In this brief article we will answer the question “is it good to eat protein before bed?”. We will also discuss the benefits of taking protein before bed.
Is it good to take protein before bed?
Yes, it is good to take protein before bed. Consuming a high-protein meal immediately before bed has been found to increase muscle development by capitalizing on the nighttime surge of growth hormone. You’re facilitating this process by supplying the building blocks for new tissue and cells, amino acids.
Although eating protein before bed can help you burn more calories while you sleep, it’s not a good idea. Consuming protein or other high-calorie snacks right before bed can lead to weight gain if you’ve previously eaten many substantial meals today and met or surpassed your calorie needs.
Manage your daily caloric intake and weigh yourself once a week to keep tabs on your progress. As per Harvard Medical School, in order to maintain a healthy weight, most persons need between 13 and 18 calories each pound of body weight every day, depending on their degree of physical activity.
What are the benefits of taking protein before bed?
Protein has multiple functions in the body, one of which is the development of skeletal muscle. Perhaps not so obvious is the fact that our muscles proteins are continually being degraded and rebuilt (built back up). The amount of strength and muscle mass we possess is directly related to the ratio of the rates at which our muscles are broken down and rebuilt.
The development and maintenance of muscle needs both physical training and a protein-rich diet. As we become older, our systems naturally break down muscle and produce less muscle protein, therefore these nutrients are more vital than ever.
That’s why, despite a decrease in overall caloric requirements with age, our protein requirements actually rise. However, even if you aren’t interested in becoming a professional bodybuilder, boosting your body mass has several benefits, including the following:
- Increases resting metabolic rate, which is important for weight management.
- The possibility of avoiding insulin resistance is increased.
- Contributes to maintaining bone mass and warding off harm.
- Increases efficiency in sports.
- Help you appear more toned.
- Improved muscular growth and healing.
- Muscle atrophy has been slowed, particularly in the elderly.
- Strength and muscle endurance were enhanced, leading to enhanced workout results.
- Mornings with less hunger than usual.
- Enhanced expenditure of energy at rest (the amount of calories you burn while at rest).
What happens to your appetite and metabolic rate if you consume protein right before bed?
When people consume protein before bed, they may wake up feeling less hungry the next day. On the other hand, studies have not consistently established that eating a protein-rich snack before night reduces hunger levels in the morning.
The evidence for a rise in basal metabolic rate is contradictory. Studies have shown conflicting results about whether or not drinking alcohol the night before increases your metabolism rate the following morning. In general, a protein-rich snack before bed won’t help you lose weight by increasing your metabolic rate or reducing your appetite the next day.
Instead, you should make sure that the calories from your protein snack are accounted for in your diet pattern for the day so that you do not exceed the calorie objectives that you have set for yourself.
What’s the best protein snack to have before bed?
Examples of high-quality protein sources include:
- Seafood and fish
- Beans, peas, and other legumes
- Protein-packed dairy spreads including Greek yogurt, ricotta, and cottage cheese
What are some examples of high protein munchies?
To get to the 20-gram protein mark, you need about 3 ounces of chicken, fish, 90% lean ground beef, or 1 cup of cooked beans or lentils. Here are a few examples of good high-protein munchies:
- Cottage cheese with a milk fat content of 1 percent, enough for 1 cup
- Just the peanut butter and milk on one piece of bread.
- Packaged berries with Greek yogurt in each serving size
- There are three eggs that have been hard-boiled.
- Protein-rich meal plans
- Cherry tomato and basil bruschetta with chicken.
- Thin filets of tilapia topped with a creamy lemon sauce made from cream cheese
- Bison sliders topped with mushrooms, tomato, and melted cheese.
- Vegetables and lentils are cooked together and go well with crusty bread.
- Vegan protein burrito perfection, loaded with black beans and quinoa
In this brief article we have answered the question “is it good to eat protein before bed?”. We have also discussed the benefits of taking protein before bed.