How much casein should i take before bed

Perhaps because of this perceived slow-down, some individuals are hesitant to eat anything soon before bed for fear that it will somewhat automatically get packed away as fat.

And, because of this false impression, many are losing out on the true benefits of micellar casein — a sometimes overlooked milk protein. Eating casein protein before bed can offer benefits to your body that you may not realize. Casein is one component of milk protein. It comes from the same source that gives us whey protein, which has firmly dominated the arena of fitness supplements for years.

In truth, however, this idea that whey and casein are in competition is deeply flawed since they really complement each other incredibly well. For one thing, both whey and casein are quality sources of complete protein. But the nutrients in whey are absorbed and put to work at an impressively fast rate — making it ideal for recovery after a strenuous workout.

This very trait, though, means that whey is less suited for things like meal replacement which requires you to stay fed and full for several hours.

When milk is processed to separate whey and casein, micellar casein clots up into solid chunks that float on the liquid whey. Which is pretty much what casein also does in your stomach. This tendency of casein to form gel-like structures means that it will be digested and metabolized slowly — over the course of several hours. The theory is that by throwing back a couple scoops of casein protein powder right before going to sleep, you give your body all the protein it needs to rebuild and repair your muscles.

When you work out, you are actually damaging your muscle fibers. This may seem odd, as g protein is considered as the optimal dose per meal moment to stimulate muscle protein synthesis. However, the overnight period in which muscle protein synthesis was measured is much longer i.

Therefore, it is possible that larger amounts of protein are required to stimulate muscle protein synthesis over longer periods. In support, we have previously demonstrated that 40 g of casein is effective at stimulating muscle protein synthesis during 7.

Our study: Trommelen et al. Presleep dietary protein-derived amino acids are incorporated in myofibrillar protein during postexercise overnight recovery. Am J Physiol Endocrinol Metab, Go to the next infographic in the protein series: Pre-sleep protein improves functional recovery?

Hello, do you count 40grams of casein powder or protein in it? Hi Jorn, thanks for your usual informative post. My question is, if I replaced the 40g casein with 40g whey before bed, would I be wasting my time and money? There is no data on that comparison. Both are high-quality protein sources. Always nice to read new posts on your site, so very interesting! I hope the following train of thought makes sense.

And if not, where am i misunderstanding your studies please? So the 30g does not seem to be enough to stimulate MPS through the entire night, but 40g according to the previous study does seem to make a difference. However both 30 or 40g before bed or even on the lower end, 20g should spike the MPS one last time for the day, even though its effects wont ride out the entire night if the protein is of high enough quality for a decent leucine spike ofc.

Future studies should focus on completely elucidating these potential mechanisms. Conclusion: In conclusion, post-exercise ingestion of at least 40 g of casein protein, approximately 30 minutes before sleep and after a bout of resistance exercise in the evening, might be an effective nutritional intervention to facilitate muscle recovery.

Keywords: casein protein. Abstract Purpose: Milk is a commonly ingested post-exercise recovery protein source.