|Nutrition| Did You Know?
- LC Elite Aesthetics
- Apr 10
- 1 min read
Updated: Apr 10
40g of protein before sleep enhances muscle protein synthesis (MPS) for 7.5 hours without disrupting sleep.
20g per meal strongly stimulates MPS for ~4 hours, while ≥ 40g sustains it longer, maximizing overnight recovery.
Consuming 40g of protein before sleep extends muscle protein synthesis (MPS) for 7.5 hours (*correct PMID: 22330017), sustaining an anabolic response without disrupting sleep quality. Compared to lower doses, ≥40g optimally prolongs protein absorption and muscle repair during overnight fasting [eliminating the need to wake up in the middle of the night to take in more protein (mainly a concern for high level/competitive athletes)].
Findings:
✅ 40g casein protein before bed led to significantly higher MPS rates than placebo.
✅ Muscle protein synthesis lasts ~4 hours with 20g protein but extends overnight with ≥40g intake.
✅ Casein digestion was sustained through sleep, maintaining a positive protein balance.
Limitations:
- Short-term study. Long-term muscle growth effects remain unclear.
- Only healthy young men studied.
- Casein was tested.
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