Time your Pre-Bed Protein food for muscle growth correctly
Research indicates that consuming protein before bed can enhance muscle mass by supplying a steady release of amino acids during sleep. However, the timing of this meal might come with some drawbacks.
A study revealed that consuming 30 to 40 grams of protein about 30 minutes before sleep led to increased muscle growth and strength. Yet, eating so close to bedtime could negatively affect sleep quality and recovery, making it harder to fall asleep.
To balance the benefits of pre-sleep protein with good sleep hygiene, consider consuming your protein 2 to 3 hours before bedtime. Opt for slower-digesting proteins or combine your protein with fibrous carbs or fats. For example, whey protein digests at about 10 grams per hour, so 20 grams would be absorbed in roughly two hours. In contrast, eggsdigest at about 3 grams per hour, so 20 grams would take around seven hours to digest.
It's important to remember that your total daily protein intake is more crucial than the specific timing of your meals. Aim for approximately 1.6 to 2.2 grams of protein per kilogram of your goal body weight (about 0.6 to 1 gram of protein per pound of goal body weight).
If building muscle is your goal, incorporating 30 to 40 grams of protein in your final meal can offer additional muscle-building benefits. Choose slower-digesting proteins like Greek yogurt, casein, plant-based protein, or animal proteins, or have a mixed meal with protein, carbs, and fats. This approach ensures you reap the benefits of pre-sleep protein without compromising your sleep quality.
