Which overnight protein?

Until a decade or so ago, most people who regularly trained at the gym completely could not imagine going to bed without first consuming an adequate amount of protein with extended digestion time. Overnight protein was an extremely important part of the diet of every professional bodybuilder and amateur alike, as its main purpose was to protect muscle proteins from overnight catabolism and improve post-workout recovery. Today, protein before bed is still a common practice for many people attending the gym with the intention of building muscle mass and strength. Let's find out whether it's worth consuming protein at night, and if so, what benefits it provides to a person interested in developing musculature and improving the appearance of the figure.

• Protein in the diet of an athlete - why is it so important?
• Is it worth drinking protein at night?
• What kind of protein to choose at night?

Protein in the diet of an athlete - why is it so important?

Adequate protein intake in the diet of professional and amateur athletes is one of the most important factors that favorably affect the development of muscle mass and post-workout regeneration of the body. Protein is a macronutrient that is responsible for skeletal muscle remodeling, repairing damaged tissues, structural changes in tendons and bones, reducing symptoms of exercise-induced muscle damage, and increasing strength and lean body mass. According to current knowledge, the daily intake of protein to meet the needs of a person who regularly performs strength training aimed at building muscle mass and strength is in the range of 1.6 to 2.2 grams per kilogram of total body weight per day. In order to meet the recommended daily protein intake of about 2 grams for each kilogram of total body weight, it is necessary to eat several meals throughout the day, each of which should contain between 20 and 40 grams of protein per meal. In addition, it is important that one meal containing about 30-40 g of protein be consumed no later than two hours after the end of strength training in order to enhance muscle protein synthesis and speed up the post-workout recovery process, which can promote an increase in muscle mass and strength. It's also suggested that it's a good idea to provide 20-40 grams of protein before bed (especially casein), which increases the rate of muscle protein synthesis overnight and may positively influence the development of muscle mass and strength in young adult men who regularly train at the gym.

Is it worth drinking protein at night?

Many newcomers just starting out in the gym seriously wonder whether it is worth drinking protein overnight with milk to accelerate muscle mass gain. The results of several studies conducted over the past decade have indeed demonstrated the positive physiological benefits of consuming protein before bed. Recent studies suggest that providing protein at night may improve the efficiency of nighttime skeletal muscle recovery after evening strength training and accelerate muscle tissue remodeling as a result of stimulation of muscle protein synthesis (MPS). In addition, overnight protein intake may benefit adaptation processes in skeletal muscle, such as increased muscle fiber cross-sectional area and increased strength and muscle mass in young men who regularly train at the gym. Protein before bed may also reduce delayed onset muscle soreness (DOMS) in people who train primarily for strength. The greatest benefits of consuming protein at night seem to be primarily enjoyed by people who train at the gym to develop muscle mass and strength, and who have difficulty meeting their daily protein requirement of 2 grams per kg of total body weight.

What kind of protein to choose at night?

We already know that consuming protein before bed can have some benefits for those focused on developing musculature and improving body shape. Now we need to figure out which overnight protein will be appropriate and in what amount. It is now well known that whey protein (from whey protein) is a fast-acting protein, because after its consumption there is a rapid but short-lived increase in amino acids in the blood, which are the building blocks of muscle proteins. For this reason, a protein supplement containing whey protein concentrate or whey protein isolate (WPC and WPI, respectively) will be perfect for the post-workout period. Casein, on the other hand, is a slow-acting protein that forms a clot in the stomach, delaying the release of amino acids and causing a prolonged but moderate increase in amino acids in the blood. Hence, it is a good option as a protein before bed. Casein consumed at night can increase the availability of amino acids in the blood plasma during sleep, thus stimulating protein synthesis and at the same time inhibiting protein breakdown, thus helping to achieve a positive protein balance. The results of previous studies show that consuming about 40 grams of casein 30 minutes before bedtime can be an effective way to facilitate muscle recovery after evening strength training. Overnight protein in the form of casein appears to mitigate exercise-induced muscle damage and reduce the inflammatory response, resulting in less muscle soreness.

Sources:

• Kerksick CM, Arent S, Schoenfeld BJ, et al: International society of sports nutrition position stand: nutrient timing. J Int Soc Sports Nutr. 2017 Aug 29;14:33.
• Snijders T, Trommelen J, Kouw IWK, et al: The Impact of Pre-sleep Protein Ingestion on the Skeletal Muscle Adaptive Response to Exercise in Humans: An Update. Front Nutr. 2019 Mar 6;6:17.
• Kim J.: Pre-sleep casein protein ingestion: a new paradigm in post-exercise recovery nutrition. Phys Act Nutr. 2020 Jun 30;24(2):6-10.
• Reis CEG, Loureiro LMR, Roschel H, et al: Effects of pre-sleep protein consumption on muscle-related outcomes - A systematic review. J Sci Med Sport. 2021 Feb;24(2):177-182.
• Costa JV, Michel JM, Madzima TA.: The Acute Effects of a Relative Dose of Pre-Sleep Protein on Recovery Following Evening Resistance Exercise in Active Young Men. Sports (Basel). 2021 Mar 26;9(4):44.