Eat This Before Bed, Gain More Muscle

The Power of Protein Timing

We’ve learned a lot about protein recently. We now know that consuming 40 grams after lifting results in more muscle protein synthesis than 20 grams. We know protein is the master regulator of hunger and that eating a whole lot of it is thermogenic. We even know how to turn protein powder into healthy ice cream.

And protein timing? Well, when researchers fed subjects a high-protein breakfast, they put on 40% more muscle than subjects fed a low-protein breakfast, even though both groups ingested the same amount of daily protein.

Sounds like “more protein” is the answer to most physique and health issues, from building muscle to losing fat. But how does that work when you’re sleeping? If you’re eating your last meal at 8 PM, you’re going without protein for 8, 10, or even 12 hours.

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The Science Behind Pre-Bed Protein

A common recommendation is to eat some protein before bed, but does it really work? A meta-study addressed that topic and found that it’s a habit every lifter should adopt.

The Meta-Study

This meta-study analyzed nine articles related to the effects of nighttime protein consumption on muscle protein synthesis. Here’s what they concluded:

“The consumption of 20-40 grams of casein approximately 30 minutes before sleep stimulates whole-body protein synthesis rates over a subsequent overnight period (preceded or not by resistance exercise, respectively). In addition, pre-sleep protein consumption augments the muscle adaptive response (muscle fiber cross-sectional area, strength, and muscle mass) during 10-12 weeks of resistance training.”

The researchers even cited a broad survey of athletes and found “greater leg lean mass and knee extensor strength in those consuming higher amounts of protein (20-30g) in the evening than those who consumed protein in the afternoon.”

What You Can Do

“Drink a protein shake before bed” is old-school advice, but it’s now backed by science. The problem? Drinking a big shake before bed probably causes you to get up and pee a couple of times in the middle of the night. So, try this:

Mix one or two scoops of MD Protein with just enough water to form a pudding. That’ll give you 22 and 44 grams of pre-bed protein, respectively, a little more than what was used in the studies. And remember, these studies used casein and MD Protein contains micellar casein, the superior slow-digesting form shown to sustain muscle protein synthesis better than plain casein.

Conclusion

Eating protein before bed is a habit that can make a significant difference in your physique and overall health. By consuming 20-40 grams of casein 30 minutes before sleep, you can stimulate muscle protein synthesis and support muscle growth and strength. Don’t neglect this important step in your fitness routine.

FAQs

• Q: How much protein should I consume before bed?
  A: Aim for 20-40 grams of casein 30 minutes before sleep.
• Q: What type of protein should I use?
  A: Look for micellar casein, the superior slow-digesting form shown to sustain muscle protein synthesis better than plain casein.
• Q: Can I drink a big shake before bed?
  A: No, as it may cause you to get up and pee a couple of times in the middle of the night. Instead, mix one or two scoops of protein with just enough water to form a pudding.