30 Seconds SummaryPre-Bedtime Nutrition for Optimal Gains
- Eating before bed, especially protein, can contribute to muscle repair and growth, contrary to common myths about nighttime eating.
- Optimal protein intake involves consuming 30-40 grams per meal distributed throughout the day to maintain muscle protein synthesis, rather than large amounts in fewer meals.
- Research shows frequent protein intake is crucial; too little protein per meal (e.g., 10g every hour) might not suffice for maximum muscle stimulation.
- During sleep, our bodies recover and being in a catabolic state (without food) can hinder muscle repair; hence, pre-sleep protein is beneficial.
- Studies confirm that protein consumed before bed (like 40g of casein) is effectively absorbed and enhances muscle protein synthesis, even in older adults.
- Combining proteins with carbohydrates may be more beneficial, though research on pre-bedtime intake is less conclusive.
- Choosing a slow digesting protein like casein for pre-bedtime consumption can aid in prolonged digestion and increased satiety the next morning.
- Proper pre-bedtime nutrition supports gym progress by maintaining muscle synthesis overnight and improving recovery times.
Biolayne
Joseph Munoz
