Protein Before Bed - Not Bro Science? New Study!
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- čas přidán 22. 07. 2023
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Main Study
link.springer.com/article/10....
Getting protein before bed, or even eating anything before bed, has never really caught on as a common strategy for muscle growth and adaptation. Interestingly, the research shows quite a consistent benefit in doing so, but the issue is not the consistent outcomes, but more so the lack of abundant data.
Fortunately, another study has come out on the topic of pre-sleep protein ingestion that can further elucidate its fitness benefits. And what the researchers discovered here might actually tell us something else that might be just as important. Let's check it out!
Picturefit on CZcams! I share some of my health and fitness tips with you. Come check out our content! New fitness topics on a weekly basis. Want to learn about more health and fitness topics? Ask it in the comments! Learn all you need to know and what to do at the gym. Learn about aerobics, strength, hypertrophy, power, and endurance!
Other Referenced Articles
pubmed.ncbi.nlm.nih.gov/28855...
pubmed.ncbi.nlm.nih.gov/22330...
pubmed.ncbi.nlm.nih.gov/28536...
pubmed.ncbi.nlm.nih.gov/25926...
Any information in these videos should not be taken as personal healthcare advice. If you have questions about your health, please speak directly to your personal healthcare professional. #cardio #gains #lifting
Man it would be awesome if u make 1 ultimate program with the provide most significant gains scientifically possible. With exercises, time of exercises, diet, sleep time and etc.
It’s called “the blueprint” - Bryan Johnson. Look him up
The Holy Grail!
That's really unnecessary to be honest. The basics of working out hard enough, consistently, with "enough" protein, nutrition and rest, is going to achieve 90+% of what is possible. If you need better than that because you intend to step on the Olympia stage or something, then you're going to need a lot more than a program from PictureFit.
Plus, there are too many variables and far too much difference person to person to really be able to create that ONE BEST PROGRAMME. What is best for one person might be mediocre for another.
We really do obsess over getting it perfect, and so miss out on good enough. As Joey said, consistent training and diet over time will get you 90% there. You don't need to worry about that final 10% until you've been at this for a very long time.
If you aren't an athlete then the one that you can stick to is the best for you.
This study is really lacking. There should have been an additional group that consume 0g protein at night but consumed the same protein overall during the day as the groups taking the protein before bed
That's what I thought.
@@katn1952 me too
Yeah the objective of the study wasn't so much night consumption but whey Vs casein. The author of the video is misinterpreting the results.
Exactly, any calories before bed can interfere with the quality of sleep.
A protein shake before bed should be a last resort if you didn’t match your daily protein intake regarding your activity or if you are a bodybuilder that constantly needs to eat.
I think the real study that should be done here is how much a protein shake impact the quality of sleep.
The stories of competing bodybuilders waking in the middle of the night to eat and go back to sleep are well know, and that it works. But these strategies to build muscles doesn’t mean they are healthy for the average person.
@ilneromiele126 also the pros tended to workout cardio in the morning fasted, food after, sometimes a nap, more food and then training etc.... many bodybuilders and pro athletes would have naps during the day. So many would wake mega early to eat but like Eddie Hall, obviously strongman, he'd wake early say 7am, have a huge meal then go to bed for an hour or so.
Brought to you by the society of protein farts trapped under the bedsheets.
You are the reason why the new generation is fkt
Really should've had 2 groups take the same proteins 6-8 hours before sleep to see how much it had to do with timing vs simply the added protein bolus.
+45g is a really big difference for endurance athletes who might be around 120g baseline or less.
What is the problem with just adding 45g...? Swap out other macro, no big deal
What @@Jacob_S13 said. None of this should no way be taken seriously as workout and nutrition advice, it's just entertaining the data taken from a sample population that shows correlation but in no way is advocating that there is causation. Find what works best for you personally through trial and error and stick to it.
yeah, it was pretty poor study design imo
Feasibility and cost of research. There's dozens of ways in which each study could be improved, but the cost associated with recruiting another 12-36 people, locking them in a lab, collecting the data, doing the analysis, etc. is massive. Any study can only ever answer a limited part of a larger question, all research has limitations. And they are often set by the budget that a team has available. The grants necessary for really large studies are rare, so most labs have to do smaller trials.
As far as nutrition studies go, this seems to have been done fairly well. Well-controlled so you can have confidence in the results. Low risk of bias seemingly. Small scale, but that's always the case. Later meta-analysis and systematic reviews can correct for that.
@@lucasseuren4180 You're trying to justify a shitty study by saying that producing a high-quality study is hard. Yes it's hard to make a good and thorough study. That doesn't change the fact that most research is dog shit and doesn't produce definitive results
🎯 Key Takeaways for quick navigation:
00:00 🌙 Eating protein before bed is a topic with limited scientific consensus, but a recent study sheds new light on its potential benefits for muscle recovery and growth.
01:25 🥛 The study involved 36 healthy young men who consumed either whey protein, casein protein, or a placebo shake before bedtime, following endurance exercise.
03:16 💪 Whey protein led to sustained amino acid levels throughout the night and outperformed casein in both mitochondrial and muscle protein synthesis, indicating its potential as a superior protein supplement.
04:42 📚 While this study suggests the benefits of pre-sleep protein consumption, it's essential to consider it as one pieceof evidence, and individual preferences and goals should guide protein intake timing decisions.
thanks mate!
Gg man
legend
So all in all start cranking shakes before bed
Love you brother, time is money
I really like that you added in the detail of what could be wrong with the way the study was set up. Most people won’t do that
Interesting, but the numbers in this study don't seem to add up. The fact that this study had the placebo group consuming less overall protein per day (like 45g or more difference) means it's a pretty trash study with poor controls. It was also conducted using a carb, fat, protein diet ratio of 64/24/12 which is pretty freaking terrible to begin with. A 2000 calorie diet would result approximately 325g carbs, 56g fat, and 50g protein (edit: initially I copied the wrong numbers; these are based on 65/25/10 because my calculator didn't support the values in the study), then the experimental groups added 45g protein with the shake. That is not enough for the daily minimum protein intake recommendation.
Additionally, the study says the participants consumed 1.2g protein per kilogram of bodyweight, but that would mean the participants weighed like 66lbs based on what they fed them. Something doesn't add up here. With such radically low protein consumption, then that in and of itself could be contributing to why the synthesis rates were so similar.
Finally, we would really need a somewhat lengthier study looking at equated protein intakes that compared a protein shake at night versus having an earlier point of stopping eating. We already know eating too close to bedtime interferes with sleep quality, and your other hormones like human growth hormone can be affected as well. This could mean the net effect on overall health may be different by consuming protein throughout the day, but giving yourself a rest period before bed, during sleep, and up to breakfast.
Overall, this was a poorly conducted study with very poor controls that failed to measure apples to apples and has some concerning math that doesn't add up.
+1, I was just thinking about the benefits of intermittent fasting and how this is going to make it much harder to get those.
Agreed, this was a stupid study given that total daily protein intake wasn't equated between groups.
Well spotted!
This !
how did you get 2000 calories from 106 carbs, 17 fat, and 20 g protein? that would only be 657 calories. I think you did your math wrong
Protein shake and a toothbrush with toothpaste before bed? Nah. Protein shake and toothbrush with canned tuna paste is how I roll.
lovely breath i imagine
Don’t forget garlic bread right after
This gave me an idea of protein toothpaste 😂
Something smells fishy....
Anchovies paste is better
Personal anecdote here: I overheat big time if I have protein too close to bedtime. That loss in sleep quality isn’t worth the marginal benefits of pre-sleep protein imo. I also know that I’m not the only one who experiences this. BUT, if it doesn’t hurt your sleep it could definitely be worth considering.
1) go to sleep earlier
2) take the protein an hour earlier.
Don't make this difficult. Its not rocket science.
Dude omg I am literally the same way. Thermic effect going crazy as I'm drying to doze off LOL
Wait. Is that why I'm burning up all night and waking up sweaty and dehydrated even though I have the fan on me ?😂
@@lilmario0 Could be a part of it if nothing else. Experiment and see if cutting off protein 3-5 hours before bed makes any appreciable difference for you.
Turn your ac down, lol
We need total daily protein equated across all groups for better results
The study literally states: "Casein and whey protein ingestion did not differ in their capacity to stimulate mitochondrial and myofibrillar protein synthesis rates." What are you taking about in your video?
One leads to more gain than the other, and overall it's better to consume a protein shake after an endurance training and before going to to sleep than not. That is his point.
@@amedeobuttaci3105 the study clearly states thete is no difference in gain between whey protein and casein protein ingestion.
@@The-Spanish-Inquisition540The study shows the human body's response for protein ingestion before bed is the same (both increase in muscle synthesis). Immediately followed by this line, there are test results that indicate the difference between them. So op is correct, whey is better than casein if you want to build muscle.
That is not what the results showed
@@The-Spanish-Inquisition540 whey=+37 vs casein =+18…maybe you should watch it again
Dan John’s Mass Made Simple program has you experiment with different protein timing (before bed, upon waking, before workout, after workout) and the before bed shake seemed to have a huge benefit for my recovery. Ran the program twice, had the same ah-ha moment when I added the shake before bed. So for me, no further studies needed. :)
Best way to operate. Self experiment on yourself and pay attention to how you work. Grab a notebook and pen and journal what you did and how you felt.
People love to latch on to studies without knowing that studies are rife with corporate bias, mistakes, and many are just outright fraudulent. Not all studies are bad of course, but enough are that you can't just blindly trust a study.
Medical science journals is a corrupt industry unfortunately. Great video that explains this is 'Gamers vs Scientists' by Upper Echelon.
whey or casein?
@@sgill4833 While I love myself some whey protein, my guts aren't down with the dairy anymore. First time I ran the program I used whey isolate. Second time I used a plant-based protein powder. Hard to get as much protein per shake and not make it taste awful, but it still did the trick.
This is why I drink milk instead of protein powder it’s the same thing but naturally 80:20 Casein to Whey and a load more nutrient dense!!! And cheaper than powder!!!
I’ve realized that I cannot have a protein drink before bed. I have the absolute worst sleeps. I wake up to pee, sometimes more than once, and because my body tries to stay asleep, I end up fighting the pain while sleeping and eventually wake up in a pool of sweat induced by the pain. I’m also then not hungry in the morning. I feel optimal when my last protein (actually,food in general) is consumed at least 2 hours before bed. Also, I find that solid protein (like a chunk or can of salmon) is superior to a protein drink as it has more than just protein to offer.
Also, if you’re aiming for optimal health, we need to understand that focusing on muscle growth alone is not ideal. We must not forget about our bones, joints, and skin. We also need to give our digestive systems a rest, and let the body focus on repairing and building other functions.
In the end, get your protein, eat all the macro and micro nutrients your body needs, get good sleep, sometimes train for endurance, and other times for strength and size. Don’t forget stretching sessions! If you focus on balance, 2 years will fly by and you’ll see yourself in the mirror and think “Dayum boy, you lookin’ fine”.
Balance my friend, it’s all about the balance.
Not being hungry in the morning is great when you're intermittent fasting though. It makes it much easier to have a late lunch
protein shakes don't have taurine.
@@cryptostormer2512 who said it does?
@@stevenclaeys3602 on the surface, perhaps, but controlling your hunger while fasting is part of the game.
@@cornsmithjewels sure ok
Shouldn't the control group have consumed whey during the day instead of before sleep to make the conclusion that the timing is relevant for muscle protein synthesis?
There are already studies about protein timing, 1 or 2 hours after the workout. It isnt the main hypothesis there
@@yakubyilmaz3506 what are you talking about? The title and conclusion are literally about the timing (right before going to bed)
@@gasparsigma Its to different thing, don't focus on the word timing.
What you are referring to is the timing of protein intake after the workout, hence why you asked shouldnt the control group take whey during the day, because we workout the day and should take protein 1 or 2 hours past the workout.
The video didnt state the study very well, but its about one of the functionality of sleep thats being discussed. The study asked how sleep can contribute for muscle building and not when to take protein even tho it also answered that question unintentionally.
The body repairs itself during the sleep, so they wanted to know the impact on muscles. Sleep also repair muscle tissues, and will absord every protein it has to do it, while being out of the typical timing of 1/2 hours window after the workout.
The video provides insightful information on the benefits of consuming protein before bed, challenging previous beliefs and shedding light on its potential to enhance muscle recovery and adaptation. I am grateful for the clear breakdown of the study's findings and the presenter's engaging delivery style, making complex scientific concepts accessible and actionable for viewers.
2023 is the year of “the bros were right all along”
The only difference is that that they don't focus on the whole body so they don't look super impressive due to chicken legs.
@@themasterofanalyticsandwie1342the people who actually fell more the skipping leg day meme are dumb
No not at all. The failure study was one study that has been duplicated that goes against most of the other studies saying failure doesnt cause more growth. The real answer is its probably genetic. Exercise science studies are a joke wirh to many condounders. Also a lot of these srudies dont control for calories and macros beyond self reporting which is basically a joke considering that most people cannot do any tracking of calories with any real accuracy. In fact one study in a metabolic word showed many people under track there calories by over 100% if they said they ate 1100 they ate more than double in actuality.
LOVE YOUR TONE; WELL MANAGED VOICE, ADMIRABLE PRESENTATION!! 😇
This is the whey
WOWSERS.. 🤯
I just saw this video for the first time and I EFFIN’ love it. 😍 Your videos are informative, funny, and that little gym guy is the best with his exaggerative expressions! I love how your videos are science based, with a touch of silly sassy sauce. I can’t wait to veg out to your channel.
KEEP IT UP! 👍🏼 LOVE IT! ❤
To me it is a must to eat some protein before bed because no way I'll sleep otherwise. Plus I tend to wake up feeling less restex when I don't. Maybe if I eat more protein during the day it would amount to the same result but I happen to like my bedtime snack.
You are the only fitness youtuber i trust ngl love you g
😂😂 dude only talked about one study. Very sub par compared to other fitness youtubers who will review stacks of peer reviewed studies on the same topic and bring on scientists currently doing research in the field and interview them
As a “hardgainer” I hired a trainer for a short period of time back when I started lifting. Dude had his ifbb pro card and a degree in nutrition. Told me always drink a Casein shake before bed. Most of your muscle tissue synthesis happens in your sleep and casein is the slowest digesting protein. It ensures that you will have adequate protein for muscle growth all night long. I hated drinking it and obviously that was 1 out of 20 parts of the diet he gave me. Whatever he told me to do worked magic though, I went from 160-180lbs in 4-5 months with almost no fat gain.
Same I gained like 20 pounds of lean mass since I started using casein before bed. I also use a mass gainer mixed with protein and creatine, all my body needs in one giant tube lol.
What else did he tell you to do in summary. Work to exhaustion? Protein fat and carbs how much per pound etc?
@@etcetc3800 I knew my way around a gym but was no means an expert. My workouts were 5 days a week, starting with low weight, high volume generally 4-6 10-15 rep sets focusing on mind muscle connection and absolute perfect form. I started at a very comfortable weight range and added 5 lbs each workout. Carbs were essentially unlimited, protein just aimed for 1 gram per pound of body weight. His diet was really good. When we started he asked what I normally liked to eat, and just built a week long diet plan based upon foods I liked where each meal from any day could be swapped around with any other day so you never got bored and still hit macros but it was also simple. Also cut out drinking and tried my best for 8 hours sleep. Only supplements were creatine, vitamin D, Omega 3 and just for me personally some collagen because I like it.
Grant us more knowledge oh wise one
Thanks for sharing your tips to this fellow hardgainer
Absolutely brilliant presentation ! 😆😆👍👍🙌🙌
Super informative! Thanks PictureFit ❤
Ill be sure to keep getting whey over casein💪
We appreciate you collecting the research so we dont have to 😊
Really interesting video, did not expect that
thanks for the bro-science picture-fit, i always had non-conclusive but strong reason (with some evidence) to back whey protein being roughly the same as casein despite the different ammino complex of teir make-ups.... still though i'd rather slam a steak or burger before bed over shucking back a 2nd protein shake haha (actual food always wins but i get this is for late-night maybe keeping the calories low depending on the protein powder)
I’ve been a “Greek yogurt before bed” loyalist for years now. I’ve been suboptimal all along?!
I’m with you on that one. No, we’re not suboptimal. The participants in the study ate much less protein than the recommended amount for muscle l-building. Eating more protein throughout the day should “level the playing field” between casein and whey. The fact is that casein is an amazing, very high-quality source of protein, and Greek yogurts are always a safe bet. Plus, they taste amazing
The only protein well absorbed on dairy is casein specifically. Cheese is the one that contains the most
Brushing within one hour of eating can (eventually) damage your teeth.
Try the actual yoğurt, the Turkish one without all that sweet.
@@user-bm4ei9lr4n The greek one isn't sweetened, and is better than the turkish one. The reason greek is prefered is because they drain it so it is thicker without extra fat so more protein per serving.
As always a great unbiased review of the science.. This would be my question and what Id like to study. How far before bed should you have the protein? How much will it change if its 2 hrs before, 1 hr before etc?
Anecdotally, I work a physical rotation job where my protein quantities and quality is weak.
Every year I tend to get tendonitis from the rigors of work. This year was no exception. I also am much more tired when I get home and take a long time to recover.
These past few shifts, I said screw it. Paid the extra money, and shipped over whey protein powder and a shaker. Because I work 12+ hour shifts, I didn't want to lug a protein bottle around with me that would be difficult to clean at the end of the day.
Because I work so long, I tend to work, clean up/shower shave etc, prep for the next day, and go to sleep an hour after work.
During that period, I started adding the protein powder drink (two scoops) about an hour before bed.
The results are astounding. My forearms didn't receive any new damage during my last few shifts. I started losing weight (keep in mind, my diet was the same but with the additional calories of adding the protein shake). My muscle mass in my forearms has increased to basically the same size they were with inflammation -but without the inflammation- and Im feeling less tired throughout the day.
I'm all about the night time protein shake these days. I'd even recommend taking a psyllium husk supplement prior to the shake to ensure proper digestion. (Nobody wants to wake up in the middle of the night to take a protein shit).
But the subjects did the exercise very close to their sleep, so whey makes sense for post workout. If someone woke up in the morning and worked out, would that affect it? Would love to see a study recognizing a possible change in workout time.
Wow, thanks for sharing science with us. 🔥
Thanks for the video! Keep it up
3:21 LOL if you zoom in... The placebo group had a spike in leucine concentration also hahaha
Great video! Out of curiosity did it state that the people who did theses studies consumed equal amounts of protein throughout the day? It would be interesting to know if it was the overall intake that caused improved benefits or not but I understand this was more to find the acute differences throughout the night
The subjects in the study performed cycling (endurance-type exercises) for 60 minutes. The muscle fiber used to calculate growth was the vastus lateralis. I believe that although cycling can provide a stimulus for growth of the quadriceps, a better stimulus would be resistance type exercise. I am not fully convinced that whey in superior to casein based on the myofibrillar growth numbers specified because the stimulus from resistance training would undoubtedly be higher than endurance training. This change in stimulus (both intensity and duration) may change the amount of muscle protein synthesis and thus the size of the vastus lateralis. I am having difficulty accepting that long digesting protein is inferior to fast digesting one when we have data that shows that distributing protein across the day is better than concentrating it (2 meals per day is worse than 5 meals per day if protein consumed per day is the same.)
If someone has more data/thoughts on this or if you see any issues with my reasoning, please respond :)
Whoa! Very interesting findings there. Whey is so much cheaper and has better flavor options, too. My final protein snack is usually plain Greek yogurt with a scoop of casein and a little milk to get a decent consistency. But for now I'm using vanilla casein and I squirt a bit of water flavor enhancer (Cherry Starburst my favorite right now) just to make it more tasty.
Whey cheaper?
You’re not a baby cow. LMAO. Try plant based proteins.
@@AaronVets cows are herbivores 🤷
Mooooo
They should added metamyosyn protein cuz it's a combination of where and casein It would've been interesting to compare the concentration levels of metamyosyn protein vs each type of protein seperated
Protein shakes are garbage compared to real food
I think the key factor is that the subjects started exercising 2 hours before bedtime, and it's not clear if they ate afterwards or just had the shake. So the "scientists" tested what type of protein is more beneficial right after a workout and the sleep phase is irrelevant for the result in my opinion.
you are right
Maybe they wanted to monitor during the best phase of MPS which is sleep?
i agree w you. anabolic absorption should be the goal of the test not which protein is absorbed the best while sleeping lol
I would search it up since your are making a statement with unclear information
Except that the exercise is more cardio than resistance (the exercise was endurance cycling at 60% capacity), and sleep is when more anabolic activity tends to take place.
Which is a long way of saying: I'm not sure the scare quotes around the word _scientist_ was justified.
With the amount of people in the world strength training and weight lifting why are there not more studies?
$$$$$
There's no profit in it. Think about it economically.
very useful video, thank you^^
it gave me more questions then the answers. Why did they drink carbonated drink? Why was their cardio session so close to the sleep time which is not advised (or am I wrong) ? And, as others said, will it make the difference if protein was consumed not before bed but at other time of a day
Personally I’d like to see the placebo group still have a protein shake of 45g but just not before bed. This would have equated for possible extra calories / extra protein? Might not be that protein before bed is good but excess calories is good!
So basically protein before and after everything
Besides the bloating from the shake during the night/in the morning, this works well
End of the day workout guy, added a protein shake after workout, no jelly legs the next day (overall, same protein intake). Vastly improved recovery but I would recommend protein and a bit of juice after a right after hard workout, not specifically before bed unless you actually workout at the end of the day (I sleep great with this routine but I know people who do not)
You are a very good CZcamsr.
Hi I'm a beginner here. May I know if mass gainer or creatine loading before bed proofs effective as well?
What was overlooked was the digestibility casing as a complex protein hard to digest while sleeping
might be a factor but my bet is on the different BCAA content.
This is only one study. Another study found that casein worked a little better than whey, in the long run.
I'd be interested in knowing how they took the blood samples during sleep without disturbing the sleep. Even having a stint in the arm disturbs deep sleep...at least it does mine.
THE LAB TECH CREEPING IN @ 2:40!!! 🤣😂🤣😂
Did the study use whey concentrate or whey isolate protein?
Meanwhile me eating noodles and boiled eggs before sleeping
That's the most bioavailable protein known. Your good. I wouldn't do the carbs unless necessary though.
Fun to know. Thanks bro.
I see... So basically...
This is the Whey?
I love eating greek yogurt before bed it keeps me from wakeing fir a mid night snack or feeling hungry before bed its basically desert with a little fruit.
Man, they missed the opportunity to compare the protein before bed group with a group that consumes it at a different time in the day. Thats the result i am interested in. Is there an advantage to taking it specifically before bed vs in the morning or at lunch
I wonder if it has to do with Slow Wave Sleep vs REM. My understanding is that the last and most important part of sleep for the brain is the REM in the last couple hours, but I thought I heard that SWS is more in the first 3 or so.
Id hypothesize the reason casein doesnt trigger as much MPS is because the slow dogestion means it doesnt as effectively pass the threshold amounts of things like leucine and isoleucine and fails to trigger as much MPS. Cesein also apparantly has a relatively low leucine content compared to whey.
That seems like a reasonable explaination. I get the reasoning behind the hypothesis that casein would be better than whey at night for MPS but it seems being slow digesting may be negatively associated with MPS in this case. I do wonder though if there was a group who consumed a mix of whey and casein would have fared.
There is more to it than which gives you more protein stuff, though. Casein’s slower effect helps you stay filled during sleep.
An increase in myofibrillar FSR isn´t telling us whether that actually translates to any more "gains". Could just be data that is measurable in a lab, but not important in real life application
This is another good point that gets lost. MPS rates are interesting to look at but don't necessarily mean what people infer that they mean.
So funny cause I basically did this experiment on myself and was surprised that casien didn’t work as well as I thought. And now seeing this I see why
Many thanks 🙏🏻😊
Of course whey is best. But do I take it in the morning or the evening?
Can anyone tell how much protein should i consume to build muscle
I started gym 3months ego
My weight is 60kg
And Jesus said "I am the whey the truth and the light."
Great video as always! Please consider doing a video on draining for a durable body? I wonder if training for hypertrophy or strength is the way to go? Does have more mass or stronger muscles make you more resistant to injury?
My question about (micellular) casein if it does affect the bioavailability of fat soluble vitamins, drugs and supplements? It isn't fat, but kind of acts like one in the stomach. I wonder if you can get more A, D, E and K using it and if EPA and DHA are absorbed at rates similar to say olive oil
however this study does not make it clear that the trigger for increase protein synthesis was the endurance training itself, or just sleep. In other words, would the findings be equal hat the subjects not trained before sleep? Both muscle and mytocondrial protein synthesis is expected after a training session....
I remember hearing about a bodybuilder eating a whole rotisserie chicken right before bed. The idea was mass protein ingestion for max muscle growth during sleep.
I was thinking about this couple days ago, great to know I'm not making stuff up.
It depends how each person feels about this. Personally I got poor sleep when I tried this, and did not feel good going to bed. My body just hates digesting late in the evening.
try consuming it slowly in the span of 30 minutes before sleeping instead of just chugging it
I wonder for weight loss if its worth doing this and producing insulin so late at night. If u aim for a 14 hour fasting window. That could make the first meal the next day hella late
maybe the real bro was the whey protein we drank along the way
For the past week I’ve been having casing before bed. it’s spiking my insulin too high to sleep well.
Happy to hear, im a really tall guy and struggle to eat enough, i started drinking protein shakes at night cause i cant eat more during the day, im 2 meters tall 92 kg, and i want to get to around 100 kg and im trying to get at around 160-180 grams per day, i m training 5 times a week strength training and it seems that this night shakes are great for me.
You are training too frequently. Don't train more than 2 or 3 times a week, especially if you are a hard-gainer. Try Mike Mentzer's workout:
czcams.com/video/CddN5ooQXsI/video.html
To gain weight, use half a can of canned coconut milk and an equal amount of pineapple juice (or other fruit juice) to make your protein shakes. You must use full-fat coconut milk, not light version. This shake will be around 500 calories or so. You should drink two shakes, one an hour before the workout and the one after.
Drink a glass of milk after your meals. This will also help you get in more calories. It's much easier to drink your extra calories than it is to eat them.
@Bruce_Wayne_Chang thank you for the tips, yeah, i should drink the shakes, i m using full fat cows milk, i have no issues with lactose and i add peanut butter and bananas but I aint constant in eating and drinking calories, my issue is that I aint hungry that often and its hard for me to eat when i aint. About workouts, for me is important to go to the gym everyday cause it helps with my psychic but i m doing 2 days of weightlifting 1 day of swiming and sauna.
@@pavelvasilache6111 Yes, it's hard to eat when you're not hungry. That's why those shakes will help. It's easy to drink a high-calorie shake. You don't have to chew it, just need to swallow it. I forgot to tell you that each shake should have half a banana blended in. The flavor is delicious. It's a blend of pineapple juice, coconut milk, chocolate protein powder and a banana. Lately, I've been trying out a Fruit Loops-flavored protein powder. The flavor is excellent, even better than the cereal (which to me has no flavor at all). The original recipe used a protein powder made out of casein and egg (whole egg, not just egg white) protein powders. But you can use what you have. I usually use 1/4 lb of cooked beef liver or 4 boiled eggs in my pre-workout shake. I also add 2 tbs of coconut oil, a scoop of creatine, an electrolyte drink mix and a scoop of beet powder. I make great gains off these shakes. Whenever I run out of whey protein, I'll use liver, salmon or eggs as a substitute. If you aren't bulking, you don't need the coconut milk or coconut oil.
You will plateau at some point. When you do, switch over to Mentzer's routine and see what happens. The extra recovery time should kick-start your gains again.
@@Bruce_Wayne35 thank you very much! I will try.
How do i send this video to my bladder so it would cooperate and not wake me up at 3am?
Hmm, I've been following a rule of no food after 5/6PM for a while but sometimes I workout late night. I might just start getting in a protein shake
What gives me some doubt is the suppression on growth hormone and disrupt sleep cycle when eating before bed, it's well known that having at least 3 hours of having not eaten before bed is better for good sleep cycle
I never invested in Casein protein because I felt like it was a rip off for something you consume purely before bed. You could easily spend it on wholefoods like cottage cheese or have a shake of whey protein before bed which is just as good.
this is encouraging as casein is hard on my stomach but I can drink whey all day long! thank you! now I have 5 lbs of casein to go through lol
I think you hit the nail on the head. Generally people have a harder time digesting casein, that might be the difference.
Can you follow an IF protocol with pre-sleep protein if you workout fasted in the mornings?
My only problem is that when i drink whey just before the pillow ... i have bad sleep, i creased time to fall asleep and very shallow sleep overall, probably due other performance nutrients in the mix.
how does this affect your insulin resistance over time?
should not be a problem. if you cut out bad artificial sweeteners and add some fiber, you could get a good GLP-1 output from the L-cells which lowers insulin resistance.
But type of which whey protein was used in the study? WPI or WPC? Their absorption is very different.
Can you talk about cholesterol effect on the body and if it is really that dangerous?
i eat lots of cholestrerol because a study showed it didnt cause heart damage as well its needed to produce testosterone, a simple way to get it in is eat 4 eggs
what animation software is this?please reply.
Wow , I actually watched this video after I trained,had a good meal and then a protein shake before bed...nice
But does drinking a full protein shake affect the quality of sleep of the participants? It generally has been I recommended to eat right before bed for health reasons (more harping on a bad diet), but also because it may make it harder to sleep. Does anyone have a definitive answer?
For my personal experience, I never had trouble sleeping just after eating 40G of protein
@@yakubyilmaz3506 It help me sleep and usually go to 100 grams of protein before I sleep. It did the trick for me and my weight loss
If you eat 2-3 hours or earlier before sleeping you will fall asleep later than normal because of the spike in heart rate for whatever reason...every smartwatch fan will say this as a reason to buy the watch or just not buy the watch and not eat so late right before sleeping
I buy this. When it comes to carbs, slow digestion wins every time. As a new diabetic, I've learned this practically as well as theoretically. But protein isn't processed the same way in the body that carbs are. I don't see any reason why a spike in blood protein would carry any relative negatives with regards to absorption when compared to slow digesting casein, unlike sugars versus complex carbs.
Well whey protein have double the insulin response then casein, these elevated levels dissipate slower and then dip below placebo levels at morning were casein stay stable. This also mean more whey protein is converted in fatty acids and stored as energy - fat. Also his previous study conclude animal protein have better results then plant based a advice to increase the intake to have similar results. Basically contradicting this later study here.
The comparison is like: you win, but at what cost? It's not just about muscle protein synsthesis, the problem with fast systhesis is that your body will be much more active when sleep. Some will find really hard to go to sleep because of drinking whey, just like sleep right after running rather than read a book or watch movies. We want to utilize sleeping time as much as possible, not overuse it. If you comsume enough protein at dinner time, your muscles will be just fine. Casein is just best if you train really really hard, and whey is best 1/2 hour before traing (if y dont eat enough). Apart from that, whey/casein are just protein supplements, for those who dont eat emough or want a quick solution.
How did the protein shakes effect their sleep quality?
Should include protein intake in the morning workout group
Never go to bed (sleep) with any kind of undigested food in your stomach. Much of the body's cell repair mechanism happens while we sleep. If we sleep with undigested food in our stomach the body's energy is diverted to digestion and cell mitochondria regeneration is delayed or ended.
i know this is a muscle gain study but i would to see a study that compares benefits of protein before bed vs people who do 16 hour daily fasting eg last meal probably at about 5pm
Wait a second,I'm going to make my protein shake !! And come back to see the rest of the video 🤣🤣👏👏
Wouldnt this disrupt if you are fasting mode of intermittent fasting?
I ve used whey protein before bed weather i was working out or not. The result , a very good and restful sleep. I dont know if the result would be the same if i had taken the protein in rhe afternoon or morning. I dont know that this might works on me because my nutrition is bad (not taking the recommended protein grams from food.)
I agree with some that the comparison should be between people that take it during the day instead of a placebo group.
Missed opportunity for a pun there… instead of “the study had fondings i didn’t see coming”, “it had findings.. i couldn’t dream of” :V yeah ill see myself out
I'm not sure if this study really highlighted the difference of effect of ingesting protein either before bed or at different times a day. The independent variable for this study was protein consumption and not time. It would make for a good study if the same protocol were done at different times of the day.
Your gonna fart up those sheets all night and it most likely is gonna keep you from getting a good night sleep