7 Benefits Of Drinking A Protein Shake Before Bed
A high protein diet has many health benefits, including building lean muscle. And drinking a protein shake before bed is an easy way to ensure you hit your daily protein target.
But a nighttime shake is about more than increasing your protein intake. I’ll show you the seven science-backed benefits of drinking a protein shake before bed.
Plus, I answer several common questions about having a protein shake before bed.
Protein 101
Before we dive into the benefits of a protein shake before bed, let’s talk about why protein matters in the first place.
Protein is like a building block. Your body constantly breaks proteins down throughout the day and puts them back together.
With a high-intensity exercise routine like resistance training, you break down more protein than usual. This breakdown can lead to malnutrition and tissue loss.
Therefore, getting an adequate amount of protein each day is the best way to build a healthy body. And a protein shake before bed can help you do that in several ways.
Is It Okay to Drink a Protein Shake Before Bed?
Yes, drinking a protein shake before bed is generally suitable for active individuals. This nighttime meal is especially beneficial if your goal is building or maintaining lean muscle.
That means you can drink a protein shake before bed whether you’re bulking or cutting. And there are only a few situations where protein before bed could be a bad idea, which I’ll discuss later.
Who Should Have A Protein Shake Before Bed?
Many people could benefit from adding protein to their bedtime routine. It may be good for you if you meet any of the following criteria:
7 Benefits Of A Protein Shake Before Bed
As I mentioned, the goal of having protein before bed is not simply squeezing in one more protein-rich meal. Instead, several physiological factors are at play, such as protein synthesis and hunger hormones.
So let’s go through each of the benefits in more detail.
1. Increase Protein Synthesis
One of the most significant benefits of consuming protein before bed is increasing protein synthesis. Or the process in which cells make proteins.
To illustrate, Maastricht University had subjects work out and eat the same post-workout meal. Then one group had a protein shake before bed while the other did not.
The protein before bed group had 22% higher protein synthesis and less protein breakdown1. As a result, their net protein balance was positive, while the control group was negative.
Figure 1. Net protein balance with and without a protein shake before bed. Adapted from Res, Peter T., et al.
2. Improve Recovery From Training
It’s important to realize that you must recover from exercise before benefiting from your workouts. And this is where positive protein balance is critical.
Think of it like building a house. Before you start, you first have to dig a hole. Then you fill the hole with a solid foundation to construct your home.
In the same way, your workouts are like digging a hole. And creating a positive protein balance is like filling it in and creating a foundation to build on. Only then can you get results like building muscle or gaining strength.
3. Build Lean Muscle
Another study by McMaster University sought to measure the effect of protein synthesis on muscle building. Again half of the participants were given a protein shake before bed, and half were not.
In this case, the protein before bed group gained about twice as much muscle as the control group2.
Figure 2. Muscle & strength gains with and without a protein shake before bed. Adapted from Snijders, Tim, et al.
4. Increase Strength
In addition to muscle size, participants who consumed protein before bed also gained about 15% more strength than the control group. So again, they were better able to recover from the strenuous workouts.
However, the difference in strength isn’t as pronounced as the change in muscle size, most likely because strength gains are also the result of practicing the lifts and getting more efficient at moving the weight.
5. Reduce Hunger & Cravings
Another less expected benefit of drinking a protein shake before bed is that you’ll feel less hungry when you wake up.
The reason is that protein lowers a hormone called ghrelin for longer than carbs or fat. And, when ghrelin is low, you feel less hungry.
6. Increase Thermogenesis
Thermogenesis is the process of heat production in our bodies. Often, this heat results from things that stimulate our metabolism and burn calories.
When we eat, our bodies burn calories to break down the food. Another name for this phenomenon is the Thermic Effect of Food (TEF), and it can account for 10% or more of the calories you burn in a day.
Since protein is more challenging to break down than carbs or fat, it creates a more significant thermic effect. This extra effort means you burn more calories by simply digesting.
7. Burn More Fat
Drinking a protein shake before bed won’t necessarily burn fat on its own. But, over time, it will help you adhere to a high protein diet.
An increased protein intake helps you control hunger and burn more calories. As a result, you gain better control of your calorie intake.
And when it comes to burning fat and losing weight, calorie balance is king.
Protein Shake Before Bed FAQ
Now you know the many benefits of drinking a protein shake before bed. But you may still have questions about the exact the when, what, and how. So here are answers to the most frequently asked questions.
How Long Before Bed Should I Drink a Protein Shake?
Generally, it’s best to drink your protein shake within about 30 minutes of going to bed. This timeframe ensures you have amino acids available in your bloodstream as long as possible after you go to sleep.
What Is the Best Protein to Have Before Bed?
Interestingly, all of the studies on consuming protein before bed use casein protein. And many experts agree that casein is the best option before bed because it’s slower digesting than whey.
That means you get a steady release of amino acids without any spike in blood sugar. So you can’t go wrong with casein before bed.
Currently, I use Nutricost Casein Protein before bed. I’m not affiliated with this brand, but I’ve found it’s usually the best quality at the lowest cost.
On the other hand, whey stimulates protein synthesis greater than casein3. And that increase in protein synthesis at night results in muscle and strength gains.
Therefore, it stands to reason that you could also have a whey protein shake before bed and get similar results.
Is It Ever Bad to Drink A Protein Shake Before Bed?
For certain people in specific situations, drinking a protein shake before bed is not beneficial. For example, if you have a sedentary lifestyle, having protein before bed could add unnecessary calories to your diet.
Also, you may be better off skipping the shake if you notice you have trouble sleeping when you eat before bed. Your quality sleep is just as crucial to your overall progress.
Does Having Protein Before Bed Keep You Awake?
Some people might notice that having a protein shake before bed makes it harder to fall asleep. This effect may be most noticeable if you have multiple large meals leading up to bedtime, especially those containing carbs.
However, a low-calorie and low-carb protein shake usually won’t have a noticeable effect on your sleep.
Should I Have a Protein Bar Before Bed?
Protein bars are even faster and more convenient than a protein shake. However, protein bars generally have other ingredients like sugar to make them taste better.
As a result, a protein bar is more likely to raise your blood sugar and promote fat storage at night. So they are not the ideal bedtime snack.
Can I Eat a High Protein Meal Before Bed?
You can choose to have a protein-dense meal before bed in place of a shake. This approach is helpful if you run out of protein powder or you want to opt for more natural protein sources.
Before bed, the best foods to eat are slow-digesting protein sources like red meat or cottage cheese. But, again, avoid any simple carbs or sugars before bed.
How Many Grams of Protein Before Bed?
Dietary studies use anywhere from 20-40 grams of protein before bed. But your target depends on your body type, activity level, and fitness goals.
How Much Protein Do You Need Per Day?
At the end of the day (no pun intended 😏), having a protein shake before bed is practical and easy to implement. But in order to reach your fitness goals, you still have to get enough total protein each day.
So how do you know how much protein you need? Well, finding your ideal target can be tricky because it depends on your body size, workout routine, and fitness goals.
That’s why I created a simple Protein Intake Calculator. So you can see exactly how much protein you need to add muscle and burn fat.
With this information, you’re well on your way to optimizing your diet for fat loss and muscle gain. For more tricks and tips, check out my other great content below!
References
1) Res, Peter T., et al. “Protein ingestion before sleep improves postexercise overnight recovery.” Medicine & Science in Sports & Exercise 44.8 (2012): 1560-1569.
2) Snijders, Tim, et al. “Protein ingestion before sleep increases muscle mass and strength gains during prolonged resistance-type exercise training in healthy young men.” The Journal of nutrition 145.6 (2015): 1178-1184.
3) Tang, Jason E., et al. “Ingestion of whey hydrolysate, casein, or soy protein isolate: effects on mixed muscle protein synthesis at rest and following resistance exercise in young men.” Journal of applied physiology 107.3 (2009): 987-992.