Protein powders — especially casein — and low-fat dairy products (which are naturally high in casein) are great late-night snack choices. Research shows that consuming casein protein before bed is a better choice than whey and other popular picks, as it's digested and absorbed by the bloodstream at a slower rate.
Most research supports that casein is the best protein to take at night, due to its more sustained release of amino acids, maintaining protein bioavailability throughout the night.
In conclusion, protein ingestion prior to sleep is an effective interventional strategy to increase muscle protein synthesis rates during overnight sleep and can be applied to support the skeletal muscle adaptive response to resistance-type exercise training.
Eat protein before you go to bed. While you sleep, protein is effectively digested and absorbed, which can increase muscle protein synthesis up to 22% and improve whole body protein balance during post-exercise overnight recovery.
Yogurt, especially Greek yogurt is a great late night snack that works to promote sleep, but also has many other health benefits. It's packed with important nutrients, such as calcium, B-12, and potassium. In addition, it is also full of probiotics; which are 'good bacteria' that boost digestive health.
Dairy products such as Greek Yogurt contain an amino acid called tryptophan, which may help you to feel drowsier before heading to bed. After you eat foods rich in tryptophan, your body converts it into two hormones, serotonin and melatonin, which may promote a restful night's sleep.
Yes, having eggs before bed can help improve your sleep. Because eggs are an excellent source of tryptophan, melatonin, and vitamin D, they can enable some people to experience better sleep. If you struggle with falling asleep on a regular basis, consider having an egg or two a couple of hours before going to bed.
But did you know bananas can also help you sleep? It turns out; this beloved fruit is the perfect sleep aid. It provides several vitamins and minerals that can improve the quality of your sleep. Bananas reduce stress and anxiety, alleviate muscle cramps, and regulate your sleep-wake cycle with serotonin and melatonin.
One such nutrient is dietary protein (PRO). A low-PRO [<16% of energy (E%)] diet has been reported to be associated with poor sleep quality (4). However, on the contrary, results of consuming a high-PRO diet to improve sleep quality are inconsistent.
Recommendations: 25-30 grams of casein protein within 30 minutes of going to bed. A lower level of casein can be used if combined with BCAAs, EAAs, or hydrolyzed whey.
TWO HOURS BEFORE BEDTIME
All bodybuilders can take in 20-40 g of protein. Luncheon meat, a chicken breast, boiled eggs and cottage cheese are good sources of protein at this time. Hardgainers can also take in complex carbs, but should opt for smaller servings than at the last large meal.
Remember, carbs fuel high-intensity exercise like weight training and sprinting, and there's no such thing as "high-intensity sleeping." Fat, on the other hand, becomes the primary fuel source as the intensity of exercise goes down. In fact, when you're sleeping you're burning almost exclusively fat for fuel.
Protein has many benefits and having a certain amount of it before sleep optimizes its advantages. Slow-digesting protein in a bedtime shake prolongs the duration of muscle protein synthesis, building muscles as you sleep. A protein shake at bedtime can preemptively fuel you for the day ahead.
It combines micellar casein, whey protein concentrate and calcium caseinate, fuelling your body with a steady stream of protein all night long to maximize recovery.
Whey protein is the most common fast release protein out there. Whether it's WPC, WPI or hydrolysed whey; whey protein dominates the supplement world particularly in post-workout formulas.
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PhenQ is a popular weight loss supplement brand with an effective nighttime fat burner: PhenQ PM. This supplement can help optimize the three stages of fat burning that take place while you sleep. In turn, you may experience faster fat loss and enjoy a more restful sleep.
B-complex vitamins: These help metabolize carbohydrates, fats, and proteins, activating stored energy instead of letting it turn to fat. Niacin, vitamin B-6, and iron: This impressive trio increases your body's production of the amino acid L-carnitine to help burn fat.