If you've ever wondered how to get the most out of your workouts, the answer might be surprising: while you're sleeping.
According to a comprehensive review published in the journal Nutrients by scientists Jorn Trommelen and Luc van Loon from Maastricht University, consuming protein before sleep opens up uncharted territory in the world of sports nutrition. This strategy not only helps the body recover but also actively builds muscle mass while you dream.
Sleeping Muscle: Missed Growth Opportunities
Sleep is the longest period without nutrition in our 24-hour cycle. Researchers discovered a surprising fact: muscle protein synthesis rates during sleep fall below levels observed even after overnight fasting.
"Muscle protein synthesis rates during overnight sleep are unexpectedly low, with values even lower than those typically observed in the morning following an overnight fast," the study authors note in their review.
What Does Science Say?
The results of the studies presented in the review were impressive:
- Protein is digested during sleep: "We observed that administration of 40 g casein via a nasogastric tube during overnight sleep is followed by proper dietary protein digestion and absorption kinetics," the researchers write
- Protein stimulates overnight synthesis: "Muscle protein synthesis rates were approximately 22% higher during overnight recovery when protein was ingested prior to sleep compared to placebo," the study indicates
- Real results: In a 12-week study described in the review, "muscle mass and strength increased to a greater extent in the group that ingested protein prior to sleep"
- Exercise enhances the effect: "Postprandial overnight muscle protein synthesis rates were higher when exercise had been performed earlier that evening," the authors confirm
Practical Recommendations: How Much and What Exactly?
Forget about the 20 grams of protein recommended after a regular workout. Overnight muscle nutrition requires at least 40 grams of protein. As the authors note: "Our data suggest that at least 40 g of pre-sleep protein is required to induce a more substantial, detectable increase in muscle protein synthesis rates when assessed over a 7.5 h overnight period."
Casein, a slow-digesting protein, was used in most studies due to its ability to gradually release amino acids. However, researchers suggest that "a variety of high-quality animal-based protein sources can augment overnight muscle protein synthesis rates when provided in sufficient amounts (≥40 g)."
Here are several practical options that the study authors suggest for providing the necessary 40 g of protein:
- 2 chicken breasts (176 g)
- 2 steaks (168 g)
- 7 eggs
- 5 cups of low-fat milk
- 3 scoops of protein powder in water
- 2 scoops of protein in 300 ml of milk
Not Just for Bodybuilders
Pre-sleep protein can be an effective strategy not only for athletes. The review authors note: "Pre-sleep protein feeding may also represent an effective interventional strategy to support muscle mass maintenance in the older population or possibly even in patients in more clinically compromised conditions characterized by accelerated muscle loss."
Revolution in Night Nutrition
As researchers conclude, "pre-sleep protein ingestion represents an effective dietary strategy to improve overnight muscle protein synthesis, thereby improving the skeletal muscle adaptive response to exercise training." By combining evening workouts with properly selected protein nutrition before bed, you can significantly accelerate progress in building muscle mass and strength.
Perhaps the most effective "superset" is the one you perform with your pillow.
Source: Trommelen, J., & van Loon, L. J. C. (2016). Pre-Sleep Protein Ingestion to Improve the Skeletal Muscle Adaptive Response to Exercise Training. Nutrients, 8(12), 763.
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