Can I Drink A Protein Shake Before Bed?
For a long time, it was a common belief that you shouldn’t eat at least two hours before bed to avoid gaining weight. But like most things, new research surfaces, facts are updated, and opinions change. So where does the opinion stand on having a healthy snack, like a protein shake, before bed?
Well, let’s find out.
May Promote Better Muscle Growth & Recovery
Who wouldn’t want to gain muscle while sleeping?
As it turns out, drinking a protein shake before bed might help you do just that. A recent 12-week study from Maastricht University looked at the late-night intake of protein shakes following weight training and the effects of muscle recovery and growth.
Pre-sleep protein supplementation promoted better protein synthesis while sleeping. By the end of the 12-week study, members also found increased exercise performance, lifted heavier weights, and saw significant muscle growth improvements.
May Promote Weight Loss
If weight loss is your goal, then drinking a protein shake before bed might be beneficial. First of all, the aforementioned muscle-building factors of drinking a protein shake before bed will assist in weight loss. Afterall, the more muscle you carry, the more calories your body burns to maintain them, even while sleeping.
Then there is protein itself. Protein naturally boosts your metabolism because it takes longer for your body to digest. So as you sleep, that protein shake is keeping your metabolism elevated, helping you burn more calories and supporting weight loss in the long run.
But how you supplement a protein shake is also essential. The majority of protein shakes serve as a meal replacement, so if you want to reap the benefits of protein before bed without taking in excess calories, consider making it a substitute for dinner.
However, if you eat dinner early and you go to bed four or five hours later, then a protein shake can work as a sensible late-night snack. That way, you get a snack that not only satisfies your cravings but helps support muscle growth and weight loss.
You and Your Goals
So when it comes to the question of can you drink a protein shake before bed, the answer is yet another question of “What are your goals?” Build muscle? Exercise recovery? Weight loss?
If doing so supports your goals, then go for it. Because as with all things, it should always be about what is best for you and your goals.
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