Benefits of Consuming Protein Before Bed for Muscle Growth

Eating protein before bedtime can help muscle growth, recovery and metabolism (how your body treats calories). The quality, quantity and time of the day you consume all affect the way it works in your body. Eating a protein -rich snack about 30 minutes before sleeping can have the most advantages.

It may be time to throw the old adage that you shouldn’t eat before bedtime. Eating protein, after exercise and near bedtime can offer a variety of health benefits, in particular:

• Muscle growth: A study in 2022 on people born of a man discussed the effects of the consumption of a protein -rich snack with vitamin D 30 minutes before going to bed over several weeks. Despite all the participants who engage in resistance training, those who consumed 25 grams of protein as well as the supplement before the bed experienced greater global muscle growth compared to those who did not do so.
• Recovery: Research suggests that consumption of protein before bedtime can help the body recover more quickly. Sleep is generally when the body works to repair itself. When you eat proteins, the body breaks down it in amino acids, which are the constituent elements of proteins and are important for recovery.
• Weight management: Eating a snack at 150 calories and protein -rich about 30 minutes before the bed will not necessarily lead to weight gain, especially if you exercise regularly for four to 12 weeks. The combination of protein exercise and consumption before bed over time can increase your metabolism, support fat loss and improve your overall health.
• Metabolism: Consumption of casein protein before the bed can increase the number of calories you burn in the morning at rest. Unlike some other proteins, casein does not abuse the body’s ability to burn fat during the night. Since night fasting and food you eat before bedtime can affect your metabolism, casein can be a beneficial choice for bedtime snacks.

There are many options that you can try to add more protein to your diet. This may include foods such as cottage cheese or yogurt. You can also get additional proteins by completing with protein powder.

Reduced fatty milk

The milk contains vitamins B12, B6 and vitamin D, as well as small amounts of melatonin, which all support healthy sleep habits.

A cup of fat milk reduced to:

• 122 calories
• 8g of protein
• 12g of carbohydrates (carbohydrates)
• 12g sugar
• 4.7 g of fat

Greek yogurt with low fat content

Greek yogurt is a source of beneficial probiotics, maintains healthy digestion and can reduce gas or bloating before bed.

Seven ounces of low -fat Greek yogurt have:

• 146 calories
• 20 g of protein
• 7.9 g carbohydrates
• 7g of sugar
• 3.8 g of fat

Cottage cheese

This package cheese is a source of magnesium, which can benefit sleep.

Three -quarters of a cup of cottage cheese have:

• 165 calories
• 18 g of protein
• 3.5 g of carbohydrates
• 3 grams of sugar
• 7.5 grams of fat

Remember to add a tablespoon of pistachios to your cottage cheese to increase the protein a little more.

Eggs

Eggs are easily digested, which can make them more suitable for people with gastroesophageal reflux (GERD), a condition that causes stomach burns and acid reflux (when stomach acids return in the throat).

A big egg A:

• 72 calories
• 6.2 g of protein
• 0.5 g of carbohydrates
• 0.1 g of sugar
• 5g of fat

Soy milk

If you need a non -dairy protein option, soy milk provides almost as many proteins as cow’s milk. Make sure you choose one that has calcium and vitamin D, which can help improve your sleep.

A cup of soy milk A:

• 91 calories
• 8.5 g of protein
• 3g of carbohydrates
• 1.3 g of sugars
• 4.8 g of fat

You can further increase the protein by adding a portion of pea protein powder.

Protein powder

Casein protein can help develop muscles while increasing the amount of energy that your body burns the food you eat. Since casein digests slowly, this can also help you limit your appetite longer, making you feel less hungry in the morning.

A portion of casein protein A:

• 110 calories
• 24 g of protein
• 0g of carbohydrates
• 0g of sugars
• 0g of fat

Like casein, it has also been shown that Lactrum protein powder stimulates the capacity for muscle strengthening.

A portion of whey protein A:

• 81 Calories
• 22 g of protein
• 0g of carbohydrates
• 0g of sugar
• 0g of fat

Your diet, your overall health and the type of protein that you consume before going to bed can affect the possible advantages.

Having a protein strengthening snack which is also rich in fat can disrupt sleep and can worsen the symptoms of GERD. The casein protein may not be the best choice if you have GERD, because it stays in the stomach longer, which worsens acid reflux. Lactrum protein digests faster and could be a better option if you have this condition.

People with lactose intolerance can also find easier to digest lactrum isolate proteins compared to casein and other forms of whey. If you want to have proteins generally based on dairy products, consider plants based on plants or lactose -free milk and cottage cheese, because milk and soft cheeses contain more lactose.

In general, you should not consume too many carbohydrates, especially those who are rich in sugars, before bed, because it can increase your blood sugar and interrupt sleep. You should also avoid having caffeine before going to bed because it is a stimulant, which keeps you naturally awake and can disturb your sleep.

Based on studies aimed at stimulating muscle mass, around 30 to 40 grams of protein can be beneficial before sleep. Here are some other general recommendations:

• A snack of 150 calories can be effective while providing weight management advantages.
• A lower fat and sugar snack can help prevent sleep interruptions.
• Carbohydrates can also help muscle recovery. Research suggests that consumption of a snack which has 30 grams of protein with 15 grams of carbohydrates is ideal.
• Consumption of a protein -rich snack 30 to 90 minutes before bedtime can help muscle growth, even if you exercise several hours earlier.

If you have a protein snack before bed to support muscle growth, you need to focus on quality, quantity and time of protein. Eating 30 grams of protein 30 minutes before sleep is ideal.

To avoid potential sleep disorders, try to keep your snack in sugar and fat. Good protein options include cottage cheese and low and low Greek yogurt. For people with conditions such as intolerance to GERD or lactose, plant -based options such as lactrum protein powder or lactose -free dairy products, such as soy milk, are good alternatives.