Is it good to eat protein before bed?
The idea that eating protein before bed is beneficial for health and fitness has been gaining popularity in recent years. Numerous studies have shown that consuming protein before sleep can help with everything from muscle growth and repair to fat loss.
So, what exactly are the benefits of eating protein before bed? Let’s take a closer look.
Benefits of protein in your everyday diet
Protein is an essential macronutrient that helps our bodies in a variety of ways. It's important for tissue repair, muscle growth, and keeping us feeling full throughout the day. While you might think that you should be consuming most of your daily protein at breakfast and lunchtime, eating a portion before bed can also have its benefits.
Is eating protein before bed good for you?
The answer is yes! Eating protein before bed has been shown to maximise muscle gains and repair. This is because growth hormones are elevated during sleep, which boosts muscle growth and decreases fat. So by consuming protein before bed, you're supplying your body with the amino acids it needs to take full advantage of this growth hormone spike.
6 benefits of eating protein before bed
Muscle growth and repair: Protein is essential for building and repairing muscle tissue. Eating protein before bed helps your body take advantage of the natural surge in growth hormones that occurs during sleep.
Regulation of hunger hormones: Protein can help regulate hunger hormones, making you feel fuller longer and helping to prevent late-night snacking.
Blood sugar control: protein helps stabilise blood sugar levels, which is important for preventing energy crashes and cravings.
Improved recovery: protein helps your body recover from exercise and reduces muscle soreness.
Better sleep: protein promotes deep, restful sleep by helping to regulate the sleep hormone melatonin.
Reduced stress and anxiety: protein helps to reduce stress and anxiety levels, promoting a calm and relaxed state.
How eating protein before bed can benefit a morning workout
If you're someone who likes to work out in the morning, eating protein before bed can help improve your performance. Protein helps repair and build muscle tissue, which is essential for a strong and healthy body. Eating protein before bed will give your body the amino acids it needs to take advantage of the natural growth hormone spike that occurs during sleep, resulting in better muscle recovery and growth.
How much protein should I eat before bed?
The amount of protein you should eat before bed depends on your individual needs, body metrics and activity level. To find out what the recommended intake is for you, you can input your details here.
Protein before bed not only helps you build and repair muscle tissue, but also provides a protein boost in the morning. Protein is essential for building and repairing muscle tissue, so eating protein before bed can help you recover from your workout and improve your performance the next morning.
What are the best forms of protein before bed?
The best forms of protein to consume before bed are slow-digesting proteins such as casein or whey protein. These proteins are digested slowly, providing a steady stream of amino acids to your muscles throughout the night.
Some good examples of bedtime snacks that contain slow-digesting proteins include:
Glass of milk with a scoop of whey protein powder
Bowl of cottage cheese with fruit
Greek yoghurt with nuts and seeds
Protein shake made with pea protein powder (vegan)
No matter what form of protein you choose, make sure it's something that you enjoy and that doesn't bother your stomach. Eating a heavy meal right before bed can lead to indigestion and disrupt your sleep, so it's important to find a balance that works for you.
When should you eat protein before bed?
Ideally, you should eat your protein-rich meal or snack 2-3 hours before bedtime. This will give your body time to digest the food and make use of the nutrients.
Do I need to take a protein supplement before bed?
No, you don't need to take a protein supplement before bed. You can get all the amino acids your body needs from food sources. However, if you're looking for a convenient way to increase your protein intake, protein supplements can be a good option. Just be sure to choose a quality protein supplement that doesn't contain any fillers or artificial ingredients.
Key takeaway
Eating protein before bed can be great for many reasons. Not only will it keep you full for longer, but it can also help with sleep, boost muscle mass, improve recovery,, and even assist your morning workout. The best types of protein to eat before bed are ones that are easily digestible, and your intake depends on your individual needs.
The only way you can know if it works for you is to try it out! There’s no harm in doing this, so increasing your protein intake before bed for a couple of weeks can give you a good idea of whether it’s a habit worth implementing.
IF YOU’RE EXPERIENCING PERSISTENT DISRUPTIONS TO YOUR SLEEP, CONSULT WITH A PHARMACIST OR TRUSTED MEDICAL PROFESSIONAL TO DISCUSS POSSIBLE SOLUTIONS.
Any advice provided in this content is of a general nature and does not take into account your objectives, health or needs. The information in this post is not intended to substitute medical advice, diagnosis or treatment and should not be exclusively relied on to diagnose or manage a medical condition. You need to consider the appropriateness of any information or general advice we give you, having regard to your personal situation, before acting on our advice or purchasing any over-the-counter sleep product.