Protein intake is important for overall health and wellness. Many of us are aware of the role that consuming adequate amounts of proteins plays in building and maintaining muscle mass, weight management, satiety and sustained energy throughout the day, regardless of whether we are talking animal protein or plant-based protein. So what about consuming protein before bed?
Benefits of protein before bed
Eating protein before bed provides similar benefits to eating them during the day. For instance, they can be beneficial for muscle recovery and growth. Protein is essential for building and repairing muscle tissue, and consuming it before bed allows your body to use it while you sleep. Additionally, eating protein before bed may help keep you feeling full and prevent late-night snacking. However, remember that consuming a high-calorie meal before bed can disrupt your sleep and contribute to weight gain, so pay attention to portion sizes and the overall composition of your pre-bed meal.
Proteins are made up of building blocks called amino acids, and some of them are considered "essential" because our body can't produce them on its own and must get them from food. Essential amino acids are crucial for muscle recovery and growth, so make sure that your pre-bed protein sources contain a good balance of them.
Protein quality and bioavailability
Animal based protein such as casein, whey, eggs, and lean meats are considered high-quality proteins as they contain all the essential amino acids and are easily digestible.
Plant-based proteins such as soy, quinoa, and lentils are also considered high-quality proteins, but they may not contain all the essential amino acids. Therefore, it is important for vegetarians and vegans to consume a variety of plant-based proteins to get a complete amino acid profile.
Additionally, bioavailability refers to how much of the protein from a food source can be used by the body. The bioavailability of a protein source can vary depending on factors such as the protein source, processing method, and how it's cooked. So, make sure to choose high-quality, minimally processed proteins that are cooked in a way that preserves their nutritional value.
The complete guide to protein before bed
Here is a quick guide to help you maximize the benefits of ingesting protein before bed for the best night's sleep:
- Timing: The best time to consume protein before bed is about 30-60 minutes before you go to sleep. This allows your body enough time to digest the protein and utilize it for muscle recovery and growth.
- Quality: Choose high-quality protein sources such as lean meats, dairy, eggs, and plant-based protein like soy, quinoa, and lentils. These sources are easy to digest and provide essential amino acids for muscle recovery.
- Portion size: Consuming a moderate portion size of protein before bed is ideal. Aim for around 20-40 grams of protein, which is enough to promote muscle recovery without disrupting your sleep.
- Avoid high-calorie meals: While consuming protein before bed is beneficial, it is important to avoid high-calorie meals that can disrupt your sleep and contribute to weight gain.
- Avoid caffeine and alcohol: Avoid consuming caffeine, alcohol and any other stimulants close to bedtime as they can disrupt your sleep.
- Avoid high-fat meals: Consuming high-fat meals close to bedtime can also disrupt your sleep and cause indigestion.
- Pair it with carbs: Pairing protein with slow-digesting carbs like whole grains, fruits, and vegetables can help balance your blood sugar and promote a good night's sleep.
- Experiment: Keep track of how you feel after consuming protein before bed and experiment with different types and amounts to see what works best for you.
The best type of protein before bed is one that is easily digestible and contains essential amino acids. These are the building blocks of protein that are necessary for muscle recovery and growth. Some good options include:
- Casein protein: This is a slow-digesting protein that is found in milk and dairy products. It forms a gel-like substance in the stomach, which can help keep you feeling full throughout the night.
- Whey protein: This is a fast-digesting protein that is found in milk and dairy products. It is quickly absorbed by the body and can help repair and build muscle tissue during sleep.
- Eggs: Eggs are a great source of protein before bed. They contain all the essential amino acids and are easy to digest.
- Greek yogurt: Greek yogurt is a great source of casein protein and also contains high levels of calcium, which is important for muscle function.
- Rack’s Alpha-lactalbumin protein blends are a superior source of whey protein isolate with all the essential amino acids like Tryptophan which are the precursors for serotonin and melatonin production, also included in the blend are efficacious amounts of anthocyanins and other antioxidants from tart cherry extracts.
