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How to use bedtime snacking to grow more muscle
I’ve always looked at the models with their perfect, defined abs and toned triceps, and wished that could be me.
But, no matter how much I work out, or how many weights I lift, that muscle tone remains elusive.
It turns out I was eating wrong — or more accurately — not eating at a particular time of the day to spur muscle growth for bigger gains.
In fact, according to new research, the right bedtime snack could be the key to building muscle following resistance training…
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A snack that boosts bedtime muscle growth
It turns out that the time you spend sleeping is not just a good time to rest — but also a unique nutritional window of time to boost muscle gains.
And you can do it by simply drinking a protein shake before bed. Here’s the research to prove it…
Related: 5 ways to ‘shake off’ body fat
One study of 44 healthy men on a 12- week lifting program found those who drank a protein shake before bed (with 30 grams of protein and 15 grams of carbs) gained significantly more muscle strength and size compared to men who consumed a non-protein alternative.
And, according to lead author Dr. Tim Snijders, Assistant Professor at Maastricht University, “Several one-night studies have shown that pre-sleep protein intake increases muscle protein synthesis during overnight sleep in young adults.”
Sounds impressive, but the study was small. So, did it really prove that bedtime protein is key, or is just the protein itself?
Well, the team answered that question too…
They say that since muscles can only grow and repair themselves when the right building blocks — amino acids from protein — are available in the blood, it would make sense that eating protein at night, would allow your body to take advantage of prime muscle building time.
But here’s the thing… a survey of 500 athletes found they aren’t taking advantage of this nighttime opportunity. Instead, they were consuming a total of more than 1.2g protein per kilo of bodyweight across three main meals during the day, but only 7g of protein as an evening snack. That paltry amount didn’t produce the levels of amino acids needed for muscle growth during the overnight hours.
So, it looks like timing and amount of protein matter to grow muscle overnight.
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More muscle, less fat
And, if you’re worried about that extra bedtime protein making you fat — don’t.
A second small study found that a pre-bedtime protein shake actually increased the rate of fat burning the following day — probably due to the fact that protein reduces the insulin response to subsequent meals, which pushes your body to use more fat.
All in all, the researchers point out that not only does bedtime protein not appear to make you fat, it actually increases fat metabolism while helping you to build muscle. Even better, it does it without causing sleep problems so you can slim down and tone up while still getting the sleep you need.
Now the caveat here is that the people involved in these studies worked out. So that is an important piece of the puzzle.
If that sounds like you, and a nighttime snack is your thing, why not make it work for you? Toast your healthier future with a bedtime protein shake and feed your body what it needs to build muscle strength and mass.
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Sources:
- Bedtime protein for bigger gains? Here’s the scoop — Frontiers in Nutrition
By Dr. Adria Schmedthorst
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