will then translate to better endurance during workouts and training sessions, as well as daily activities.

3. Facilitating Weight Loss 

Some believe that drinking a protein shake before bed is beneficial for weight loss, as protein shakes have satiating effects [4]. 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.

4. Enhancing Sleep Quality 

Some studies suggest that having a protein shake before bed can help improve the sleep quality of some individuals[5]. 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 [6]. 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 has a thermic effect [7]. This means it expends more energy through digestion and absorption compared to other macronutrients, like carbohydrates or lipids, allowing the body to have a higher metabolic rate and store these nutrients as energy instead of fat. Thus, it is believed that pre-bedtime protein shakes can help maintain a healthy metabolic rate and improve energy levels. 

How Much Protein Should You Drink Before Bedtime? 

The amount of protein you should include in your pre-bedtime shake depends on your activity level. As we’ve mentioned earlier, 10-35% of your daily calories should come from protein, according to the USDA. This translates to roughly 0.5 grams of protein per pound of body weight for most adults. However, individuals who engage in regular exercise, especially weight or resistance training, may require a slightly higher protein intake, around 0.7 grams of protein per pound of body weight daily.

With this in mind, you should consider your overall protein intake throughout the day when determining the amount for your pre-bed shake. A study published in Frontiers in Nutrients has concluded 30 grams of protein shake before bed as the most effective dosage for promoting muscle benefits during sleep[3]. However, a smaller dosage of pre-bedtime protein shake (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, if you need help to determine the ideal protein intake for your specific needs and goals, consulting with a registered dietitian or healthcare professional is always recommended.

The 3 Common Types of Protein Shakes 

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 like peas, soy, rice, etc, offering a lactose-free alternative for vegans, vegetarians, or those with dairy sensitivities. They are highly absorbable but generally take a longer time to digest than animal-sourced protein, such as whey protein or casein protein. Thus, drinking soy protein or other plant-based protein before bed is also beneficial for muscle growth and preservation.

Nevertheless, it's important to note that some plant-based proteins, like those from 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 Shake at Night FAQ

1. 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.

2. 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.

3. 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.

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 a range of high-quality, ready-to-drink protein supplements, 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] 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

[2] 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.

[3] 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.

[4] 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.

[5] 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.

[6] 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.

[7] 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.