You have probably heard the saying that your body is 80% diet and 20% exercise. However, that calculation is missing something. It’s missing the 8 hours of body sleep you need a day, which would be 33% of that equation. Sleeping is a very important part of your day and should not be skipped.
When you are sleeping, your growth hormones are elevated. This will allow your muscles to grow and decrease fat. This is just one of the many benefits of having protein before bed.
While the intended to consume a protein source before bed is to keep your metabolism elevated while you sleep. The amino acids in the protein will also work to prevent muscle breakdown from occurring through the night. Proteins are essential for body development, taking protein before bed will also help replenish the loss of blood and healing of any wounds.
Taking Whey Protein before bed can help with burning fat. By taking whey protein before bed you will increase your metabolism which can help you burn calories.
In addition, whey protein before bed will help with a speedy recovery. Did you know that most of your recovery takes place as you sleep? During the day, you are using your muscles, so your body can’t really make proper repairs until you finally stop moving. When you take Whey Protein before you sleep, it will make those repairs more efficiently, leading to enhanced recovery.
Although whey protein as its benefits in having it before bed, it also has its cons. Having whey protein before bed it can raise your blood sugar and insulin levels. Some whey protein supplements, including bars, have sugar. Consuming sugar before bed can give you a quick boost of energy, making it more difficult to get to sleep. If you decide to have whey protein before bed, choose whey-containing low-fat milk, yogurt or whey protein supplements that provide little or no added sugar.
Another con of having whey protein before bed is it can exceed your daily calorie needs, and you may experience unwanted weight gain. Remember if you want to lose weight you need to work out more calories than you are putting in.
If you are looking for a whey protein with low calories and sugars, you should check out Performance Inspired Nutrition Whey Protein. Performance Inspired Nutrition Whey Protein has 2 grams of sugar and 160 Calories (depending on flavor).
An adult should aim for approximately 10 to 20 grams of protein. However, this all depends on your individual goals.
Good sources of protein to eat before bed are:
• A shake made with casein – Casein (pronounced kay-seen) is the predominant protein found in milk.
• For even greater gains, consider mixing in five grams each of creatine, BCAAs, and glutamine.
• Poultry and eggs
• fish and seafood
• legumes, lentils, and peas
• Greek yogurt, cottage cheese, and ricotta cheese
You don’t necessarily have to have protein before bed. However, it can help you meet your goals faster.