You NEED Protein Before Bed. The Most Important Protein Lessons for Muscle Growth
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- เผยแพร่เมื่อ 18 ก.ย. 2023
- You NEED protein before bed for maximum muscle growth.
A response agreeing with TNF (Joel Twinem), with a little further explanation.
Here is a basic lesson on muscle protein synthesis and muscle protein breakdown.
- Why total protein intake is most important.
- Why skewing your protein towards one meal might not be as good for muscle growth as consuming regular feedings that all contain enough protein for muscle protein synthesis.
- Why this mechanism makes sense on paper, but doesn't always pan out in the real world.
- The most important protein lessons, and where some of the finer details might not be worth stressing about, depending on your goals and circumstances.
P.S. my best-selling book, ‘Everything Fat Loss’ is currently on sale at Amazon with an extra 23% off in Canada and an extra 10% off in the USA. Feel free to grab it before the price goes up (link on profile page).
geni.us/EverythingFatLoss
References:
- Dose-response relationship between protein intake and muscle mass increase: a systematic review and meta-analysis of randomized controlled trials
- A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults
- How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution
- Evenly Distributed Protein Intake over 3 Meals Augments Resistance Exercise-Induced Muscle Hypertrophy in Healthy Young Men
- Even or skewed dietary protein distribution is reflected in the whole-body protein net-balance in healthy older adults: A randomized controlled trial
- Quantity of dietary protein intake, but not pattern of intake, affects net protein balance primarily through differences in protein synthesis in older adults
- Protein intake distribution pattern does not affect anabolic response, lean body mass, muscle strength or function over 8 weeks in older adults: A randomized-controlled trial
- Comparing Even with Skewed Dietary Protein Distribution Shows No Difference in Muscle Protein Synthesis or Amino Acid Utilization in Healthy Older Individuals: A Randomized Controlled Trial
- Four Weeks of Time-Restricted Feeding Combined with Resistance Training Does Not Differentially Influence Measures of Body Composition, Muscle Performance, Resting Energy Expenditure, and Blood Biomarkers
- Effects of intermittent fasting combined with resistance training on body composition: a systematic review and meta-analysis
"Swoldemort". Can't stop giggling.
As for protein: I'm happiest on OMAD (one big meal rocks compared to the misery of multiple smaller meals), with my single meal being dinner. Getting all my protein in a single dose limits uptake, so I add an extra 20% to ensure I'm not in a deficit relative to my expected needs. I add a bit more during lift weeks (1 week/month) just because I'm ever hopeful.
I only watch my protein intake and divide it in 3 meals hours apart from eachother. And it could be different times each day.
I like the advice geared towards natty average dudes. This online space can easily give ED to people.
Love your work mate
It just forgets that protein needs digesting and then absorbing, and that may take several hours to happen. That big meat you had for lunch might still be dropping aminoacids in your blood stream while you're sleeping
You are on the thumbnail video of Renaissance Periodization channel!
I think that photo of me is from 2017, which just goes to show how few photos I post nowadays haha
Someone needs to design a patch with Lord Swoldemort 🤣 I need it for my bag nexk to the t-rex!
Ben I know your main focus is the weight training and fat loss. But your knowledge is impressive so I believe you know a lot about nutrition also in the context of endurance training. I'm curious what's your opinion about carb loading, carbs replenishing within a short time window after a training (like a long or high intensity run) or protein intake in this kind of sports. Thank you 😊
I really found eating (or having a protein shake) near to bedtime badly affected my sleep, plus with the shake i would definitely wake to pee as well. In the end i gave up as figured getting a good solid night's sleep was more beneficial and just to get the protein in throughout the day.
No point gaining 5% improvement to loose 25% somewhere else kind of thing (numbers obviously a total guess)
Yeah, I suspect if you eat at least 3 meals a day and also are close to 1.6 g/kg of protein, even lower, you over time get all your gains anyway as we all inveitably approach but never reach our potential.
I like your style paired with the science approach. Thanks
According to studies, a well distributed protein intake is only beneficial when total amount of protein is not enough.
Above 1.6g/kg they didnt find significant benefits anymore. The threshold might even be lower, I dont exactly remember it.
I can understand, taking in protein and other nutrients in other words a meal before sleep. Makes some kind of sense to me. Just look at other mammals, including human babies, they feed and then they sleep.
Have you considered the role of carbohydrate as a protein sparer that might be a useful topic to explore.
I’m building muscle just fine on OMAD
Calorie surplus?
Yup, he didn't say that you can't. Anyone can. He just said one *may* be able to build *slightly* better muscle by spreading it out. He said not to worry about the 'fine print.' For example, could you definitely 100% say you're maxed out and spreading the meals out could certainly not improve even more? No one can say that.
@@n08011 of course
Please keep posting on TH-cam.
Thank you. It’s hard for me because the vertical content (like shorts) that I post on TikTok and Instagram gets seen by 100k+ people at a time, but making the horizontal ones for TH-cam takes time and my following here is very small, so sometimes I just think there aren’t as many people here that want to listen to what I have to say? 🙂
@@BenCarpenterI hope you continue here. I’m new to your content and as someone who has struggled with an ED for 24 years I can’t tell you how helpful these are.
I pregere youtube and ig. Love your content. I am experiment with protien shakes before bed at the moment
Timing or splitting your protein intake are both unproven concepts. Meta analysis shows that none of this makes even the slightest difference.
The only thing that matters is the consumption of a total amount of protein over roughly a 12 hour window (it could be longer, but certainly not shorter).
There's a fairly simple explanation for why only the total amount matters: protein stays in the blood stream for quite a long time, about 18 to 24 hours total. For energy your body utilizes sugar first, fat second, protein last. This means you need to worry mostly about maintaining normal blood sugar levels and having a normal body fat percentage. You can accomplish that by 1) eating whole grains, potatoes and fruits rather than simple sugars and starches (this will release sugar into your blood stream over a longer period), and 2) not skipping a meal, 3) not cutting.
The only people who need to worry about the timing of their protein intake are bodybuilders who are currently cutting. That's because they're constantly starving and thus will break down muscle if they're not crazy perfectionists about their nutrition.
Assuming optimal protein, as well as optimal resistance training frequency probably only affect the RATE/SPEED of gain over the year(s), how little do you think we can get away with to still eventually “get there” (the phase where gains become very slow/marginal) and optimize our long term maintainable physique in maybe 2 years?
I'm stealing Lord Swoldemort
😂😂😂😂😂😂
4 meals with equally distributed protein (1.6-1.8 g/kg of your optimal bw) seem optimal. Something like 7 o'clock - 11h30 - 16 - 20h30. You probably want roughly 35g to 50g of protein in every meal to stimulate MPS. Also, as long as you train between first and last meal, you don't have to worry about post-workout nutrition - your meal will by definition happen soon enough after workout. Maybe even just 3 meals would work well enough. But personally that makes my dinner happen too early and I then eat some crap before bad anyway.
I'm 6ft at about 145lb, it's always been really hard for me to gain weight in general. I love eating, and love food (except vegetables) but when I try to increase my calorie intake it makes me way less hungry in the long run. So then I tried calorie dense shakes, which did help because I can down more calories in liquid form but also makes me less hungry for the food the shake is supposed to supplement. Most information I can find is on increasing metabolism or on weight loss lol.
I love it. Great quality content. Not too big of a fan of the sensationalist/clickbait title, but overall I love your content and this is included. (Preferred tip would be to put the first sentence in quotation marks so it's clear you're reviewing something being said and not trying to make the claim so we click.)
I normally just call the video the same as the claim I am responding to. He claimed you “need” protein before bed, and I discussed why this could be viewed as correct, so I just left it as it is 🙂