5 Reasons to Have Protein Before Bed (Science-Based)

This is why you SHOULD have PROTEIN BEFORE BED. Watch this video to learn the benefits as well as how much protein to have before going to sleep. Many people think eating or drinking a protein shake late at night will make you fatter, but having casein or whey before bed can actually assist with muscle growth. Watch this video to learn how.

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You've been told it's bad to eat before bed, but having protein before bed can help you in many ways while you sleep. This is actually supported by some very interesting recent studies that have found strength, muscle, and metabolic benefits from this very simple practice. So in today's video, I wanna not only to give you 5 reasons why you should consider having protein before bed, but I'll also explain, what specific type of protein to have, the amount you should have, and exactly how long before bed you should consume that protein source. 

So one of the primary reasons for having protein before bed is that it can enhance muscle protein synthesis (MPS) which promotes muscle growth. You see while you sleep, your body enters a fasting state, and without adequate nutrients, the rate of muscle protein breakdown can exceed the rate of muscle protein synthesis. When that happens you're in a state of muscle breakdown rather than being in a state of muscle recovery and growth. Consuming protein before bed can counteract this by providing a steady supply of amino acids, which as I'm sure you already know, amino acids are the building blocks of your muscle tissue. This is why there are some older studies such as one published in 2012 in which researchers found that participants who consumed 40 grams of specifically casein protein before bed (1) experienced a significant increase in muscle protein synthesis compared to those who did not consume any protein at all. This study suggested that having a slow-digesting source of protein can effectively stimulate muscle growth during the overnight recovery period. So many people came to the conclusion that the slow-digesting nature of casein protein was especially beneficial. Unlike other types of protein, casein releases amino acids gradually over several hours, maintaining a positive protein balance throughout the night. However, this was challenged by a more recent study that found that whey protein had an even greater impact on amino acids levels throughout the night.

Researchers divided men into three groups and all three groups consume a shake before bed. One of them consumed 45 grams of whey protein, another consumed 45 grams of casein protein, and the final group had a calorie-free placebo shake. (2) As expected the casein group maintained moderately elevated leucine concentration levels throughout the night. Leucine by the way is one of the most important amino acids for stimulating muscle growth. Since whey protein digests so much faster than casein it was also not surprising to find that the whey group experienced a rapid spike in leucine concentration levels within the first 90 minutes after their shake, which then dropped rapidly. The surprising part was that whey protein somehow still maintained higher amino acid concentration levels for most of the night compared to casein. While casein led to an 18 percent increase in muscle protein synthesis over the placebo, whey protein showed a whopping 35% increase in muscle protein synthesis. So this study shows that having any kind of protein source before bed is beneficial over not having anything. Specifically prior studies may be wrong about sticking only to slow-digesting protein sources before bed like like casein, cottage cheese, and yogurt. Turns out whey actually worked even better in this study. So make sure you have any kind of protein before bed whether it's a whey or casein shake, or solid food like chicken, eggs, or cottage cheese. 

Now along with the potential for more muscle growth having protein before bed may also help specifically with muscular endurance. Aside from the increase in muscle protein synthesis, the researchers observed an increase in mitochondrial protein synthesis by 23% in the casein group and 37% in the whey group. Increasing mitochondrial protein synthesis can be especially beneficial for endurance athletes and anyone looking to enhance their resistance to fatigue because it directly enhances the efficiency and capacity of the mitochondria, which is the powerhouse of your cells that's responsible for energy production. Endurance activities, like long-distance running, cycling, and swimming, rely heavily on your aerobic metabolism, which occurs within the mitochondria. By increasing mitochondrial protein synthesis, you can boost the number and function of mitochondria within your muscle cells, leading to improved oxidative capacity which is the ability of your muscles to use oxygen for energy. It also optimizes your muscles' ability