Protein Before Bed - Not Bro Science? New Study!
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- เผยแพร่เมื่อ 31 ธ.ค. 2024
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Main Study
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Getting protein before bed, or even eating anything before bed, has never really caught on as a common strategy for muscle growth and adaptation. Interestingly, the research shows quite a consistent benefit in doing so, but the issue is not the consistent outcomes, but more so the lack of abundant data.
Fortunately, another study has come out on the topic of pre-sleep protein ingestion that can further elucidate its fitness benefits. And what the researchers discovered here might actually tell us something else that might be just as important. Let's check it out!
Picturefit on TH-cam! I share some of my health and fitness tips with you. Come check out our content! New fitness topics on a weekly basis. Want to learn about more health and fitness topics? Ask it in the comments! Learn all you need to know and what to do at the gym. Learn about aerobics, strength, hypertrophy, power, and endurance!
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Any information in these videos should not be taken as personal healthcare advice. If you have questions about your health, please speak directly to your personal healthcare professional. #cardio #gains #lifting
Man it would be awesome if u make 1 ultimate program with the provide most significant gains scientifically possible. With exercises, time of exercises, diet, sleep time and etc.
The Holy Grail!
That's really unnecessary to be honest. The basics of working out hard enough, consistently, with "enough" protein, nutrition and rest, is going to achieve 90+% of what is possible. If you need better than that because you intend to step on the Olympia stage or something, then you're going to need a lot more than a program from PictureFit.
Plus, there are too many variables and far too much difference person to person to really be able to create that ONE BEST PROGRAMME. What is best for one person might be mediocre for another.
We really do obsess over getting it perfect, and so miss out on good enough. As Joey said, consistent training and diet over time will get you 90% there. You don't need to worry about that final 10% until you've been at this for a very long time.
If you aren't an athlete then the one that you can stick to is the best for you.
It’s called pull ups deadlifts bench press squat. Dips military press . Row
🎯 Key Takeaways for quick navigation:
00:00 🌙 Eating protein before bed is a topic with limited scientific consensus, but a recent study sheds new light on its potential benefits for muscle recovery and growth.
01:25 🥛 The study involved 36 healthy young men who consumed either whey protein, casein protein, or a placebo shake before bedtime, following endurance exercise.
03:16 💪 Whey protein led to sustained amino acid levels throughout the night and outperformed casein in both mitochondrial and muscle protein synthesis, indicating its potential as a superior protein supplement.
04:42 📚 While this study suggests the benefits of pre-sleep protein consumption, it's essential to consider it as one pieceof evidence, and individual preferences and goals should guide protein intake timing decisions.
thanks mate!
Gg man
legend
So all in all start cranking shakes before bed
Love you brother, time is money
This study is really lacking. There should have been an additional group that consume 0g protein at night but consumed the same protein overall during the day as the groups taking the protein before bed
That's what I thought.
@@katn1952 me too
Yeah the objective of the study wasn't so much night consumption but whey Vs casein. The author of the video is misinterpreting the results.
Exactly, any calories before bed can interfere with the quality of sleep.
A protein shake before bed should be a last resort if you didn’t match your daily protein intake regarding your activity or if you are a bodybuilder that constantly needs to eat.
I think the real study that should be done here is how much a protein shake impact the quality of sleep.
The stories of competing bodybuilders waking in the middle of the night to eat and go back to sleep are well know, and that it works. But these strategies to build muscles doesn’t mean they are healthy for the average person.
@ilneromiele126 also the pros tended to workout cardio in the morning fasted, food after, sometimes a nap, more food and then training etc.... many bodybuilders and pro athletes would have naps during the day. So many would wake mega early to eat but like Eddie Hall, obviously strongman, he'd wake early say 7am, have a huge meal then go to bed for an hour or so.
Really should've had 2 groups take the same proteins 6-8 hours before sleep to see how much it had to do with timing vs simply the added protein bolus.
+45g is a really big difference for endurance athletes who might be around 120g baseline or less.
What is the problem with just adding 45g...? Swap out other macro, no big deal
What @@Jacob_S13 said. None of this should no way be taken seriously as workout and nutrition advice, it's just entertaining the data taken from a sample population that shows correlation but in no way is advocating that there is causation. Find what works best for you personally through trial and error and stick to it.
yeah, it was pretty poor study design imo
Feasibility and cost of research. There's dozens of ways in which each study could be improved, but the cost associated with recruiting another 12-36 people, locking them in a lab, collecting the data, doing the analysis, etc. is massive. Any study can only ever answer a limited part of a larger question, all research has limitations. And they are often set by the budget that a team has available. The grants necessary for really large studies are rare, so most labs have to do smaller trials.
As far as nutrition studies go, this seems to have been done fairly well. Well-controlled so you can have confidence in the results. Low risk of bias seemingly. Small scale, but that's always the case. Later meta-analysis and systematic reviews can correct for that.
@@lucasseuren4180 You're trying to justify a shitty study by saying that producing a high-quality study is hard. Yes it's hard to make a good and thorough study. That doesn't change the fact that most research is dog shit and doesn't produce definitive results
Interesting, but the numbers in this study don't seem to add up. The fact that this study had the placebo group consuming less overall protein per day (like 45g or more difference) means it's a pretty trash study with poor controls. It was also conducted using a carb, fat, protein diet ratio of 64/24/12 which is pretty freaking terrible to begin with. A 2000 calorie diet would result approximately 325g carbs, 56g fat, and 50g protein (edit: initially I copied the wrong numbers; these are based on 65/25/10 because my calculator didn't support the values in the study), then the experimental groups added 45g protein with the shake. That is not enough for the daily minimum protein intake recommendation.
Additionally, the study says the participants consumed 1.2g protein per kilogram of bodyweight, but that would mean the participants weighed like 66lbs based on what they fed them. Something doesn't add up here. With such radically low protein consumption, then that in and of itself could be contributing to why the synthesis rates were so similar.
Finally, we would really need a somewhat lengthier study looking at equated protein intakes that compared a protein shake at night versus having an earlier point of stopping eating. We already know eating too close to bedtime interferes with sleep quality, and your other hormones like human growth hormone can be affected as well. This could mean the net effect on overall health may be different by consuming protein throughout the day, but giving yourself a rest period before bed, during sleep, and up to breakfast.
Overall, this was a poorly conducted study with very poor controls that failed to measure apples to apples and has some concerning math that doesn't add up.
+1, I was just thinking about the benefits of intermittent fasting and how this is going to make it much harder to get those.
Agreed, this was a stupid study given that total daily protein intake wasn't equated between groups.
Well spotted!
This !
how did you get 2000 calories from 106 carbs, 17 fat, and 20 g protein? that would only be 657 calories. I think you did your math wrong
The study literally states: "Casein and whey protein ingestion did not differ in their capacity to stimulate mitochondrial and myofibrillar protein synthesis rates." What are you taking about in your video?
One leads to more gain than the other, and overall it's better to consume a protein shake after an endurance training and before going to to sleep than not. That is his point.
@@amedeobuttaci3105 the study clearly states thete is no difference in gain between whey protein and casein protein ingestion.
@@The-Spanish-Inquisition540The study shows the human body's response for protein ingestion before bed is the same (both increase in muscle synthesis). Immediately followed by this line, there are test results that indicate the difference between them. So op is correct, whey is better than casein if you want to build muscle.
That is not what the results showed
@@The-Spanish-Inquisition540 whey=+37 vs casein =+18…maybe you should watch it again
I really like that you added in the detail of what could be wrong with the way the study was set up. Most people won’t do that
Brought to you by the society of protein farts trapped under the bedsheets.
You are the reason why the new generation is fkt
Hahaha my wife sometimes wakes me up. Luckily it doesn't happen too often. But I can remember at least 1 time that I farted myself awake. The fart was so lonnnggggggg😂😂😂
@@StMargorachwhy tf would she wake you up? it’s involuntary. 😂
@@anthonyfletcher8053 outrage :p
I mean ,if are would fart a 10 sec long fart ,(which would be amazing for a 50kg Thai woman ) she would be awoken by massive laughter :p
@@StMargorach your wife's farts wakes you up? Am i reading this right?
Personal anecdote here: I overheat big time if I have protein too close to bedtime. That loss in sleep quality isn’t worth the marginal benefits of pre-sleep protein imo. I also know that I’m not the only one who experiences this. BUT, if it doesn’t hurt your sleep it could definitely be worth considering.
1) go to sleep earlier
2) take the protein an hour earlier.
Don't make this difficult. Its not rocket science.
Dude omg I am literally the same way. Thermic effect going crazy as I'm drying to doze off LOL
Wait. Is that why I'm burning up all night and waking up sweaty and dehydrated even though I have the fan on me ?😂
@@lilmario0 Could be a part of it if nothing else. Experiment and see if cutting off protein 3-5 hours before bed makes any appreciable difference for you.
Turn your ac down, lol
Shouldn't the control group have consumed whey during the day instead of before sleep to make the conclusion that the timing is relevant for muscle protein synthesis?
There are already studies about protein timing, 1 or 2 hours after the workout. It isnt the main hypothesis there
@@yakubyilmaz3506 what are you talking about? The title and conclusion are literally about the timing (right before going to bed)
@@gasparsigma Its to different thing, don't focus on the word timing.
What you are referring to is the timing of protein intake after the workout, hence why you asked shouldnt the control group take whey during the day, because we workout the day and should take protein 1 or 2 hours past the workout.
The video didnt state the study very well, but its about one of the functionality of sleep thats being discussed. The study asked how sleep can contribute for muscle building and not when to take protein even tho it also answered that question unintentionally.
The body repairs itself during the sleep, so they wanted to know the impact on muscles. Sleep also repair muscle tissues, and will absord every protein it has to do it, while being out of the typical timing of 1/2 hours window after the workout.
Please watch the damn video before commenting this dumb shit
Protein shake and a toothbrush with toothpaste before bed? Nah. Protein shake and toothbrush with canned tuna paste is how I roll.
lovely breath i imagine
Don’t forget garlic bread right after
This gave me an idea of protein toothpaste 😂
Something smells fishy....
Anchovies paste is better
We need total daily protein equated across all groups for better results
I’ve realized that I cannot have a protein drink before bed. I have the absolute worst sleeps. I wake up to pee, sometimes more than once, and because my body tries to stay asleep, I end up fighting the pain while sleeping and eventually wake up in a pool of sweat induced by the pain. I’m also then not hungry in the morning. I feel optimal when my last protein (actually,food in general) is consumed at least 2 hours before bed. Also, I find that solid protein (like a chunk or can of salmon) is superior to a protein drink as it has more than just protein to offer.
Also, if you’re aiming for optimal health, we need to understand that focusing on muscle growth alone is not ideal. We must not forget about our bones, joints, and skin. We also need to give our digestive systems a rest, and let the body focus on repairing and building other functions.
In the end, get your protein, eat all the macro and micro nutrients your body needs, get good sleep, sometimes train for endurance, and other times for strength and size. Don’t forget stretching sessions! If you focus on balance, 2 years will fly by and you’ll see yourself in the mirror and think “Dayum boy, you lookin’ fine”.
Balance my friend, it’s all about the balance.
Not being hungry in the morning is great when you're intermittent fasting though. It makes it much easier to have a late lunch
protein shakes don't have taurine.
@@cryptostormer2512 who said it does?
@@WadaMalone on the surface, perhaps, but controlling your hunger while fasting is part of the game.
@@cornsmithjewels sure ok
Dan John’s Mass Made Simple program has you experiment with different protein timing (before bed, upon waking, before workout, after workout) and the before bed shake seemed to have a huge benefit for my recovery. Ran the program twice, had the same ah-ha moment when I added the shake before bed. So for me, no further studies needed. :)
Best way to operate. Self experiment on yourself and pay attention to how you work. Grab a notebook and pen and journal what you did and how you felt.
People love to latch on to studies without knowing that studies are rife with corporate bias, mistakes, and many are just outright fraudulent. Not all studies are bad of course, but enough are that you can't just blindly trust a study.
Medical science journals is a corrupt industry unfortunately. Great video that explains this is 'Gamers vs Scientists' by Upper Echelon.
whey or casein?
@@sgill4833 While I love myself some whey protein, my guts aren't down with the dairy anymore. First time I ran the program I used whey isolate. Second time I used a plant-based protein powder. Hard to get as much protein per shake and not make it taste awful, but it still did the trick.
This is why I drink milk instead of protein powder it’s the same thing but naturally 80:20 Casein to Whey and a load more nutrient dense!!! And cheaper than powder!!!
As a “hardgainer” I hired a trainer for a short period of time back when I started lifting. Dude had his ifbb pro card and a degree in nutrition. Told me always drink a Casein shake before bed. Most of your muscle tissue synthesis happens in your sleep and casein is the slowest digesting protein. It ensures that you will have adequate protein for muscle growth all night long. I hated drinking it and obviously that was 1 out of 20 parts of the diet he gave me. Whatever he told me to do worked magic though, I went from 160-180lbs in 4-5 months with almost no fat gain.
Same I gained like 20 pounds of lean mass since I started using casein before bed. I also use a mass gainer mixed with protein and creatine, all my body needs in one giant tube lol.
What else did he tell you to do in summary. Work to exhaustion? Protein fat and carbs how much per pound etc?
@@etcetc3800 I knew my way around a gym but was no means an expert. My workouts were 5 days a week, starting with low weight, high volume generally 4-6 10-15 rep sets focusing on mind muscle connection and absolute perfect form. I started at a very comfortable weight range and added 5 lbs each workout. Carbs were essentially unlimited, protein just aimed for 1 gram per pound of body weight. His diet was really good. When we started he asked what I normally liked to eat, and just built a week long diet plan based upon foods I liked where each meal from any day could be swapped around with any other day so you never got bored and still hit macros but it was also simple. Also cut out drinking and tried my best for 8 hours sleep. Only supplements were creatine, vitamin D, Omega 3 and just for me personally some collagen because I like it.
Grant us more knowledge oh wise one
Thanks for sharing your tips to this fellow hardgainer
To me it is a must to eat some protein before bed because no way I'll sleep otherwise. Plus I tend to wake up feeling less restex when I don't. Maybe if I eat more protein during the day it would amount to the same result but I happen to like my bedtime snack.
I think the key factor is that the subjects started exercising 2 hours before bedtime, and it's not clear if they ate afterwards or just had the shake. So the "scientists" tested what type of protein is more beneficial right after a workout and the sleep phase is irrelevant for the result in my opinion.
you are right
Maybe they wanted to monitor during the best phase of MPS which is sleep?
i agree w you. anabolic absorption should be the goal of the test not which protein is absorbed the best while sleeping lol
I would search it up since your are making a statement with unclear information
Except that the exercise is more cardio than resistance (the exercise was endurance cycling at 60% capacity), and sleep is when more anabolic activity tends to take place.
Which is a long way of saying: I'm not sure the scare quotes around the word _scientist_ was justified.
So basically protein before and after everything
3:21 LOL if you zoom in... The placebo group had a spike in leucine concentration also hahaha
Anecdotally, I work a physical rotation job where my protein quantities and quality is weak.
Every year I tend to get tendonitis from the rigors of work. This year was no exception. I also am much more tired when I get home and take a long time to recover.
These past few shifts, I said screw it. Paid the extra money, and shipped over whey protein powder and a shaker. Because I work 12+ hour shifts, I didn't want to lug a protein bottle around with me that would be difficult to clean at the end of the day.
Because I work so long, I tend to work, clean up/shower shave etc, prep for the next day, and go to sleep an hour after work.
During that period, I started adding the protein powder drink (two scoops) about an hour before bed.
The results are astounding. My forearms didn't receive any new damage during my last few shifts. I started losing weight (keep in mind, my diet was the same but with the additional calories of adding the protein shake). My muscle mass in my forearms has increased to basically the same size they were with inflammation -but without the inflammation- and Im feeling less tired throughout the day.
I'm all about the night time protein shake these days. I'd even recommend taking a psyllium husk supplement prior to the shake to ensure proper digestion. (Nobody wants to wake up in the middle of the night to take a protein shit).
The video provides insightful information on the benefits of consuming protein before bed, challenging previous beliefs and shedding light on its potential to enhance muscle recovery and adaptation. I am grateful for the clear breakdown of the study's findings and the presenter's engaging delivery style, making complex scientific concepts accessible and actionable for viewers.
I’ve been a “Greek yogurt before bed” loyalist for years now. I’ve been suboptimal all along?!
I’m with you on that one. No, we’re not suboptimal. The participants in the study ate much less protein than the recommended amount for muscle l-building. Eating more protein throughout the day should “level the playing field” between casein and whey. The fact is that casein is an amazing, very high-quality source of protein, and Greek yogurts are always a safe bet. Plus, they taste amazing
The only protein well absorbed on dairy is casein specifically. Cheese is the one that contains the most
Brushing within one hour of eating can (eventually) damage your teeth.
Try the actual yoğurt, the Turkish one without all that sweet.
@@BurakBALDAN-y2j The greek one isn't sweetened, and is better than the turkish one. The reason greek is prefered is because they drain it so it is thicker without extra fat so more protein per serving.
This is the whey
Yes it is, guey
You are the only fitness youtuber i trust ngl love you g
😂😂 dude only talked about one study. Very sub par compared to other fitness youtubers who will review stacks of peer reviewed studies on the same topic and bring on scientists currently doing research in the field and interview them
With the amount of people in the world strength training and weight lifting why are there not more studies?
$$$$$
There's no profit in it. Think about it economically.
But the subjects did the exercise very close to their sleep, so whey makes sense for post workout. If someone woke up in the morning and worked out, would that affect it? Would love to see a study recognizing a possible change in workout time.
LOVE YOUR TONE; WELL MANAGED VOICE, ADMIRABLE PRESENTATION!! 😇
2023 is the year of “the bros were right all along”
The only difference is that that they don't focus on the whole body so they don't look super impressive due to chicken legs.
@@themasterofanalyticsandwie1342the people who actually fell more the skipping leg day meme are dumb
No not at all. The failure study was one study that has been duplicated that goes against most of the other studies saying failure doesnt cause more growth. The real answer is its probably genetic. Exercise science studies are a joke wirh to many condounders. Also a lot of these srudies dont control for calories and macros beyond self reporting which is basically a joke considering that most people cannot do any tracking of calories with any real accuracy. In fact one study in a metabolic word showed many people under track there calories by over 100% if they said they ate 1100 they ate more than double in actuality.
Personally I’d like to see the placebo group still have a protein shake of 45g but just not before bed. This would have equated for possible extra calories / extra protein? Might not be that protein before bed is good but excess calories is good!
WOWSERS.. 🤯
I just saw this video for the first time and I EFFIN’ love it. 😍 Your videos are informative, funny, and that little gym guy is the best with his exaggerative expressions! I love how your videos are science based, with a touch of silly sassy sauce. I can’t wait to veg out to your channel.
KEEP IT UP! 👍🏼 LOVE IT! ❤
The subjects in the study performed cycling (endurance-type exercises) for 60 minutes. The muscle fiber used to calculate growth was the vastus lateralis. I believe that although cycling can provide a stimulus for growth of the quadriceps, a better stimulus would be resistance type exercise. I am not fully convinced that whey in superior to casein based on the myofibrillar growth numbers specified because the stimulus from resistance training would undoubtedly be higher than endurance training. This change in stimulus (both intensity and duration) may change the amount of muscle protein synthesis and thus the size of the vastus lateralis. I am having difficulty accepting that long digesting protein is inferior to fast digesting one when we have data that shows that distributing protein across the day is better than concentrating it (2 meals per day is worse than 5 meals per day if protein consumed per day is the same.)
If someone has more data/thoughts on this or if you see any issues with my reasoning, please respond :)
5:17 Wait.. wait.. wth lol. It's pretty bizarre to me that they didn't equate the protein intake for all groups. I guess I can find that apples have a higher blood glucose spike than milk chocolate by giving one group 10 apples and another one a single hershey's kiss lol.
I know the point of the study was to compare the types of protein but still, the data from the placebo group doesn't really work as a base anymore, does it? Which is kind of the point of having a placebo group lol.
My problem is the act of digesting protein, not an easy job, while you sleep can disturb your sleep, or create lower quality sleep. unless you are a pro bodybuilder (Ronnie Coleman would get up at 1:30, every morning, and down a brotein shake) the juice probably isn't worth the squeeze
it gave me more questions then the answers. Why did they drink carbonated drink? Why was their cardio session so close to the sleep time which is not advised (or am I wrong) ? And, as others said, will it make the difference if protein was consumed not before bed but at other time of a day
Really interesting video, did not expect that
thanks for the bro-science picture-fit, i always had non-conclusive but strong reason (with some evidence) to back whey protein being roughly the same as casein despite the different ammino complex of teir make-ups.... still though i'd rather slam a steak or burger before bed over shucking back a 2nd protein shake haha (actual food always wins but i get this is for late-night maybe keeping the calories low depending on the protein powder)
I wonder for weight loss if its worth doing this and producing insulin so late at night. If u aim for a 14 hour fasting window. That could make the first meal the next day hella late
Id hypothesize the reason casein doesnt trigger as much MPS is because the slow dogestion means it doesnt as effectively pass the threshold amounts of things like leucine and isoleucine and fails to trigger as much MPS. Cesein also apparantly has a relatively low leucine content compared to whey.
That seems like a reasonable explaination. I get the reasoning behind the hypothesis that casein would be better than whey at night for MPS but it seems being slow digesting may be negatively associated with MPS in this case. I do wonder though if there was a group who consumed a mix of whey and casein would have fared.
Don't we already have some proof that the amino spike is more important than the duration of the stream? Also, the absorption is still slowed by the rest of the meal in the stomach.
I thought the myths around casein were already debunked...
What was overlooked was the digestibility casing as a complex protein hard to digest while sleeping
might be a factor but my bet is on the different BCAA content.
This is only one study. Another study found that casein worked a little better than whey, in the long run.
Super informative! Thanks PictureFit ❤
Ill be sure to keep getting whey over casein💪
We appreciate you collecting the research so we dont have to 😊
Iv always heard that going to sleep after eating affects your sleep because your body is putting effort into digesting the food rather than resting. Therefore would there be a negative side of the coin for drinking a protein shake before bed?
Do the benefits of the extra protein outweigh the risk of lower quality sleep?
I also read that sleep after eating is actually better since ur body now can focus ALL energy into digesting ur food since u are sleeping and doesnt use that much energy(resulting in an overall better and efficient digestion)
Dunno which 1 is right tho
@@kiro253 ye that sounds fair but personally, I'd choose sleep over better digestion.
For health or muscle growth? Probably healthier not to do this but as far as building muscle if you don't have amino acids coming in then your muscles will just break down all night no matter how good your sleep is. You may recover but you have to steal amino acids from other muscles to do so leading to a net loss in muscle.
@@McCarthy1776 Great answer
I buy this. When it comes to carbs, slow digestion wins every time. As a new diabetic, I've learned this practically as well as theoretically. But protein isn't processed the same way in the body that carbs are. I don't see any reason why a spike in blood protein would carry any relative negatives with regards to absorption when compared to slow digesting casein, unlike sugars versus complex carbs.
Well whey protein have double the insulin response then casein, these elevated levels dissipate slower and then dip below placebo levels at morning were casein stay stable. This also mean more whey protein is converted in fatty acids and stored as energy - fat. Also his previous study conclude animal protein have better results then plant based a advice to increase the intake to have similar results. Basically contradicting this later study here.
Never go to bed (sleep) with any kind of undigested food in your stomach. Much of the body's cell repair mechanism happens while we sleep. If we sleep with undigested food in our stomach the body's energy is diverted to digestion and cell mitochondria regeneration is delayed or ended.
Absolutely brilliant presentation ! 😆😆👍👍🙌🙌
I suppose that cuz we can drink warm milk before bed instead of casein, but l have no idea about instant absorbing things to alter with whey protein, and as I know having both of them will lead to a better result.
An increase in myofibrillar FSR isn´t telling us whether that actually translates to any more "gains". Could just be data that is measurable in a lab, but not important in real life application
This is another good point that gets lost. MPS rates are interesting to look at but don't necessarily mean what people infer that they mean.
Did the study use whey concentrate or whey isolate protein?
Your gonna fart up those sheets all night and it most likely is gonna keep you from getting a good night sleep
I never invested in Casein protein because I felt like it was a rip off for something you consume purely before bed. You could easily spend it on wholefoods like cottage cheese or have a shake of whey protein before bed which is just as good.
Maybe a stupid question, but how do researches take blood samples during sleep? And does that not affect sleep?
Dude I had the same question! Like do they have the needle already inside while the subject is sleeping?!?
if you’re in a deep sleep i highly doubt you’d actually feel the needle, let alone feel it enough to wake you up
You just get hooked up before falling asleep it's pretty standard in hospitals to be connected to some fluids in vein same can probably be done to draw blood although i'm not sure how they did this
Imagine a sleepy technician forgetting to close the 'tap' when drawing the blood. lol
Although there may not be a group who had 0% protein it is good to know that there is a difference between casein and whey. This alone shows that protein shakes are good.
Besides the bloating from the shake during the night/in the morning, this works well
The comparison is like: you win, but at what cost? It's not just about muscle protein synsthesis, the problem with fast systhesis is that your body will be much more active when sleep. Some will find really hard to go to sleep because of drinking whey, just like sleep right after running rather than read a book or watch movies. We want to utilize sleeping time as much as possible, not overuse it. If you comsume enough protein at dinner time, your muscles will be just fine. Casein is just best if you train really really hard, and whey is best 1/2 hour before traing (if y dont eat enough). Apart from that, whey/casein are just protein supplements, for those who dont eat emough or want a quick solution.
5:18 Feels pretty significant though? That said, i don't know why, but i dream more and get much more vivid dreams when i take a protein shake before sleep. I'm assuming that could be an indication of better sleep quality.
Problem 1: we also need a group with regular food containing 45g of protein (it is not about the source of protein, it is about quantity). I bet that the "regular food" group will do the same for MPS, aka just be sure to have a high-quality protein dinner.
Problem 2: Total daily protein intake in the whey & casein group is 1.8 g/kg and only 1.2 g/kg in the placebo group. If they did match the total daily protein intake, MPS would be also higher in the placebo group.
There is more to it than which gives you more protein stuff, though. Casein’s slower effect helps you stay filled during sleep.
i think the theory was that amino acids can't be stored. which is not true because every cell is a very tiny storage room. therefore the whey protein is not wasted.
in 34g of casein there are 5g of BCAAs ==> 14,7% and in 24g of whey protein there are 5.5g of BCAAs ==> 22,9%.
the BCAAs are needed to start protein synthesis. from that point of view this could be the explanation for better protein synthesis.
something to think about: beef protein has about 30% BCAAs.
400g organic ground beef is around 4,5€ and contains about 88g of high quality protein with 30% BCAAs. not bad, right? i eat it raw with some salt.
All this study shows is that consuming whey protein leads to muscle gains. What they need to show is whether or not consuming protein prior to sleep is superior to consuming it during daytime hours. They should have included a group that consumed whey in the daytime, or perhaps even more interesting, have half in the day and half before bed, then have them switch midway through the study and see if there was any difference.
however this study does not make it clear that the trigger for increase protein synthesis was the endurance training itself, or just sleep. In other words, would the findings be equal hat the subjects not trained before sleep? Both muscle and mytocondrial protein synthesis is expected after a training session....
Well first of all, the placebo isn’t a control if they got less protein per day. They should’ve had a diet with an extra 45g throughout the day. That alone would remove the need for a second group with morning protein for example. The results could be from purely more protein.
What gives me some doubt is the suppression on growth hormone and disrupt sleep cycle when eating before bed, it's well known that having at least 3 hours of having not eaten before bed is better for good sleep cycle
They should added metamyosyn protein cuz it's a combination of where and casein It would've been interesting to compare the concentration levels of metamyosyn protein vs each type of protein seperated
Protein shakes are garbage compared to real food
I love eating greek yogurt before bed it keeps me from wakeing fir a mid night snack or feeling hungry before bed its basically desert with a little fruit.
Wow, This study is suprising on many levels
Whoa! Very interesting findings there. Whey is so much cheaper and has better flavor options, too. My final protein snack is usually plain Greek yogurt with a scoop of casein and a little milk to get a decent consistency. But for now I'm using vanilla casein and I squirt a bit of water flavor enhancer (Cherry Starburst my favorite right now) just to make it more tasty.
Whey cheaper?
You’re not a baby cow. LMAO. Try plant based proteins.
@@AaronVets cows are herbivores 🤷
Mooooo
I have been drinking almond milk, peanut butter and casein/ whey protein every night for 10 + years. I am still alive and have a decent amount of muscle. I hope to keep this muscle as long as possible.
"I am still alive"
That´s one way to look it...
ok
Before I even consider reading a study, I always look at the back page and see what the p value is. If p-value is less than .05 then it is a valid study meaning that it is 95% accurate. Otherwise it is just a studying usually put out by any industry to convince people to buy their product!
Of course whey is best. But do I take it in the morning or the evening?
Whey has a much bigger insulin hit than casein and if it ends up being similar then whey loses at night because I want low insulin levels through the night. So the study might actually miss the point of the reason casein is used over whey at night. Otherwise I use whey over casein during the day. If you aren’t worried about fat metabolism then the study reinforces what we knew all along whey is pretty much king of the hill. And that huge spike is actually wanted just after a workout. I wouldn’t reach for caesin in that case.
They did not include a group which took an equal number of Calories without protein. They would probably also gain more than the placebo group, but less than the casein group. A good hack is to get a 10 pound bag of unadulterated whey protein (no flavors or additives other than lecithin) and blend it with low fat cow's milk for before bed. Pure whey isolate is much better tasting, cheaper and healthier than the foul tasting expensive polluted stuff. Milk has 0.8 g casein per oz and 0.2 g whey per oz. Milk has carbs and fat so your protein is used as raw material instead of for energy.
2:00 just eat 200g of chicken instead of drinking whey and you also have a slow release protein...
It depends how each person feels about this. Personally I got poor sleep when I tried this, and did not feel good going to bed. My body just hates digesting late in the evening.
try consuming it slowly in the span of 30 minutes before sleeping instead of just chugging it
Just eat one cup of cottage cheese and 4 soft cooked eggs. Add some pineapple slices in the cottage cheese.
Casein is in cottage cheese and easier to digest.😊
My only problem is that when i drink whey just before the pillow ... i have bad sleep, i creased time to fall asleep and very shallow sleep overall, probably due other performance nutrients in the mix.
Casein might perform better at higher doses, since that 45g of whey is largely absorbed in a couple of hours and you should see almost zero benefit from increasing it to, say, 60g whey. On the other hand, a slower-digesting protein would be able to maintain its (lower) peak saturation longer and see a larger relative benefit from upping the dose.
But honestly, I can't imagine that'd close the gap with whey.
I'm not sure if this study really highlighted the difference of effect of ingesting protein either before bed or at different times a day. The independent variable for this study was protein consumption and not time. It would make for a good study if the same protocol were done at different times of the day.
The study, though not conclusive due to its limited scale with only 36 participants divided into three groups of 12, primarily serves as an initial exploration. It indicates potential findings, suggesting the necessity for a more extensive trial to effectively demonstrate significant differences. As it stands, this is best regarded as a preliminary investigation rather than a definitive study.
This seems to follow basic logic too. Exercise damages muscle tissue, and sleep is when the body is most aggressively growing and repairing tissue, so it makes sense that it would be useful for the body to receive a load of protein before going on thos 8-9 hour fadt.
I have been combining a scoop of whey with a cup of Greek yogurt right before bed for a couple years and the results have been great. Give it a shot guys. Tastes pretty good too actually.
You go to gym in the morning?
End of the day workout guy, added a protein shake after workout, no jelly legs the next day (overall, same protein intake). Vastly improved recovery but I would recommend protein and a bit of juice after a right after hard workout, not specifically before bed unless you actually workout at the end of the day (I sleep great with this routine but I know people who do not)
As always a great unbiased review of the science.. This would be my question and what Id like to study. How far before bed should you have the protein? How much will it change if its 2 hrs before, 1 hr before etc?
I wonder if it has to do with Slow Wave Sleep vs REM. My understanding is that the last and most important part of sleep for the brain is the REM in the last couple hours, but I thought I heard that SWS is more in the first 3 or so.
This study said nothing about pre-sleep protein. Since all groups ingested pre- sleep we cannot say anything about the timing of protein ingestion. The only thing it says is that whey may be better than casein and that any protein is better than no protein.
Umm how did they track the subjects calorie intake? Because if they don’t all have the same calorie intake, or at least track it, then the results can be offset and the study is null.
I'd be interested in knowing how they took the blood samples during sleep without disturbing the sleep. Even having a stint in the arm disturbs deep sleep...at least it does mine.
doesn't consuming food right before bed, decrease the amount of REM sleep during the night (which is when muscle's are built (if I'm not wrong))
how does this affect your insulin resistance over time?
should not be a problem. if you cut out bad artificial sweeteners and add some fiber, you could get a good GLP-1 output from the L-cells which lowers insulin resistance.
Thanks for the video! Keep it up
I have been consuming protein shakes for over 30 years. Casein shakes have always tasted like chalk to me thus have always resorted to whey protein instead for the bedtime shake.
How did the protein shakes effect their sleep quality?
What I got from this is take casein in the mornings, and whey after work outs, casein on non workout days and whey on workout days. why whould you need whey insulin spike in amino acid on non workout days. Casein is fine.
Wow, thanks for sharing science with us. 🔥
But type of which whey protein was used in the study? WPI or WPC? Their absorption is very different.
I ve used whey protein before bed weather i was working out or not. The result , a very good and restful sleep. I dont know if the result would be the same if i had taken the protein in rhe afternoon or morning. I dont know that this might works on me because my nutrition is bad (not taking the recommended protein grams from food.)
I agree with some that the comparison should be between people that take it during the day instead of a placebo group.
so basiclly drink milk befor going to bed so that it digests in your system slowly and provide protien and carbs for long night of sleep or hit a protien shake with milk rather than water
Hi I'm a beginner here. May I know if mass gainer or creatine loading before bed proofs effective as well?
Idk anything about studies but recently I was really sore for days after an overly intense workout, and the other evening I decided to pound a 42g Protein shake after a huge meal before a long night sleep and I woke up feeling great, with no soreness.
So the study only looks at leucine? I know it is important for muscle synthesis but we all know casein is blatantly lower in it than whey, so really it isnt that good when you consider the equal/lower levels of other amino acids in whey that also drop off. You're also fighting muscle atrophy, so both are good, and it should be noted that sleeping with a big protein boost isnt really that easy.
Not only protine but also some plant fiber.
@_@ the morning washroom is a pleasure.