News: Chug Protein Before Bed for Better Muscle Recovery
Written by Laura Schwecherl on February 22, 2012
A midnight snack might not be such a bad idea. According to a new study, consuming protein right before bed could aid in muscle recoveryProtein Ingestion Prior To Sleep Improves Post-Exercise Overnight Recovery. Res, P.T., Groen, B., Pennings, B., et al. Department of Human Movement Sciences, Brentford, United Kingdom. Medicine & Science in Sports & Exercise, 2012 Feb 9.. (Morning burpees, anyone?)
Sixteen young men were put to the test: They worked out at 8 pm for slightly less than an hour, then immediately ate a meal filled with protein and carbs. Thirty minutes before their midnight bedtime, some participants consumed a beverage with casein protein (which we digest slower than many other forms of proteinThe digestion rate of protein is an independent regulating factor of postprandial protein retention. Dangin, M., Boirie, Y., Garcia-Rodenas, C., et al. Laboratoire de Nutrition Humaine, Centre de Recherche en Nutrition Humaine, Université Clermont Auvergne, Clermont-Ferrand, France. American Journal of Physiology – Endocrinology And Metabolism, 2001 Feb;280(2):E340-8.). Scientists found that during the night, the protein from the beverage increased protein synthesis rates (protein synthesis helps repair muscles) by 22 percent, compared to rates in those who did not enjoy the protein drink.