Taking a protein shake before bed?

haroon_awan
haroon_awan Posts: 1,208 Member
edited January 1 in Food and Nutrition
Say I have dinner at 9.00pm and sleep at 12am-ish. Should I drink a protein shake just before bed or only have dinner 3 hours before (and not take any protein afterwards)? I generally sleep 6-8 hours a day.

I was advised to use casein protein just before bed, but I've stopped because I don't handle casein well I think, so I've currently switched to unflavoured soy/vegan protein isolate, and mix it with 1 teaspoon of flaxseeds, pure cocoa, greens powder and green tea extract to offset protein degradation over the course of the night.

Also, any suggestions on the amount of protein? I'm 20, 5"8' (172cm), 66kg (145lbs) and want to build some muscle and of course cut the lower ab fat, but both will take time of course! I'm currently having about 40g of protein before bed.

Thanks.

Replies

  • haroon_awan
    haroon_awan Posts: 1,208 Member
    Any help?
  • elizak87
    elizak87 Posts: 249 Member
    What time of the day are you working out?
  • haroon_awan
    haroon_awan Posts: 1,208 Member
    Either 1 hour after breakfast or an hour after lunch or my mid morning snack. I didn't think that would even matter?
  • elizak87
    elizak87 Posts: 249 Member
    Then I would have it morning/ midday. As well as building muscle, keeping you full, energy and all those benefits, it helps in muscle recovery. So I would have it after your workout.
  • haroon_awan
    haroon_awan Posts: 1,208 Member
    Post workout you need to replace both glyogen and amino acid levels, and I have a recovery drink for that. I think you are misunderstanding my question, I'm talking about muscle growth overnight.
  • TonyStark30
    TonyStark30 Posts: 497 Member
    If its to meet your daily goals thats fine, but the general point is as we are all under eating it would make more sense to 'eat' it when you still have stuff to do!
  • Dave198lbs
    Dave198lbs Posts: 8,810 Member
    food intake timing makes no difference as far as benefits or detriments to your health or progress. It's what you can do over the long haul that matters...
  • Dave198lbs
    Dave198lbs Posts: 8,810 Member
    , I'm talking about muscle growth overnight.

    it doesnt work that way
  • hellohappylisa
    hellohappylisa Posts: 141 Member
    Don't even ask here, you will get answers all over the board. And someone is sure to show up to tell you everything you're doing completely wrong, and how you'll probably get cancer and die.
  • marathon64
    marathon64 Posts: 378 Member
    I know a lot of folks who have protein shakes at bedtime-whatever helps you eat your macros I would say :) . As far as what kidn of protein and how much I don't know about that. Most people say whey is most easily absorbed. Good luck!
  • cynchaz
    cynchaz Posts: 1
    If I were you I would ask on another board. Maybe one where people are doing weight training. I know that when you are sleeping digestion is slowed.
  • speedracer2007
    speedracer2007 Posts: 53 Member
    If you are going to ask that question on MFP, I suggest you send FR's out the men & women body builder / lifters who are extremly familar with this subject matter. Become their friends then send them messages. They will happy to help you.

    You need accurate information so you need to ask those that use the proteins & additives.
  • schlange11b
    schlange11b Posts: 105 Member
    I agree that answers will be all over the board, as there are many schools of thought concerning "bedtime protein". Personally, and I am no expert, but I prefer to have a casein shake about a half hour before bed (24 g protein). This is simply to keep your body fed while you sleep (I hate waking up hungry). It all depends on your personal goals though. If you have a hard time with the casein powder, try mixing whey with some milk, or just having a natural source of slow-digesting protein before bed (eg cottage cheese, yogurt, etc.)
    Hope this helps! As I said, I am in no way an expert, and this is simply from my opinion/experience.
  • SideSteel
    SideSteel Posts: 11,068 Member
    Say I have dinner at 9.00pm and sleep at 12am-ish. Should I drink a protein shake just before bed or only have dinner 3 hours before (and not take any protein afterwards)? I generally sleep 6-8 hours a day.

    Have you hit a sufficient amount of total protein for the day after dinner? Let your macro needs dictate whether or not you have additional protein.
    Also, any suggestions on the amount of protein? I'm 20, 5"8' (172cm), 66kg (145lbs)

    You'll probably be fine somewhere in the neighborhood of ~125-135g.
    and want to build some muscle and of course cut the lower ab fat,

    I would choose one or the other and focus on that.

    Are you eating in a calorie deficit or surplus?
    What size is your deficit/surplus
    What is your TDEE
    What is your training protocol
    Do you know your lower limit for fat intake and do you know how many carbs you need?

    I believe all of the above are vastly more important than whether or not you have a shake at night, in terms of how they will effect progress over time.
  • SideSteel
    SideSteel Posts: 11,068 Member
    Post workout you need to replace both glyogen and amino acid levels, and I have a recovery drink for that. I think you are misunderstanding my question, I'm talking about muscle growth overnight.

    This actually depends.

    Regarding glycogen -- the only time you really need to concern yourself with rapid glycogen replenishment would be under a condition where you're depleting glycogen (which, depending on your training, you may not be) AND you have another training bout coming up soon (same day) that requires glycogen.

    Think of it this way: You train. Are you eating a meal or two in between your next training session? Glycogen will replenish itself in that time and through that normal food intake.

    The reason I'm mentioning it: You may be ingesting additional calories in your shake thinking that you must rush that glycogen restoration process, and those calories could be used on more satiating food.

    All that being said there's no harm in what you're doing.
  • Meg_78
    Meg_78 Posts: 998 Member
    Don't even ask here, you will get answers all over the board. And someone is sure to show up to tell you everything you're doing completely wrong, and how you'll probably get cancer and die.

    LOL agree!
    I <3 you for this answer!

    As a gainer,/ maintainer, I often have a protein shake before bed just to keep me full, I have heard there are benefits to having one then too, but here you are going to get every answer under the sun, try it and see.
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