5 Reasons to Have Protein Before Bed (Science-Based)

[@GravityTransformation]

References: 1. Res PT, Groen B, Pennings B, et al. Protein ingestion before sleep improves postexercise overnight recovery. Med Sci Sports Exerc. 2012;44(8):1560-1569. doi:10.1249/MSS.0b013e31824cc363. 2. "Pre-sleep Protein Ingestion Increases Mitochondrial Protein Synthesis Rates During Overnight Recovery from Endurance Exercise: A Randomized Controlled Trial" published in Sports Medicine (Springer) (Frontiers). 3. Snijders T, Res PT, Smeets JS, et al. Protein ingestion before sleep increases muscle mass and strength gains during prolonged resistance-type exercise training in healthy young men. J Nutr. 2015;145(6):1178-1184. doi:10.3945/jn.114.208371. 4. Madzima TA, Panton LB, Fretti SK, et al. Night-time consumption of protein or carbohydrate results in increased morning resting energy expenditure in active college-aged men. Br J Nutr. 2014;111(1):71-77. doi:10.1017/S0007114513001959. 5. Grandner MA, Jackson N, Gerstner JR, Knutson KL. Dietary nutrients associated with short and long sleep duration. Data from a nationally representative sample. Appetite. 2013;64:71-80. doi:10.1016/j.appet.2013.01.004. 6. Bauer J, Biolo G, Cederholm T, et al. Evidence-based recommendations for optimal dietary protein intake in older people: A position paper from the PROT-AGE Study Group. J Am Med Dir Assoc. 2013;14(8):542-559. doi:10.1016/j.jamda.2013.05.021. 7. Ormsbee, M. J., Saracino, P. G., Morrissey, M. C., Donaldson, J., Rentería, L. I., & McKune, A. J. (2022). Pre-sleep protein supplementation after an acute bout of evening resistance exercise does not improve next day performance or recovery in resistance trained men. Journal of the International Society of Sports Nutrition, 19(1), 164-178. doi:10.1080/15502783.2022.2036451. PMCID: PMC9116400. PMID: 35599912.

[@puretoronto]

There is a study supporting everything and anything.

[@ambujkn]

Something tells me that we shouldn't blindly follow what these studies tell us as they are motivated by various interests.

[@TvXiaomi-c6l]

Yes also it can be sponsor by big protein companies ​@@ambujkn

[@sandwiches-o3f]

I can prove there isn't. It was covered in this paper... 😂😂😂🎉🎉🎉

[@kylepatton2423]

the benefits of being homeless and slamming fentanyl are endless

[@Tvso9813]

It’s giving “it’s true! I read it on Wikipedia”

[@tracyau9122]

I'm so glad to have seen this video. I've been doing this for years and feeling guilty because I wasn't doing a longer intermittent fasting. But it always felt so 'right' for me. My body loves it and it curbs any need to eat junk food in the evening. Thankyou so much!!!! I now feel guilt free LOL

[@DorianWelch-ox9vl]

Your the Man🎉

[@sandwiches-o3f]

I have insomnia. Eating dense protein before bed helps me fall asleep.

[@superflo807]

like what ? eggs?

[@sandwiches-o3f]

@@superflo807 meat, cheese, milk. Can't eat it all the time, but it's glorious.

[@superflo807]

@@sandwiches-o3f thanks man

[@LearnEnglishWithMatta]

This channel has been such a great source of information 💪

[@rcmunro22]

I've been taking a Protein Shake before bed for a while now and I love it. Years ago I used to take Casein but about a year ago I saw some of the Studies coming out saying Whey is just as good if not better then Casein so I just put down a Whey Shake before bed. If you aren't concerned about extra calories putting some Milk in your shake with some Ice maybe even a bit of Peanut Butter if your really lean can make it really tastey as well, like a Milk Shake before bed. I love it.

[@79aac]

Did you notice any changes in muscle growth when you switched?

[@rcmunro22]

@@79aac Not anything major, however I found for me I sleep well this way as opposed to eating a meal late to get extra Protein in, so it's useful for hitting Protein targets which for me is at least 200g a day. Most nights I just put water, a Scoop of Collagen Peptides and 50g of Whey and I sleep good. Consider that a full night of sleep deprivation only impairs MPS (Muscle Protein Synthesis) by about 11% according to most of the research out there.. so yes sleep is important to Muscle but it's not going to magically put slabs of muscle on just because your taking some before bed. Interesting side note, I did notice I woke up with more Erections so it definitely is doing something extra, exactly what hard to say.

[@Draglox]

Since I started drinking protein shakes before bed on days I workout, I noticed that my arms the next morning would be less sore

[@markdevaal4116]

@AaronYeomans-u2r And even this is BS. Do real research and you will find that only the amount of protien per day will count!

[@christopherKeznit]

@AaronYeomans-u2r eating excessive amount of protein is useless like 200 unless you're 6'4 150kgs (muscle weight not fat)

[@christopherKeznit]

@AaronYeomans-u2r most of us watching this video exercise everyday i believe and even if you exercise everyday 200grams of protein is way too much since you said your muscles lack definition, would you mind telling me your weight, it's fine if you dont wanna share your personal info to some random guy on social media

[@Studiovette]

Cottage cheese or Greek yogurt or a blend is what works best for me. Helps me stay satiated and doesn't mess with my sleep.

[@Minimal444]

Same, cottage cheese+greek yogurt+blueberries+cinnamon+pumpkin seeds+peanut butter for taste.

[@stephanieilluzzi7355]

@@Minimal444 All of these mixed together? How much of each, and how soon before bedtime? Thanks you!

[@monicabroniecki7624]

This is really excellent, especially as an older person. Sent it to my son too who is bulking phase atm. Thank you.

[@erikhorne846]

Appreciate the information to think about and apply to my routine.

[@alexsegovia3590]

Woot wooot thank you!!!!! For all the information

[@dulshanliyanaz9364]

Great explanations ❤

[@bendungee1669]

2:25 The “some how” part is due the bodies ability to store amino acids and use them as needed. I would love to see the sponsors of these studies. While I agree protein will have benefits when you sleep it shouldn’t be taken 30 mins or 1 hr before bed. A lot of these benefits that he mentioned are not going to happen if your body is busy digesting through out the night. This is the time for the body to rest, rid the body of waste and repair/build. It can’t dedicate to this function if it’s in digestion mode.

[@Eagle-Striker]

I never liked Casein before bed for so many reasons. - Texture. It was always more enjoyable to drink Whey vs super thick Casein protein shakes. - Mixability. Whey always mixed much easier/better. Casein mixes like cement. - Biological Value. Whey protein has a higher biological value (at least 100%) whereas Casein is only rated at 77% - BCAA. Whey contains more branched chain amino acids than Casein does. Glad that the new studies confirmed Whey having higher MPS during sleep since I gave up Casein bedtime shakes after 2 years and spent the last 30 drinking whey.

[@melvinmcmillen4497]

I wake up so much more rested and alert and less sore after trying this for a week

[@OttoVonBismarck1890]

I have been starting to watch this channel about one and a half years ago, since i started my weight loss and muscle grow journey.. So far I have managed to lose about 20 kg. And I start to get content with my health and physique. The videos are well prepared, very informative and are backed with actual studies from science. I recommend this channel to everyone who try to build muscle and to lose fat! Keep up the great work!

[@Sica1000]

Since 16 months, I eat every evening (at least during the week) chicken as a dinner with potatoes and vegetables. And most of the time, I also take a protein shake (no whey). 28.07.2024

[@BloodSugarS3XMajik]

saw this video after drunkenly eating beef jerky before bed. here i thought i was being a drunken slob, but actually i was being a fitness scientist 😎

[@davidmojica3024]

Great info, thank you for sharing

[@f.k.6151]

Not arguing about the effect of protein while asleep, but, especially when addressing the benefits for older people, a couple of things must be also mentioned: the need for having challenged the muscles that day, preferably closer to the evening, and the need to include fiber with that protein to not aggravate the hemorrhoids the next day.

[@jonro09]

Great video from which I did learn something new re Protein before bed. Thank you for posting 😊

[@pragmatism8147]

I mean, it only make sense that protein before before is beneficial. Your body heals as it sleeps. If protein is present, there's more nourishment, therefore more protein synthesis as your muscles repair themselves. It's kind of common sense

[@CommerGreen]

Yes this video has taught me something new ❤ but I have a question. What about taking bcaa supplements?

[@strange4change_6]

I read in “Men’s Health” some time ago that drink chocolate/strawberry milk after a workout is a beneficial way to get protein without a heavy meal before bed. This helps because some aren’t hungry right after a workout or don’t want to eat a meal before bed and protein shakes may be too heavy.

[@BOOSTEDDUDE]

This is really good information and well put together video. I've been taking protein before bed for a long time and use to try and stick to Casein before bed but it can be more expensive. It's good to know regular whey / WPC before bed is just as affective! I've heard collagen is also good for sleep but doesn't make you tired either.

[@moyortiz6698]

I knew my late night tacos wasnt as crazy idea

[@morrissokoli1323]

haha funny guy xd

[@iche9373]

That’s carb

[@mainstreetsaint36]

Si

[@micahlallison4691]

Your body naturally slows digestion before and during sleep so whey overnight digests probably as slowly as casien during the day or even slower, where slow digesting proteins might come to a near halt while sleeping

[@Realty1776]

Good point!

[@karamlevi]

No. I get energized from whey, which is terrible to feel up when time to sleep.

[@Wabigoon80]

Exactly why I used to eat cottage cheese before bed when I was too skinny trying to gain muscle . it used to work, until I got older the sodium content in the cottage cheese disrupted my blood pressure and I began to not sleep well. UNTIL there became a Lactose free cottage cheese I came upon which has 50% less sodium and 50% less sugar!! Thank you Presidents Choice, for this addition to grocery items! Now I can add cotttage cheese back into my pre-bedtime snack!

[@Surfrz3]

Awesome info, thanks. 😎💙

[@HH99jabar_bdg]

Thank you for the information. ❤

[@DualDier]

Can you make a video about some good foods to help you eat a calorie surplus? I watch your videos a ton and you always say when building muscle to eat a calorie surplus, but it would be awesome if you could make a video listing some good foods to keep you at a calorie surplus while also staying within macros. I find this extremely difficult to do when eating clean.

[@majorphenom1]

Thanks for sharing 🙏🏿

[@rounaksubramanian1686]

Wow this is a very excellent and brilliant video bro telling about this topic of 5 reasons to have protein before bed and keep it up and keep up the great work as always and take care Keep smiling always

[@sebastiankulesza3782]

GREAT CONTENT!!!!!!!!!!!😎👊💪

[@ancu2388]

I do not have time to dig into the study now, but I wonder if the placebo group in the Whey/Casein/placebo study had additional protein earlier in the day, to compensate for the fact that they did not get any before bed, or did the placebo group wind up getting less overall protein for the day.

[@danielbertram]

Amazing video.

[@Bi_Pro]

That's why in india we have a practice to drink a glass of Milk before bed & the reason is same, good sleep, high nutrition, slow digestive so that you don't feel hungry & much more

[@hoseaesp6309]

lol

[@soyJDL]

@@hoseaesp6309lmao

[@olewise1]

Just curious but is it milk from a cow?

[@iche9373]

By saying that you’re stereotyping Indians

[@soyJDL]

@@iche9373 stereotypes derive from truths

[@keithzastrow]

Hmmmm.....I'm still not convinced despite that study. I'm sticking with my casein protein before bed (not whey) because that's what the R.D. I work with recommends.

[@TvXiaomi-c6l]

Nice infographic animated videos also support this.

[@kcjay4303]

To each is own. I get crazy heartburn if I eat to close to bed. If I eat within two hours of bed then my sleep is quite uncomfortable.

[@clementte6948]

well that’s good to know that I can just buy one kind of protein powder instead of two. which I can take both in the morning after workout, and before bed at night time

[@nickbuis3307]

Magic spoon cereal for the win. It's literally just casein and whey protein blend with allulose and flavoring. I'm a proponent of eating just whole foods, but this is literally my exception.

[@ericwillingham6956]

How's the taste?

[@nickbuis3307]

@@ericwillingham6956 For the most part, it seems that my family likes the fruity one, and I would agree with all the rest you really have to try for yourself. They are mostly pretty decent to me.

[@ericwillingham6956]

@@nickbuis3307 O ok

[@AK-rx6hv]

Protein Plus cereal has better macro profile than magic spoon...

[@nickbuis3307]

@@AK-rx6hv that might be the case for you but everyone has different macro goals.

[@willmcgregor7184]

I observed in myself that on days I had protein shake a couple hours before bed I slept Much better. Currently my usual practice and still sleeping much better

[@Tommy_007]

May I ask what you observed more precisely: Was it easier to fall asleep or easier to sleep longer? (Or both.)

[@alexbasha0508]

@@Tommy_007Probably get to sleep easier and STAY asleep better than without taking protein sources.

[@simonvournas5739]

Nice video❤

[@alphabeta8403]

7:00 *Bro science. Fast 16 hours instead, eg, 7pm-11am, eat two solid meals, watch your GH skyrocket, especially if you’re over 35 yo.*

[@theneverending9319]

Sorry but this is untrue.

[@Healthyremediesoptions]

Great video! With studies showing benefits from both casein and whey protein before bed, which do you prefer for muscle growth and endurance? Also, how do you balance protein intake with other nighttime nutrition habits?

[@KatJaguar1122]

I’m in favor of kefir (no sugar added of course) or cottage cheese instead of whey powder. You will get the cofactors. Of course there are natural sugars, but I don’t need to eat a ton of it. Sardines would be great as well, or homemade gelatinized bone broth for the nice sleeping amino acids glycine

[@stephanieilluzzi7355]

I LOVE cottage cheese (Good Culture is my fave) May I ask how much do you eat, and how close to bedtime? Thanks!

[@xdiamonddogx]

Now thats an interesting study, I wanna try that tonight and see if I can tell the difference in my morning workout tomorrow. Lately Iv been wanting to bulk up some more. Exiting times we're living in, no!

[@theeprincess777]

I started drinking a product called body health perfect aminos before bed. I add glycine. I sleep so much better now

[@hermanvera1902]

your honest thanks

[@wmk1161]

thank you

[@Bern_il_Cinq]

Normally I wouldn't order food before I slept but the other day I was hungry and not feeling great so I went ahead and ordered pizza. I ate eight chicken wings and two meaty slices not even an hour before bed. I was surprised but I slept through the night. I woke up pretty dried out from the salt content so I drank maybe 16oz water. Later that day I felt pretty revitalized. It is now my life's goal to eat chicken wings before bed every night.

[@Madblaster6]

Don't do it right before bed. Especially with fatty proteins and carbs. It'll cause indigestion.

[@studiesinflux1304]

Is there a study yet to see what the effect is if you had the same protein but say, late afternoon, to be a bit more compatible with fasting? I’m waiting for a follow up where one group consumes the protein shake before bed and another in the morning or afternoon, but daily protein is otherwise the same), because the protein before bed studies seem to just have the control group having less overall protein for the day.

[@FitinHome16]

Fit In Home Thank you for this tips.

[@Arrowz_88]

When should you take it? An hour or two before? Or just right before?

[@pratap-d2w]

1hr before bed

[@AyushKumar-zd7fi]

Good job

[@007JayP]

I go to gym twice a day and have been having natural sources of protein / meat. My doctor has recently asked me to reduce consumption on meat as it’s affecting my kidneys. My body is lean and I am in my 60s and according to my health checks I am fitter than people in their 30s-40s. I have a balanced diet of veggies fruits and some carbs. What should I do to save my kidneys ? Cut down on protein as what my doctor suggested?

[@musiccocktail1626]

Great VIDEO ~~!!! My friend recommended me ur channel ~!! I just subscribed to you ~!!

[@etiennelouw9244]

I take Beta Hydroxy Methal Buterate as my last supplement in the afternoon, I am going to take an extra Whey protein in the evening now as well.

[@coolnuwan]

One study says Fasting burn fat and another says eat before bed. I am confused.

[@MsBettyRubble]

Do what's best for you

[@TylerCostello]

I eat when I do weight lifting and fast on rest days.

[@jesssbe5point7]

do you need help??

[@jazzappleful]

You can easily do a late fast where you can eat before bed within eating window.

[@christianchauhan23]

❤🤍💙 all your video's mate👍

[@jamesoliverfarrell1797]

Would this work for a meal-replacement shake instead of just pure protein shake? Thanks

[@eduardorayner215]

Were the protein shakes taken with water or milk?

[@adamsikorski9897]

3:41 He said the meme. I fucking can't 💀💀

[@soyJDL]

Tf you talking about

[@adamsikorski9897]

@@soyJDL I can't link it but Google. "Mitochondria is the Powerhouse of the Cell Know Your Meme" Basically, the phrase is typically mocked as an example of impractical information taught in public schools which has turned into a meme.

[@charnelveil669]

Personally, I'm going to start taking Casein and Mass Gainer Protein shakes during the day and Whey before bed to see how that works.

[@dcl505]

I feel horrible when taking casein before sleep, they say there's only 120 calories in it, but when you actually make it and drink it, it feels like it's a 6000kcal baby nutrition, and of course it just boosts fat gain.

[@beentheredonethat5908]

If your working to build muscle and of course recover to train again and grow, then protein before bed makes sense. I dint need to hear a scientist say anything, point blank , bodybuilders and weigjt lufters told everyone this 40 years ago , and for those of us who learned from our elders, we knew this from experience. Even when leaning out, tgere is alwats a lesser calorie or lower fat option to keep the protein in your system. You dont need to eat alot, thats false, and you dint have to starve, you can split your meals and protein supplements spread out to keep something in your system , without adding extra calories to you body. I have a sleep disorder, ive found if i save my calories throughout the day, cut 20 to 30 from each meal and then eat them at the end of the day before bed, id sleep better and longer, plus get amazing recovery and growth , even in my cutting phases.

[@73dustpan]

I can’t sleep well when drinking casein before bed, can’t understand why, strangely I don’t have that problem with whey

[@corykirkland8738]

Can you drink one and go right to bed or should you stay awake for X period of time ?

[@felipearbustopotd]

Would this not be contra to the circadian rhythm? Seen some recent uploads that say - front load your kcals, though having a trickle before bed seems to be advantageous. For some it would mean that their I.F is going to be skewed.

[@relaxgood5214]

One reason why I do not eat anything at least 4 hours before I go to bed. I feel better doing that.

[@bb.cute.channel]

In this video, we learned that we should have a full KFC protein meal before bedtime. 🎉

[@2uneek]

thoughts of L Carnitine?

[@sandraredmond4812]

What about just EAA suppplement in your water ?

[@Meteor-id6ve]

Since I am diabetic I take 2 scoops of D Protein before sleep. Please advise if this is ok.

[@ThaStonedGardner]

Well this is good, cuz I can't find a casein protein anywhere near as cheap as my wheys, so I've just been doing a wney protein shake before bed. Makes me poop before bed too. Not sure if that's a good thing or not.

[@holtrust13]

What about carnivores? If all you eat is protein you can't go wrong, right? And the supplements aren't necessary then right?

[@michaelferriss4594]

Supplements are not needed if you hit your goals without it. Whole foods are the better choice.

[@Bibiznatch]

I play this at 75 percent speed. There's something about a person speaking without many pauses that makes me not retain the info.

[@sonoofgod5]

Makes sense

[@wm4528]

How does this relate to fasting?

[@stephanieilluzzi7355]

@@Jas.1handle So maybe alternate strategies?

[@aneesh8963]

I can pull up a study which shows you should have protien at the start of the day

[@sandraredmond4812]

What about bone broth ?

[@Chris_Richard]

Nectar of the Gods

[@PolarBearXx]

I use my protein whey isolate unflavored I wanna try the casein

[@notanymore9471]

As a skinny guy who always had trouble gaining weight I think two glasses of whole milk before bed helped me put on pounds more than anything.

[@AlexisNoriegaSanchez]

I knew it

[@zaheer795]

hi does wheyprotien isolate increase hair loss and also does it give bloating

[@hiiambarney4489]

Personally, I have MASSIVE issues with bloating. I only consume whey isolate (due to Lactose intolerance) I could not find bloating of any kind. Even if I do as much as look at broccoli my gut expands tremendously so I dunno if this holds up scientifically but it's certainly my point of view.

[@ericlaforge9445]

Add peanut butter to your proteine . Its cheaper

[@aaronpate6617]

2:02 How is it possible for a shake to be calorie free ?

[@LondonBlakk]

Science

[@LouTheVuittonDon]

I can confirm eating 3 double quarter pounders before bed results in my “captain America” physique

[@hanamichi-sakuragi]

tryptophan should not be taking together with proteins. Research about bad effects of intake of proteins together with tryptophan in levels of serotonine

[@racist.mk00]

Where you got stock video

[@CV_iche]

I try not to eat 2-4 hours before bed to deal with belly fat. Can consuming a protein drink b4 bed interfere with that problem? Fasting basically

[@johnzrock]

What about only protein shake?

[@meljona-b4570]

Are there any studies about women?

[@phatmusic]

As I drink my whey at 11pm when I have to be up at 530am for work 😅

[@kingsolomega]

Drinking eggs before I go to bed helps me sleep and not wake up during the night!

[@reverendshy]

What about just taking amino acid supplements?

[@johnutube5651]

Not practical for those believing in intermittent fasting. Eating anything before bed breaks fasting.

[@twk4223]

Finally, buy my whey protein products!

[@ThriveNext]

So Whey protein better than Casein? before bed