But if pre-sleep protein consumption allows muscles to cram in more amino acids at night, will they simply use less during the day? Apparently not, claims Snijders. In one study we found that the consumption of ample amounts of protein 60g whey before overnight sleep did not alter the muscle protein synthetic response to a high-protein breakfast the following morning.
While the case for pre-sleep protein remains preliminary, is there any harm in trying it? After all, it does involve consuming calories just before a long period of inactivity. This might be because casein ingestion reduces the insulin response to subsequent meals, which pushes your body to use more fat.
Based on the results of these studies at least, pre-bed protein consumption, especially casein, doesn't appear to 'make you fat. Finally, pre-sleep protein may be what keeps Snijders up at night -- but it won't stop you getting your well-earned rest.
In conclusion: we don't yet have conclusive evidence for adding pre-sleep protein supplement to your fitness regime: but it's worth a try -- and it's worth further research. Materials provided by Frontiers. Note: Content may be edited for style and length. Like other animal proteins, it contains all the essential amino acids that your own body is unable to produce naturally. Most importantly, it provides a high amount of leucine, which initiates muscle protein synthesis 9 , 10 , If you only consume a low or moderate amount of protein, it may help you boost muscle growth simply by increasing your protein intake One study compared those who took casein to two other groups.
One consumed whey protein and the other had no protein. The researchers found that the casein group experienced double the muscle growth and triple the fat loss compared to the placebo group. The casein group also experienced more fat loss than the whey group It may also enhance long-term muscle mass by reducing protein breakdown.
This process occurs on a daily basis when your body is low on energy and amino acids. For this reason, casein is often used at night to prevent the protein breakdown that may occur, since you go through a relatively long period without food while you sleep.
In one study, a casein protein shake before bedtime helped strength-training men increase type 2 muscle fiber size by 8. Much like whey, casein has been repeatedly shown to increase muscle growth and strength when combined with resistance training. It may also help with fat loss. Although more human studies are needed, initial research shows casein may improve aspects of health, such as lowering triglycerides and helping with weight loss.
The myth that high protein intake causes ill health has been debunked many times. Direct studies and reviews have highlighted that there are no negative effects in healthy individuals. The only exception is those with current kidney or liver disease, who may need to limit their protein intake 20 , 21 , If you take scoops of casein per day, then it is highly unlikely that you will get any noticeable side effects, let alone serious ones.
That being said, some people are allergic to casein or intolerant to lactose, which is often found in small amounts with the supplement.
Other people may become bloated or experience other digestive symptoms, but this depends on the individual. Like whey, casein protein is very safe for human consumption.
As discussed above, it may even have some impressive long-term benefits for your health. Bikes and Gear. United States. Type keyword s to search. Today's Top Stories. Are Wider Tires Always Faster? Bojan89 Getty Images. This shows that the subjects who drank a placebo, which had no calories, and drinking about calories of casein protein both responded with a nice fat oxidation or fat-burning response—a better response than drinking whey protein or carbohydrates.
Taken together, this information reveals that if you are an active individual or athlete, consuming something before bed is better than going to bed on an empty stomach if you want to maximize your calorie burning potential. It also suggests that casein may be better than whey, as casein seems to increase muscle growth overnight and may promote a greater fat utilization.
Therefore, drinking small amounts of protein before bed seems to be beneficial for active people, but what about for overweight and obese people? The main reason people avoid nighttime eating is because they were told that it would make us store calories rather than burn them—that is, gain fat. However, is this the case when you eat specifically after dinner and before sleep, and you eat only a small portion? To answer this, researchers provided small, low-calorie protein snacks and carbohydrate snacks in the form of cereal and milk to overweight and obese people 90 minutes after dinner.
This was opposed to the typical high-calorie, high-fat meals that these people were used to eating at night.
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