According to a recent study published in the journal Frontiers in Nutrition, drinking a protein shake before bed can boost muscle size and strength, and helps the body burn fat more effectively. After a weightlifting session at the gym, scientists at the University of Maastricht in the Netherlands looked at the late-night consumption of casein-protein formulas. They found that extra calorie consumption did not lead to fat-gain even though hours of inactivity followed. It seems the reverse is true. The research showed that consuming the shakes before bedtime made the body burn fat more effectively.
Despite the prevalent belief that eating before bed might keep you up, the researchers found that drinking a protein shake before sleep does not lead to a restless night. Pre-sleep protein ingestion has been constantly shown to have no impact on sleep quality. In the current study, it was shown that protein consumption before bedtime enhanced the quality of sleep. Furthermore, the pre-sleep casein shakes effectively boosted the fat-burning rate the next day. This may be because casein ingestion decreases the reaction of insulin to later meals, pushing the body to use more fat.
Comments from Dr. Thomas: These findings give rise to the concept that a pre-sleep protein supplement may not only slow age-related muscle loss, but it may also do even more by enhancing strength and muscle-mass gains from regular resistance exercise as we age. Regarding the use of casein-based protein derived from cow’s milk, I recommend avoiding it because it may stimulate cancer growth. Instead, use a low-carb, plant-based protein supplement, such as Vega Sport Protein powder.
