It can help you build muscle in sleep

« Did you know that ingestion of 40 grams of protein before bed can keep the body in muscle -building state for 7.5 hours? » he says in his video according to the media Express.

He was referring to a 2012 study, which showed a 22 percent increase in muscle protein synthesis without the deterioration of sleep quality. In the trial, 16 healthy young men got 40 grams of casein protein about 30 minutes before bed.

Everyone had performed strength training around 2 p.m. 20 and got recovery meals at. 21. Then selected participants received a drink with 40 grams of casein protein at. 23.30.

The time was crucial as it allowed the casein to be admitted to the body just as the participants fell asleep. The result was increased amino acid levels during a healthy sleep cycle, writes the media Surrey Live.

« This is the first study that shows that protein consumed immediately before sleep is effectively digested and absorbed, thus stimulating muscle protein synthesis and improving the body’s protein balance during recovery after exercise, » the researchers said.

In addition to muscle building, protein before bed can also help against nocturnal cravings and support weight control by keeping you saturated longer. Therefore, there are several good reasons to make sure you get enough protein during the day – and in the evening.

However, you should be aware of how your body responds to protein in the evening – especially if you have a sensitive stomach or sleep poorly. Talk to your doctor before changing diets, which is especially important to do if you have a disease or are taking medication.

If you are experiencing discomfort, it may be necessary to reduce the amount or change the time of intake. Combining protein with carbohydrates can also help as it improves the uptake of tryptophan, which is an amino acid that contributes to good sleep.

According to British National Health Services, there are thousands of proteins in the body that have important functions – from supporting the immune system to preserving muscles and bones healthy life. To ensure a healthy balance in the diet, lean meat and less processed meats such as bacon and sausages are recommended.

However, you do not need to eat meat to get enough protein. Beans, peas and lentils are good alternatives that are both low -fat and rich in fiber and protein.

What is casein protein?

Casein is a type of protein found in milk – primarily cow’s milk – and it is absorbed slower in the body than e.g. whey protein. It is particularly suitable for consuming before bed, precisely because it releases amino acids over a longer period of time.

Casein is found naturally in dairy products such as cheese and yogurt, but is also available as a dietary supplement. To reach 40 grams of casein through regular foods, eat a significant amount of food just before bed. A liter of cow’s milk contains approx. 32 grams of protein, of which about 25.6 grams are casein.

Supplements can therefore be an easier solution. This means that the best solution is usually to make a protein shake with casein protein. This type of protein powder you have the opportunity to buy from a wide range of dealers, where it can often be obtained from DKK 150 and upwards.