While whey protein is the optimum supplement choice for a healthy diet, lose weight, build muscle, and to stay fit, but it seems like the benefits do not stop there. It is also easy on the digestive system and its quick-acting form of promote can help to promote immediate muscle repair and recovery.
But many users have shunned away from consuming whey protein at night figuring that it might enhance energy level and lead to insomnia. This is definitely a myth!
Drinking a protein shake before bed promotes sleep by pushing the amino-acid tryptophan into your system which enhances the production of the happy hormone serotonin and the sleep-inducing hormone melatonin. The outcome would be better if protein powder is mixed with milk, yogurt or soy milk which are also rich sources of tryptophan.
In the deep sleep Non-Rapid Eye Movement (NREM) stage, your brain releases Human Growth Hormone (HGH) into the bloodstream. This hormone promotes blood flow to the muscles that improve tissue repair and regeneration.
So, what are the other benefits if you were to consume a protein shake before bedtime?
Let us break it down for you:
i) Build and Maintain Muscle Mass: At night, when you are resting, your body goes into Muscle Protein Breakdown (MPB). Based on a 2016 study, consuming a protein shake before sleeping augments Muscle Protein Synthesis (MPS) throughout the night and helps build muscles when you are asleep.
ii) Enhance Athletic Performance: According to a 2019 study, ingesting protein before sleeping heightens strength during resistance training. Drinking a protein shake before bed also helps an individual workout for longer and build more lean muscle mass.
iii) Heighten Muscle Recovery: Drinking a protein shake before bed minimizes soreness and repairs torn muscles from sports or resistance training. According to a 2012 study, individuals who consumed protein had increased MPS and net protein balance, improving their overnight recovery.
iv) Aids Weight Loss: Protein shake before bed can help burn extra calories as it increases the body’s resting metabolic rate the following day. Besides, your body uses more energy to metabolize protein compared to carbohydrates, thus burning roughly one hundred extra calories during the night. Protein also keeps you fuller, suppressing late-night cravings. If you are less hungry, you won’t be tempted to eat as much, further promoting weight loss.
With all the benefits posed by protein shake consumption before bedtime, there is no more reason for you to skip a bottle of whey at night.
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