Casein Protein Before Bed
It s not just bro science.
Casein protein before bed. Protein supplementation before bed increased gains in muscle mass and strength better than a placebo. Experts routinely recommend casein rich foods like casein protein powders before bed to give a boost of this important protein. For this reason no definitive answer regarding the timing of the casein intake can be given.
Casein protein is a form of protein derived from milk casein makes up 80 of milk protein with whey making up the remaining 20. For many people it s the texture of casein supplements which can sometimes be far thicker than whey too thick to make an appetizing and easy to drink shake. Those who consumed casein protein showed a more positive overnight whole body protein balance.
Both short and long term studies which have examined the efficiency of this practice show their limitations. Casein is a slow digesting dairy protein that people often take as a supplement. As casein is slowly digested taking it at bedtime has become a popular strategy for athletes seeking to minimize muscle loss and maximize muscle gain.
Researchers have shown that 40g casein protein before bed stimulates muscle protein synthesis the process of building muscle mass by around 20. The other half had a placebo. Casein provides a slow release of protein to the muscles for up to 7 hours.
The volunteers consumed a supplement drink containing 27 5 grams of protein and 15 grams of carbohydrate or placebo before bed. According to the international society of sports nutrition casein protein 30 40 g prior to sleep can acutely increase mps muscle protein synthesis and metabolic rate throughout the night. Unlike whey protein which is digested reasonably promptly by the body casein protein is a slow release protein hence the popularity of taking casein protein before bed in order to drip feed our muscles and repair them overnight.
A number of studies have found that this practice can help increase both muscle and strength and that yes casein digests more slowly than whey protein 1 3 so what s the holdup. You may have heard about taking casein protein before bed as a way to boost overall protein intake and boost muscle growth. The most important time to take casein is before bed.
This is the time when your body is recovering and repairing muscle tissue. It releases amino acids slowly so people often take it before bed to help with recovery and reduce muscle breakdown. Use it with whey for the best of both worlds.
12 doing so provides conditions that are favourable for muscle growth as it takes our muscle from a state of negative protein balance to a state of positive protein balance meaning that we are synthesising more muscle than we are breaking down. Use it to keep you satiated and your muscle satisfied. Use casein when you need a slow digesting protein source.
Casein protein usually works the graveyard shift. Casein acts as the fuel for your body to do this more efficiently.
