5 Protein Supplements You Can Take Before Going To Bed
Taking protein supplements before bed has been shown to improve recovery and exercise performance. Several studies suggest that the average person should consume 0.8 grams of protein per kilogram of their body weight. However, modern athletes who train hard in the gym have different protein requirements. Resistance training and regularly lifting heavy weights can significantly increase the body's requirement for protein. People who frequently do weight training or strength-building exercises should increase their protein intake to 1.3 to 1.8 grams of protein per kilogram of the body weight.
Protein is an essential macronutrient and breaks down to release amino acids in the body, which help in muscle growth and repair. Muscle regeneration is carried out most significantly during sleep as almost 75% of the growth hormones are released while we are sleeping. Thus, athletes are often advised to consume protein right before they hit the bed (Source).
Here are 5 protein supplements that you can take before you go to bed:
Whey Protein For The Gainz
If you haven't heard of whey protein, you are probably living in Plato's Cave (Source). The easiest way to get some much-required protein into your body is to gulp down a full serving of a whey protein shake right before you sleep. Made from whey, this protein is the perfect choice for vegetarians on the lookout for a good protein supplement. Several studies have shown that restricted and regular consumption of whey protein when combined with a strict exercise regime, can lead to increased strength, lean body mass, and muscle size. Some studies have also suggested that regularly consuming whey protein can help in the treatment of Type 2 diabetes and inflammatory bowel disease. With a supremely high biological value of 104, Whey protein is certainly one of the best protein supplements currently available (Source).
Check out our new MyProtein Clear Whey Peach Tea review here (related article).
Casein is the major protein present in milk. Milk contains almost 80% casein and 20% whey. Casein makes one of the best before-bed protein supplements as the body takes more time to digest and absorb casein. However, at 77, casein has a moderate biological value. We would recommend trying a protein powder containing micellar casein. Micellar casein contains all five kinds of naturally-occurring caseins -- alpha, beta, gamma, delta, and kappa. The body takes up to seven hours to completely digest this kind of casein, thereby providing a constant supply of amino acids for up to seven hours.
Hemp Protein Powder
If you are looking for a plant-based protein powder that other than promoting muscle regeneration also helps digestion, try hemp protein. For a plant-based protein, it has a relatively high biological value of 87. Produced by grinding hemp hearts into a fine powder, the hemp protein is a rich source of all essential amino acids. A 30-gram serving of hemp protein provides about 15 grams of protein. Another important fact to be kept in mind is that though a majority of the fat present in hemp oil is removed during the manufacturing of hemp protein, the final product still contains about 10% good quality fat. All in all, hemp protein is a good alternative protein supplement.
You can read more about the benefits of hemp protein here (related article).
Soy Protein Isolate
For lactose-intolerant vegetarians and vegans, soy protein is a great choice. Soy protein is made by washing defatted soybean flakes in alcohol or water. This is done to remove sugar or dietary fibres. It's then dehydrated and ground into a fine powder. Soy protein contains all essential amino acids and negligible fat and cholesterol. Other than promoting muscle health, it is also known to promote heart health. However, it contains phytates, which are known to reduce mineral absorption in the body. Moreover, the biological value of soy protein is only 74. People who are not lactose-intolerant can look to other protein supplements to meet their dietary requirements (Source).
Pea Protein Supplements
If you are looking for a tastier vegan alternative that you can add to your smoothie or shake, consider pea protein. The best thing about pea protein is that it is hypoallergenic and can be consumed by almost everyone. Similarly, whatever diet it is you are following, pea protein will go well with it. Other than being a good source of protein, pea protein is also a great iron supplement for the body.
Putting It All Together
Athletes must understand the importance of consuming ample amounts of protein right before they go to sleep. Protein supplements are the easiest way to meet your body's protein requirements. Lift. Laugh. Love.