Accelerate Muscle Gain with a Bedtime Protein Shake
Background | The Study | The Findings | Limitations | Takeaway
Struggling to gain muscle mass? Time your protein right. A study finds that the best time for a protein shake is before going to sleep, and not necessarily post-workout.
Everyone associates gym-goers with protein supplements. I can’t count the number of times I’ve been asked: “Are you on protein powder?”, whilst they flex their biceps.
On top of that, if you’ve spent any time in the gym community, the topic of protein timing always crops up. One point of discussion is fast vs slow digesting proteins, and when it’s best to consume either type.
Today we look at how drinking a protein shake before bed can amplify your weight-training efforts.
Background
Some studies suggest protein supplements can aid muscle growth in weight-training individuals. However, other studies do not confirm these findings.
Researchers at Maastricht University, Netherlands, believe this may be due to differences in the type of protein supplementation (like milk, pea, soy, etc.) used in each study, as well as protein timing.
Their previous research found that protein intake before sleep increases muscle protein synthesis (the rate at which muscles build new chains of protein) by 22% in athletes.
Now, they test whether a protein drink before bed will increase gains in muscle mass, strength, and size.
The Study
44 active men with an average age of 22 weight trained in the evening 3 times per week for 12 weeks. Their training program incorporated progressive overload.
Muscle hypertrophy was observed using X-ray and other medical scans, and strength was measured through 1 rep max testing.
The participants were split into 2 groups. The only major difference was one group consumed a casein (a slow-digesting protein) drink before bed, whilst the other had a placebo.
The protein drink consisted of 27.5g of protein and 15g of carbohydrates. As participants trained in the evening, the drink was consumed just under 4 hours post-workout (on average).
The study discovered that protein intake before bed results in a greater increase in muscle mass and strength.
The Findings
After 12 weeks of resistance training, both groups saw an increase in whole-body lean mass, especially in the legs (this may have been due to the exercise program structure).
Type 1 and type 2 muscle fiber size increased in both groups and functional strength increased accordingly.
Although both groups had a relatively high protein diet, and both groups had the same protein snack post-workout, the group that consumed protein before bed (PRO) had better gains in size and strength.
The PRO group saw a greater increase in type 2 muscle fiber size, a greater increase in muscle mass, as well as increased strength during 1 rep max testing.
Combining these findings with a previous study completed by the same research department, we can say that protein intake before bed may be an effective strategy for increasing strength and hypertrophy.
Limitations
The study didn’t compare differences in protein types. However, previous studies found that milk proteins (whey and casein) were more effective in increasing muscle protein synthesis compared to soy.
Although researchers found that consuming the protein drink before bed increases muscle size and strength, they didn’t research whether the gains were due to the drink itself or due to the timing of the drink.
Maybe consuming the drink in the morning would yield the same results. Or the gains in the PRO group were simply the result of a higher protein intake due to the consumption of an additional protein drink.
Another point to keep in mind, although all 44 participants were active, they were not actively weight training before the study. The increases in muscle size and strength may therefore be the result of “beginner gains”.
Takeaway
A high protein intake in addition to progressive weight training is undoubtedly an effective strategy for increasing muscle mass, fiber size, and strength.
Slow-digesting proteins (like casein) taken before bed may amplify your efforts to put on muscle mass as protein may digest and absorb better during overnight sleep. Thus increasing muscle protein synthesis and, subsequently, recovery.
Experiment for yourself. See if you experience greater gains in muscle mass and strength if you take a protein supplement before bed.
But first, lay the foundations through weight training and consuming a high-protein diet.
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Source:
https://www.sciencedirect.com/science/article/pii/S0022316622087429
