If you are someone who is looking to give their muscle mass a significant push, consuming the best protein before bed is the way to go. However, this can be a difficult thing as there are several types of protein powders to choose from in the market.
The best protein before bed that you can consume in such cases is the milk-based protein called casein. This form of protein is synthesized from fresh skim milk wherein the milky whey liquid is separated from solid cheese curds to be processed. Once dried and ground into a fine powder, this product is infused with flavouring agents and other additives and is sold as micellar protein.
One of the reasons behind casein protein being the best protein before bed to consume is the fact that it is the source of high-quality complete amino acids. Due to their natural reserves of nutrients, casein protein is absorbed by the body at a much slower rate than other forms of the best protein before bed such as whey.
The naturally acidic properties of the stomach also react with the active compounds of casein protein to form a clot. Not regulating your intake or timing it properly can cause your body to experience a slowed down digestion. This is why you need to consume this best protein before bed, so it has the right amount of time to be fully absorbed and utilised by the body.
Health Benefits of Consuming Casein Protein Before Bed
Given below are some of the health benefits of consuming the best protein before bed:
Influences Basal Metabolic Rate
There is a false belief that your body stops burning calories during the night. On the flip side, your basal metabolic rate (BMR), which is responsible for the majority of calories you burn each day, is still responsible for keeping your body functioning while you sleep, which includes keeping your heart pumping, lungs breathing and more. Furthermore, weight maintenance is much more complicated than simply calories in vs. calories out. Our hormones, stress levels, nutrient balance and more also play into the equation.
Pre-sleep feeding studies have shown that resting metabolic rate the following morning was increased or unchanged after the consumption of low-calorie, protein-dense foods before bed. Protein-rich foods bump up our metabolism slightly more than other macronutrients, and may also aid in fat oxidation.
Prevents Catabolic Activity In MUscles
An important benefit of consuming casein powder before bed is that it helps in the stimulation of muscle growth. Our bodies typically experience a complete breakdown of all the nutrients that we absorbed during the day when we sleep. Not maintaining the right kind of nutritional intake can result in the excess absorption of nutrients, causing an activity known as catabolism.
By consuming just about 40 grams of casein powder before bed, you are supplying your body with the nutrition that it needs to enable metabolism without setting off catabolism. Additionally, consuming casein powder before bed can also boost the healing process of your muscle tissue and reverse any of the damage it might have experienced due to physical activity.
Boosts Metabolic Activity For Muscle Gain
One of the main ways that consuming casein protein before bed can help you is that it boosts your metabolic activity. Metabolic activity refers to the process of converting stored nutrients into units of energy to support basic functioning.
This helps in the generation of muscle tissue and strengthens your core to the point that it is capable of protecting it as well. By boosting your metabolism, casein protein before bed can burn up all the excess fat in your body and boost muscle gains
Additionally, casein protein before bed is also useful for reducing your hunger pangs throughout the day by secreting the release of hormones such as ghrelin. This can help you make better nutritional choices.
Boosts Muscle Repair During Sleep
Sleep is arguably one of the most important aspects of any given fitness journey. Not having enough of it can result in disruptions to your physical performance. Consuming casein protein at night is one of the most effective ways to enhance your sleep patterns and duration.
By taking the right amounts of casein protein at night, our body signals the stimulation of a certain amino acid called L-tryptophan. The gradual accumulation of this amino acid within the body plays a huge role in boosting the repairing and growth of muscle tissue.
Getting a good night’s sleep is also useful for improving workout quality.
Regulates Cholesterol Levels For Sustained Growth
An essential benefit of consuming casein protein at night is that it can help regulate LDL or bad cholesterol levels while simultaneously boosting HDL or good cholesterol. This plays a huge role in sustaining the growth and development of muscle tissue. Additionally, casein before sleep has been proven to regulate elevated insulin and lipid profiles when supplemented for a period of 12 weeks or more.
How Much Casein Protein To Consume
Coming to the question of how much casein before bed, the Food and Nutrition Board of the Indian Medical Association recommended to us a general rule of thumb to measure out the daily intake of protein. It is suggested that we consume one gram of the best protein before bed per one pound of body weight.
However, it is also important that you limit your consumption of best protein before bed should not be higher than 2.5 grams per pound of bodyweight since excessive consumption can lead to unwanted complications such as excessive fat gain, gout, kidney issues, diarrhoea, nausea, diarrhoea, increased levels of ammonia in our blood, and in some cases, death.
While it is important that you make sure to consume a lot of the best protein before bed, these supplements should not be used as meal replacements. They are only beneficial when used with a balanced diet that also contains natural sources of protein.
Always consult your doctor or healthcare provider before including health aids such as protein powders into your diet. They will take into account your requirements and other factors like your medical history to recommend the right products and dosage.