Build Muscles in Your Sleep with a Protein-Packed Bedtime Snack
You may think to load up on protein-rich foods before or after working out, but before bed? According to new research published in Medicine & Science in Sports & Exercise, eating protein immediately before sleep may improve overnight muscle recovery and development.
In the study 16 healthy men completed resistance exercises at 8 p.m., and at 9 p.m. all subjects consumed 20 grams of protein and 60 grams of carbs. Then, a half-hour before bed, around midnight, half of the participants were given 40 grams of casein protein (what’s this?), and half were given a placebo. Overnight the researchers tracked the protein digestion, absorption, and synthesis, and found that the casein protein was not only effectively digested and absorbed, but also stimulated protein synthesis, which boosts post-exercise muscle recovery.
If you’re a regular exerciser, think about having a glass of milk before you hit the sack. Or, if you’re feeling adventurous, grab one of these muscle-building foods or opt for a protein shake.
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