Increased protein consumption helps to maximize muscle growth. But research does suggest that eating protein at a certain time can make a difference.
Previously, researchers assumed that food intake should be limited before going to sleep because it could have a negative effect on body composition and overall health, which could increase the risk for cardiovascular diseases, obesity, and diabetes. However, more recent studies have indicated that consuming smaller portions of protein foods can lead to positive physiological outcomes. In athletes, nighttime supply of nutrients can support muscle reconditioning and improve physical performance.
Protein supplies amino acids, which helps to build muscles. Muscles repair themselves and grow while sleeping. During this time, growth hormone is elevated, which helps to increase muscle growth and decrease fat. By eating an ample amount of protein before bed, the amino acids in the protein will cause the growth hormone to increase and muscle gain to maximize.
A 2012 study consisted of 16 healthy young male participants who performed a round of weightlifting in the evening and were then provided 20 grams of protein each immediately after exercise completion. Half an hour before sleep, half of the participants ingested a beverage with 40 grams of casein, a protein found in milk. It was determined that muscle protein synthesis was increased among those eight men, but it was not clear if the increase in total daily protein intake or the protein intake before bed was the cause of muscle gain. A similar result was found from a 2015 study, with more participants and a different list of methods. However, the International Society of Sport Nutrition took the stance that “casein protein (~ 30-40 g) prior to sleep can acutely increase MPS [muscle protein synthesis] and metabolic rate throughout the night.” It is recommended that athletes who train in the early morning without eating or in the evening after dinner consider nighttime protein intake.
This result was observed amongst another group of participants from a 2011 study, where eight elderly men ingested casein while the other half had a placebo. The men who consumed casein had a more positive overnight whole-body protein balance, which shows that consuming protein before bed has beneficial effects for the elderly as well. However, other studies show that a protein or carbohydrate snack before bed among overweight individuals could increase insulin levels, leading to more weight gain. Therefore, athletes, the elderly, and those who exercise daily would benefit most from consuming protein before bed.
