Protein contains 4 calories per gram and certain protein powders contain carbs and fat as well. Typically, a deficit of roughly 500 calories–from a combination of eating fewer calories and by burning calories through physical activity–is best for weight loss. However, to properly lose weight, you must be in an overall caloric deficit, or burning more calories than your body needs to maintain its current weight. When paired with a healthy diet, exercise and good sleep, protein ingestion stimulates muscle growth-muscle helps to burn fat. If you’re less hungry, you won’t be tempted to eat as much, further promoting weight loss. Besides, your body uses more energy to metabolize protein compared to carbohydrates, thus burning roughly one hundred extra calories during the night.Īlso, protein keeps you fuller, suppressing late-night cravings. When trying to lose weight, a protein shake before bed can help burn extra calories as it increases the body’s resting metabolic rate the following day. The individuals who consumed protein had increased MPS and net protein balance, improving their overnight recovery. One group consumed 40 grams of casein protein before sleeping while the other drank a placebo beverage. A 2012 study compared two groups of young and athletic men who worked out in the evening. Heightened Muscle Recoveryĭrinking a protein shake before bed minimizes soreness and repairs torn muscles from sports or resistance training. Drinking a protein shake before bed also helps an individual workout for longer and build more lean muscle mass. According to a 2019 study, ingesting protein before sleeping heightens strength during resistance training. Enhanced Athletic PerformanceĬonsuming protein aids strength and muscle growth and, in turn, improves performance when exercising. Protein consumption paired with a resistance-training program and adequate rest stimulates muscle growth and maintenance. However, simply drinking extra protein will not build your muscles. However, consuming high protein foods and protein shakes brings your body back to a positive muscle balance. This is a state where your body is slowly losing muscle tissue. When your body lacks amino acids, either from poor eating or the stress placed on your body from exercise or lifestyle, your body has a negative muscle balance. Based on a 2016 study, consuming a protein shake before sleeping augments MPS throughout the night and helps build muscle throughout the night.įor optimal muscle gain, your body must have a positive protein balance, though your body’s amino acids-the molecular foundation to muscle building-are constantly depleting. Exercising accelerates MPB, though protein consumption stimulates MPS and aids muscle building.Īt night, when you are resting, your body goes into MPB. MPS is a biochemical process to grow, recover, and strengthen muscles, while MPB is the opposite. Your body goes through constant cycles of Muscle Protein Breakdown (MPB) and Muscle Protein Synthesis (MPS). Protein is vital to building and maintaining lean muscle mass. Drinking an extra protein shake at night can improve strength, muscle size, speed up recovery, and promote weight loss. The drinks are also affordable, offered in countless flavors, and double as an easy snack or breakfast.Ĭonsuming a protein shake post-workout is often thought to be the best time to maximize your muscle growth and recovery, though drinking protein before bed may provide extra benefits. Protein shakes are a popular food among athletes, bodybuilders, and active adults as the drink can help build muscle, shed weight, and improve your overall health.
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