In the long run, does it offer any kind of additional benefit in terms of muscle growth or faster recovery or better metabolism? Have you guys noticed any difference in taking a protein shake before going to bed?
Thanks!
Thanks!
Sorry, what's MMC?It's best to not eat before bed. Allowing the intestines time to rest and activate the MMC overnight is wise.
I personally do intermittent fasting; I stop eating at 1PM and fast until the next morning and eat again at around 4-5AM.
Growth hormone and ghrelin will be secreted in an optimal fashion. You'll make better progress in the gym.
For those that dont want to readAnother great article by SbS for those interested more in learning about meal timing and prebed nutrition.
https://www.strongerbyscience.com/chrononutrition/
Don't condone that behavior !!For those that dont want to read
Timing is FAR more important than total daily intake. When Canadian studies compared those who consumed all of their daily protein for breakfast and those who spread it out throughout the day, the latter deposited measurably more muscle FROM THE SAME TOTAL GRAMS.In the long run, does it offer any kind of additional benefit in terms of muscle growth or faster recovery or better metabolism? Have you guys noticed any difference in taking a protein shake before going to bed?
Thanks!
Very interesting infoTiming is FAR more important than total daily intake. When Canadian studies compared those who consumed all of their daily protein for breakfast and those who spread it out throughout the day, the latter deposited measurably more muscle FROM THE SAME TOTAL GRAMS.
That is because animals have NO place to store amino acids except as temporary lean tissue and that process is rate-limited. If one dumps in more protein than can be utilized, the excess is wasted by conversion into glucose. THAT is why the "bros" at the gym claim that they NEED hundreds of grams of protein. The most that one is really going to accumulate per week is 1 kg/2 pounds of lean tissue and that utilizes ONLY 24 grams per day or 1 gram per hour.
EVERY gram that does not become tissue is BURNED, usually by being first converted into glucose.
Growth continues for perhaps 3 days. EVERY hour in which more than one gram is supplied produces NO additional growth. Every hour in which one gram is NOT supplied is a permanent loss.
The same Canadian research found that most dinner intake did not last to the next morning and NEITHER did fast-digesting whey shakes, even 40-60 grams at a serving. Casein consumed at bed time DID deliver the 1-2 grams throughout the night and required only 10-20 gram intake. In the best case, one might require even less.
It also found that full-fat cottage cheese digested more slowly than casein powder and proved far more cost-effective.
Too much protein or carbohydrate DOES raise insulin and reduce GH release BUT muscle growth depends on the isoform of IGF=1 generated within the muscle and it is independent of GH.
Muscle growth is powered by a LOT of glucose, not a lot of protein.
It turns out that the workout is powered by glucose, not protein. Muscle fibers contain damaged proteins BUT all of the same amino acids that they contained before workout. That means recovery is powered by glucose, not protein. Tissue synthesis does not require much protein BUT requires a LOT of energy that must come from glucose, probably 5-10 grams of glucose for each gram of new tissue protein.Very interesting info
Can you link the Canada study?It turns out that the workout is powered by glucose, not protein. Muscle fibers contain damaged proteins BUT all of the same amino acids that they contained before workout. That means recovery is powered by glucose, not protein. Tissue synthesis does not require much protein BUT requires a LOT of energy that must come from glucose, probably 5-10 grams of glucose for each gram of new tissue protein.
One can certainly consume a LOT of protein just to have the expensive protein convert into the equivalent of cheap starch. The problem is that the nitrogen, sulfate and phosphate from that protein must be excreted. The kidneys survive a lot longer with 10% or less of calories from protein. Again, only a few grams per day are needed to replace shed cells. Perhaps 20-30 grams are used to build muscle in the best case. Every other gram is burned.
High-protein diet is bad for kidney health: unleashing the taboo | Nephrology Dialysis Transplantation | Oxford Academic
Before I even start, are you trying to say 24g of Protein is all you need? Links to study. And your second post is trying to assert higher protein intake is detrimental for kidney health?Timing is FAR more important than total daily intake. When Canadian studies compared those who consumed all of their daily protein for breakfast and those who spread it out throughout the day, the latter deposited measurably more muscle FROM THE SAME TOTAL GRAMS.
That is because animals have NO place to store amino acids except as temporary lean tissue and that process is rate-limited. If one dumps in more protein than can be utilized, the excess is wasted by conversion into glucose. THAT is why the "bros" at the gym claim that they NEED hundreds of grams of protein. The most that one is really going to accumulate per week is 1 kg/2 pounds of lean tissue and that utilizes ONLY 24 grams per day or 1 gram per hour.
EVERY gram that does not become tissue is BURNED, usually by being first converted into glucose.
Growth continues for perhaps 3 days. EVERY hour in which more than one gram is supplied produces NO additional growth. Every hour in which one gram is NOT supplied is a permanent loss.
The same Canadian research found that most dinner intake did not last to the next morning and NEITHER did fast-digesting whey shakes, even 40-60 grams at a serving. Casein consumed at bed time DID deliver the 1-2 grams throughout the night and required only 10-20 gram intake. In the best case, one might require even less.
It also found that full-fat cottage cheese digested more slowly than casein powder and proved far more cost-effective.
Too much protein or carbohydrate DOES raise insulin and reduce GH release BUT muscle growth depends on the isoform of IGF=1 generated within the muscle and it is independent of GH.
Muscle growth is powered by a LOT of glucose, not a lot of protein.