Eating protein before sleep is not already in question, when the subject is the increase of muscle mass. But what will the more protein is recommended?
The dynamic that exists between diet / nutrition, sleep and physical exercise, is widely recognized as essential to obtaining the best results in practice and for the synthesis of muscle mass.
With regard to nutrition, the intake of protein regularly throughout the day, including the protein prior to sleep, is the critical factor for the growth and muscle recovery.
WHY INGESTING PROTEIN BEFORE SLEEP?
Contrary to what would be expected, during the training, there really is no muscle growth. This happens later in the recovery period, particularly during the night, due to the release of growth hormone.
Hence the paramount importance of sleep. But when we think about muscle recovery, but rest and sleep is also necessary for the existence of energy and essential nutrients, most notably protein.
During this recovery period, protein synthesis is more elevated, mainly in the muscle fibers that have suffered the most load. Thus, the muscles worked during the workout are those that require more rest and better nutrition to develop better and adapt to the stimulus of the workout.
In this sense, the ingestion of protein before you sleep allows you to feed the muscle during the long period of fasting which is the night’s sleep, boosting recovery and muscle growth.
If there is not this protein intake before bedtime, as the body will not have available the nutrients and energy it needs for the vital functions, starts a process of catabolism of muscle to get that energy.
In this way, not only is there no development of muscle mass, as can even occur your loss.
BUT THAT PROTEIN INGESTION BEFORE SLEEP?
Taking into account what was referred to earlier, and knowing that protein is the basic structure of the muscle tissue, protein intake before bedtime, is a great way to minimize the muscle catabolism that occurs naturally during the night.
This protein intake can be done with the use of foods rich in protein (like lean meats, fish, eggs or egg whites, or dairy products slim) or protein supplements, and it is important to bear in mind that the better protein to ingest before bedtime, which varies according to the goal, intensity of workout, and person to person.
In the specific case of supplementation, is an option that is more practical and quick, and there are, basically, two major groups: the protein digestion and absorption fast, such as Whey (whey protein) or protein digestion and absorption slow, as is the case with casein.
1. WHEY PROTEIN
The Whey is the supplement most commonly used to promote muscle mass gain and recovery, because it has small concentrations of fat and high concentration of amino acids, both essential and chain amino acids – BCAAS (leucine, isoleucine and valine) – are most important for the synthesis of muscle mass.
Obtained through a byproduct that arises in the transformation of milk into cheese, the whey, which is subsequently purified and made into powder, being, as already indicated, a fast protein.
In this sense, the ingestion of this protein with just water, before going to sleep would not be very useful, since it is digested very quickly and would not have the capacity to feed the muscle continuously and regularly during the night.
In this sense, if your choice falls on the Whey, you should mix it with milk or derivatives, or with foods with some fat (such as for example the dried fruits oleaginous), so lentificar the process of digestion and absorption, and allow a release of amino acids to the muscles much more slowly.
In the case of have as a goal to lose weight, you should opt for a Whey protein isolate (no carb or fat); in the case that you want to increase weight, the best option is a Whey protein concentrated (with a greater content of carbohydrates and fat).
Contrary to Whey, casein is a protein absorption, slow, which allows you to “feed” the muscles for several hours after its ingestion.
Indeed, the release and absorption of amino acids from casein can last for 3 to 7 hours after ingestion, allowing to increase the retention of nitrogen (necessary for protein synthesis).
This fact confers to this protein a special advantage as an agent for anti-catabolic, helping to minimize the destruction of muscle that naturally occurs during the night.
In addition, this protein provides also an extensive amino acid profile, branched chain, allowing you to maximise the repair and recovery of muscle fibers.
Albumin is the protein of egg white. It is a protein of high biological value, having all the necessary amino acids for muscle recovery and growth.
Is protein absorption buffer, that is, it is slower than Whey but faster than casein, representing an excellent option for those who want to avoid the protein derived from milk.
In addition to the advantages for muscle growth, is free of cholesterol, very low in carbohydrates and fats, and is also an ally in the process of weight management.
4. VEGETABLE PROTEINS (SOY, HEMP OR PEA)
The proteins of plant origin, such as pea protein, soy , or hemp, despite being a protein of lower biological value, are good options for those who want to ingest protein before going to sleep but it is vegan, lactose intolerant or allergic to milk protein or egg white.
THAT AMOUNT OF PROTEIN SHOULD EAT BEFORE YOU SLEEP?
In the same way that the type of protein to choose varies from person to person, the dose should also be adjusted to your needs and should not be generalized to 1 scoop (1 measure).
Protein intake before sleep should be always dependent on the intake of protein throughout the day, and should, however, oscillate between 17 and 25g.
The ideal is to counsel with a nutritionist before you choose and start taking a protein before sleep, so make the right choice and that your daily intake is balanced, enabling it to achieve all your goals.
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