Numerous studies attest to the importance of hiring protein for breakfast, not only for building muscle mass but because, as recent research states, they help make us fuller and improve mental concentration. But is the morning really the best time to take a protein shake? The answer is… No. Evening could be an equally good timeaccording to a study by Maastricht University (Holland).
Protein before bed
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The researchers asked 22 trained men to take a protein shake, based on casein, before going to bed and following an intense weight lifting session. Another 22 participants instead drank a drink with no energy value. At the end of the 12-week training program, both study groups were able to perform the squats with heavier loads, showing improvement in lower body strength (especially in the quadriceps). However, the protein group gained strength and greater muscle mass. “Several studies in the past have shown that Protein intake before bed increases muscle protein synthesis during nighttime sleep in young adults“, comments Tim Snijders from Maastricht University.
Another interesting finding was that drinking the protein shake before bed did not cause weight gain, and instead seemed to encourage the body to burn fat more effectively. “This may be because ingesting casein reduces the insulin response at subsequent meals, prompting the body to use more fat,” counters Snijders. That’s not all: the results of the Dutch study also seem to deny the fact that eating before going to bed could keep you awake, given that the protein group did not suffer from restless nights. “Protein intake before bed appears to have no effect on sleep onset latency or sleep quality.”
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when to eat protein
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The ideal time to consume a protein shake actually depends on your specific goals and overall dietary needs. According to experts, there is no ideal time that is valid for everyone. What matters is ensuring an adequate total daily protein intake, rather than focusing on the time and identify a protein intake method (food, supplements, etc.) that best suits your lifestyle. The confirmation comes from research from a few years ago, according to which it is up to us to choose when to take proteins, whether before or after training. And the choice must be made based on “individual factors such as habits, tolerance… and availability”.
