While we strive to provide a wide range of offers, our site does not include information about every product or service that may be available to you. The compensation we receive and other factors, such as your location, may impact what ads and links appear on our site, and how, where, and in what order ads and links appear. Many, but not all, of the offers and clickable hyperlinks (such as a “Next” button) that appear on this site are from companies that compensate us. To support our work, we are paid for providing advertising services. Our reporters create honest, accurate, and objective content to help you make decisions. We sincerely hope that our information can support you on your path to health and wellness.We are an independent publisher. We believe everyone has their own needs in life so it's important to know that what works for one person might not work for another! As such please consult your doctor before taking any advice found on our site or through other channels like social media. If you are looking to lose weight, aid the muscles in recovery during sleep, or reach your protein intake for the day, a protein shake before bed may be useful, though not mandatory.Īt Awesome Health, LLC we strive to provide you with the most up-to date and comprehensive information possible. If you’re a fan of animal protein, high protein foods such as chicken, beef, or tuna will help will provide your body with a higher amount of nutritional content than a shake alone. Eating high-protein plant-based foods such has lentils, chickpeas, whole grains, tofu, quinoa, nuts, etc. Conclusionĭrinking a protein shake before may be helpful, but it’s best to eat the right amount of protein based on your goals, during the day instead. We recommend having a protein shake before bed if it isn't going to be detrimental to your overall health (e.g.: drinking excess protein shakes) - otherwise you can simply fit in more protein throughout the day. Keep in mind, the participants were instructed to follow a reduced-calorie diet (1,400 cal/day), workout 3x weekly AND stick to their normal eating habits outside of supplementing with 30g of whey before bed. In addition to the positive effects of protein on sleep quality, there is also a bit of evidence that supports consuming extra protein while sleeping may aid in weight loss and muscle growth! A 2014 study showed overweight/obese adults who consumed whey protein before bed (30g) lost more fat mass and felt more satiated than those who consumed it in the morning or afternoon. So if you want to be bright-eyed & bushy-tailed tomorrow, consider taking your last bite (or drink) about 3 hours before bed. Serotonin is generally associated with mood enhancement while melatonin regulates our internal clock (aka circadian rhythm). High levels of tryptophan are released which signals the brain to produce serotonin and melatonin. Essentially this means you are making up for the lost time when consuming extra protein at night!Īnother benefit to your beauty rest is the hormone release triggered by the consumption of protein at bedtime. For every gram of carbs that the subjects dropped from their daily intake, they spent 70 more minutes in REM sleep. One study found that when participants consumed a high protein, low carbohydrate shake before bed they spent up to an hour longer in REM sleep. This helps you to stay fuller for longer and oftentimes can lead to a lower daily calorie intake. It takes more energy to digest protein than it does carbs or fat, therefore your body expends energy during the process. Protein is the most satiating macronutrient.
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