Bedtime Protein

[ReformedNerd]

I hadn't seen this discussed recently.

Is a protein meal in reasonly close proximity to bedtime important? If yes/no would this change for a natty/enhanced?

Asking for a friend.

 

[bigdadybry]

There are studies on this for at least a decade using casein.
Here is a study from 2020: Kim J. Pre-sleep casein protein ingestion: new paradigm in post-exercise recovery nutrition. Phys Act Nutr. 2020 Jun 30;24(2):6-10. doi: 10.20463/pan.2020.0009. PMID: 32698256; PMCID: PMC7451833.
Not completely applicable to your question. Participants exercised in the evening.

Another to take with a grain of salt. Participants weren't in the best of health.

The Effect of Casein Protein Prior to Sleep on Fat Metabolism in Obese Men

We have previously shown that ingesting protein at night before sleep is either beneficial or non-detrimental to metabolism, health, and body composition in obese women. However, the overnight protein-induced lipolytic actions and mechanism for improved ...

www.ncbi.nlm.nih.gov

Here's an article with links to research.

Casein Protein Before Sleep - Sports Science .co

Casein Protein is famed to help your body to build muscle while you sleep, so let's look at the data to see how true that is. Read on for the charts and

www.sportsscience.co

 

[Smont]

I think total protein through the day is more important, but if you wanted to absolutely maximize everything then yes it's probably a good idea

 

[ReformedNerd]

Thank you for the feedback friends. I'm looking to learn what can be done to maximize results. Maximizing results isn't always possible based on life happening but knowing is half the battle!

 

[natureman4]

I think it's plausible that there are benefits to ingesting protein right before bed, and I usually do on heavy gym days. One important thing though is that growth hormone pulses most strongly during stage 3/slow wave/deep sleep (first 2-4 hours for most people) and those GH pulses are weakened the higher your insulin is at the time. So, much better to have the slowest digesting proteins possible with the lowest glycemic load (whey's is high) but without additional carbs if you're taking it before bed. I take my bland-a** no sugar casein or beef protein and mix it with water alone.

 

[Potbelly]

I think total protein through the day is more important, but if you wanted to absolutely maximize everything then yes it's probably a good idea

This

 

[cruze1911r1]

I do a bowl of 1% cottage cheese with cinnamon for flavor right before bed

 

[Rocket3015]

I do a bowl of 1% cottage cheese with cinnamon for flavor right before bed

I like this idea!

 

[LeanEngineer]

I do a bowl of 1% cottage cheese with cinnamon for flavor right before bed

I use to do that to with a little frozen fruit on top but I think the dairy started sitting wrong on my stomach right before bed so I stopped doing that. I'll sometimes through in a quick shake before bed and that digests better.

 

[Gandalfthegreg]

Casein pudding before bed let’s me get a little more protein in and also “kind of” satisfies some cravings and sweet tooth on a cut. It’s not amazing but better than nothing at all

 

[Resolve10]

As long as you are eating relatively frequently and evenly spacing your protein out you should be getting a meal somewhat near your sleep.

Overall intake before timing, but if taken care of timing will still matter, I’d say the bigger issue would be how close to sleep effects your sleep as some will do better than others and different foods may be better or worse depending on the person.