Protein based foods before going to bed can help you get the mass and muscle growth that you are trying to achieve. Some studies claim that a lack of amino acids and protein sources during sleep can cause a low rate of muscle protein synthesis.
Some of the best protein based foods before going to bed are those that have a significant amount or casein protein in them. In some cases when study participants consumed a snack high in protein and amino acids, their rate of muscle synthesis jumped by more than 20% overnight. This form of protein helps prevent catabolic changes and ensures that muscle tissue is not broken down during your resting period.
Foods that may be ideal as a late night snack or a before bed meal include:
Casein protein breaks down slowly and continues to be digested while you are sleeping. This protein is milk based so eating a bowl of cottage cheese will keep any needed proteins and amino acids available to your muscles and prevent catabolism while you sleep. After 4 hours without food your body tissues will start to scavenge and break down muscle tissues for the required nutrients if these are not available, and that could mean muscle loss if you do not eat foods with casein protein in them. The biological value of this food is roughly 85% so it is easy for your body to use. Make sure you choose the low fat version in order to prevent any extra fat from being consumed and stored on the body during the sleep cycle.
Greek yogurt is a thicker and richer version of regular yogurt and can offer a protein punch that is fantastic if you are trying to build muscle and gain size. Greek yogurt contains large amounts of casein protein so it will be released slowly throughout the night. Regular yogurt offers around 9 grams of protein per serving, but the Greek variety has between 15-20 grams of protein per serving. This is the equivalent of eating 2-3 ounces of red meat but without any disadvantages. Greek yogurt is also full of probiotics which help you with digestive health. You can stay healthy and get ripped at the same time when you snack on Greek yogurt before heading off to bed for the night.
Casein Protein Shakes
Casein protein shakes come in many flavors, and can be premixed or in straight powder form that must be mixed with milk or other fluids. As noted earlier, casein protein is a very powerful tool in maximizing muscle growth and recovery, especially at night while sleeping. 8 hours is a long time for your body to go without fuel. Muscle tissues will be targeted and broken down if you do not take steps to ensure that your tissues can repair and grow at night through diet. Using low fat milk will help minimize your fat storage and provide the casein protein source that you need when you buy the powdered form of the product. Shakes that are already mixed can be very convenient and consumed on the go if needed.
String cheese doesn’t offer the same protein punch that Greek yogurt or cottage cheese do,but it is high in, you got it, casein protein. Each string can offer around 7-8 grams of casein protein. Most of these products have low fat milk as the source. Eating two servings of string cheese before bed can be equal to a single serving of Greek yogurt or cottage cheese.
Casein Protein Bar
Casein protein bars can be purchased or made. Eat them as a snack or meal. casein protein bars support your muscle tissues over a longer period of time without food. That makes these snacks a perfect bedtime food for anyone who wants to preserve muscle mass and minimize fat storage. Each version will have certain carbohydrate numbers that should be evaluated though. Carbohydrates that are not burned off before bed may be transferred into stored body fat during the night so make sure you choose casein protein bars with fewer carbs whenever possible. Low sugar and fat versions should be chosen so that you get the protein without any unwanted extras.